Newbie

[ali.munir]

Hi im 31, 6' 1, 194 lbs (88 Kg), 36 waist...recently i have taken interest in myself and i wanted to change the way i am, so , in order to achieve this, i quit smoking (more thn a pack a day habit for 14 years) and now its been upto a month of being free of that evil drug and i know that i am not going back to it EVER!!
As of Monday, i have started calisthenics for atleast half n hour. its just the beginning and i have no guidance so i devised own routine, which i will share in a moment. I have also started walking approx 3 miles per day, soon i wish to incorporate light jogging as well. There are some things which i am confused about, but first let me tell you goals:

1. to lose WEIGHT (especially fat and love handles)
2. to get STRENGTH in body
3. to gain MUSCLE (i want an overall well defined muscular look)

I have no equipment at home apart from a set of 8 kgs dumbell, also due to office timings i cant join a gym right now for some time atleast. Remind you that i have never exercised in life regularly apart from a 20 days stint at gym in teens.

I wake up and after a glass of water i begin workout with Jumping jacks and some stretching.

This is 25-30 min routine more or less in the same order;

1.Push ups ( 3 sets of 5)
2.Squats (3 sets of 10* 5 sec each)
3.Bench Dips (1 set of 10)
4.Leg Raises ( 2 set of 5, 5 sec hold)
5. Planks (2 of 15 sec)
6. Dumbell curls (1 set of 10 for each arm)
7. Crunches (as many as i can , well cant have thm more thn 10)

After this i take breakfast (usually 2 eegs and a bowl of wheat cereal)

Concerns:
1. I strongly feel that i am very low in strength, u can see that from workout. How can i build strength??
2. I have a band of fat at , want to remove it!!
3. i want to have some well defined muscles!!
4. How can i increase number of reps??
5. i have some fat on chest as well, i want to remove it too!!
6. Should i exercise before breakfast or after an hour of having it?

I know this is all too much, and maybe confusing, but i want to be healthy and fit and i am doing the best i can think of. Need support and guidance of you people.

P.S: first language is not English so ask me if there is any confusion

[CoachDJ]

Hey Ali,

Start by doing a dynamic warm up, save the static stretching for after your workout.

Here is a Sample of a dynamic warm up: http://madbody.com/workout.php?link=147" onclick="window.open(this.href);return false;
Here is a sample of a static stretch: http://madbody.com/workout.php?link=133" onclick="window.open(this.href);return false;

Your current workout is a good full body approach but you can do more reps and sets of each. You can also incorporate more exercises with your dumbbells.

Here is a body weight workout plan: http://madbody.com/workout.php?link=14" onclick="window.open(this.href);return false;

This workout plan uses dumbbells only and could be good for you to try: http://madbody.com/workout.php?link=29" onclick="window.open(this.href);return false;

I would recommend getting heavier dumbbells and basic equipment if your not going to get a gym membership. Eating after the workout is optimal.

[Alinshop]

Welcome to the site and congrats on giving up smoking! What's your diet like?