Need a recommended program to get in shape.

[Marty]

Hey, ok I've decided upon starting to getting in shape this week. I have no experience what soever when it comes to doing any types of work out routines other than my martial arts classes which i have taken 5yrs ago and the on and off gointo ballies which ws not very commited.
I've noticed ive gotten badly out of shape and looking forward to loosing some weight especially waste down and building up muscle up top and getting in to physical fitness that i should be at my age. so I have decided to start out with running but I do know without diet i wont get anywhere and without a program I can follow, I wont keep myself goin for to long. So i turn to you guys to recommend me something i can follow.
My stats:
Male, 22yr of age
6ft5in tall, estimated 200lbs
I have tuesdays and thursday mornings and saturday afternmoons available to my disposal for some work for about a couple hours. No current diet and im looking to some moderatly quick results. I dont have a membership to a fitness gym so im thinking if its at all possible to go about this with out the gym.

I would really aprretiate some advice and help to better myself.

[exnatural123]

You really need the gym, 6'5 200lb you sure about loosing? I would say you need to pack on a little muscle first, Then trim down. Nomatter your goals the most important thing is your diet. Get this in check, and you will see fast results.

Tues: squats- ...you tell us how nice your legs feel the next day...
Thurs: DB incline - decline bench
Sat: Deads-DB rows- BB rows
Do about 3-4 set of each Don't forget to stretch and get warmed up before lifting, I like hitting the heavy bag for couple min.

You will need to start out slow, don't change your diet overnight, and don't try over doing it in the gym. Start with really light weight and focus on perfect form and avoid injury at all cost.
Since you have never lifted you will get stronger at a high rate.

[Marty]

yea I'll definitly will keep posted. But for the diet i just need to change my eating habits more healthier foods i thinking froots and i dont know chicken? hehe

[Killa_Z]

the three day total body plan by Adonis looks pretty good, i'd give that a try,
heres the link in case you havnt seen it before:
3 Day Total Body Plan

[Marty]

wow i like that alot too great link

[Killa_Z]

no prob, dont be afraid to hit that rep. button.....hahaha

[chuckg]

I have to agree with exnatural, a gym is your best bet. Not only for the amount of equipment they have available but for the motivation it'll supply you (once you get there, of course) for putting your all into it. It won't take long to make going to the gym a natural course of action for you daily. Especially if you have one close to home or at work, or at school.

As far as routines go, I've read many on here that look great. I would personally recommend, seeing as you're just starting out, to hit all major muscle groups 3 times per week, and minor groups twice. But this will depend upon the routine you choose. Many routines will have you do quite a few sets per bodypart on one day. If that's the case then it wouldn't be a good idea to work them 3 times. I've posted my own split routine on here for anyone to see. Either way, as a starter I would recommend finding a routine that'll hit each muscle group a different way 2-3 times per week. Just watch the overtraining, and make sure to get plenty of rest.

One last thing, if you're going to include cardio into your workout, either do it on your off days or AFTER your lifting. Judging by the amount of days you've stated and the amount of time you have you'd probably be better off afterwards.

Best of luck and if you go to a gym, make sure you speak to some of the trainers there as well.

[Adonis]

Try some sprint sessions. Set up a course about 100-200 meters long, and sprint start to finish in cycles. Sprint one way, walk back, sprint again. Try for 5-10 sets of that for cardio. My program is also a great option, but it requires a gym membership. Find a tree somewhere, and do some chinups from it, like on the way to and from your sprint sessions. If you can afford a couple heavy steel bars, buy some and pick them up a whole bunch of different ways. Different hand grips and widths, over head, to the kneess, on your back aon your sotmach, you get the idea? That woudl be great. For diets check out the nutrition forum stickys. I ahve posted some awesome diets in there

[Old_Fart2]

Originally Posted by Adonis

Try some sprint sessions. Set up a course about 100-200 meters long, and sprint start to finish in cycles. Sprint one way, walk back, sprint again. Try for 5-10 sets of that for cardio. My program is also a great option, but it requires a gym membership. Find a tree somewhere, and do some chinups from it, like on the way to and from your sprint sessions. If you can afford a couple heavy steel bars, buy some and pick them up a whole bunch of different ways. Different hand grips and widths, over head, to the kneess, on your back aon your sotmach, you get the idea? That woudl be great. For diets check out the nutrition forum stickys. I ahve posted some awesome diets in there

Roll some tires or even carry some tires, do pushups with different widths, feet elevated, etc., between chair dips. Get a theraband; there's a lot of things you can do with one of those (they usually have an instruction sheet with them).

[exnatural123]

Roll and Carry tires? Now that's the old school charm we needed ....LOL

[Adonis]

old school. Flipping tires is an awesome workout//cardio sessions. Famrers walks not only build giganitc forarms but are a rgeat cardio, back, legs, abs("core") exercise

[Marty]

Ok an update on my start up, so far im keeping to doing push ups and stomach crunches and what i ahev noticed is that its hard for me to stay consistant on doing the push ups i feel like i run out of energy but yet with 2 minute breaks i can continue without a problem.

[exnatural123]

Are you doing the pushup first? If not, try doing that. Is this all your doing?