16 year old male wanting to start working out needs tips

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Dankles

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Im 16 and Im 6' 1" weigh 155 pounds and Im a junior at high school, I dont have any exercise routine. Im just one of those tall skinny kids that sit at home and watch tv. I wana start working out but Im not sure how to get started, On a usual school day I just have a gatorade and tuna sandwhich, then for dinner I have a normal dinner meal like whatever mommys making :D , Theres a little "Club" around here at they have like a game room and tv room and they also have a work out room. They got couple tred mills some of the single hand free weights and bunch of other work out machines were u select how much weight you wana use. So anyway i was thinking about starting to the club every other day or so. I wana start slow then work my way up cause Im a pretty lazy guy so any help is appreciated.
 
Well, I just really wana get in shape, not be a bum, I really would like a six pack, just getting in shape to start off, Of corse like every guy I want big guns (biceps) also picking up some speed and stamina/endurance would be good,
 
well gatorade every day isnt that great cause its very high in sugar, and you really do need breakfast.

just do some cardio on the tread mills, and do some light weight training, do what you can handle dont strain your self.

but yes some more goals and little bit more detail of your meals would be better, cause thats not a whole lot if your gonna be working out.
 
well for one of ur Q's.. i've got a really good exercise for BIG GUNS lol.. it gave me great results, when curling a straight bar (or a curl machine if you must) perform 2 sets of 10 reps, then on the third set do as many as you can (aiming for failure around 8) and the hold your elbows @ 90 degree angle for as long as possible (shouldnt be more than 20 sec).. this should give you a great peak on ur bicep! (its called static) GOOD LUCK and lemme know how it works for you!
 
Your gatorade mixed with some protein powder would be okay to start with for post workout nutrition, definately not the best...but better than nothing.

If you want big guns, then bb rowing and chins should be a staple before any bicep isolation work is done. I would also urge you to stay away from the machines as much as possible, they take the synergists and stabilizing muscles out of the equation and could cause imbalances using them long term. Not to mention some machines cause an enormous amount of stress, like the leg extension machine which is like the damn devil's thrown.

Start out light and keep 1-2 reps in the hole (read: no failure).

It would be best if there was a coach of some sort that could go through form with you because you can seriously injure yourself with a shoulder impingement or damaging your L1-L3 vertebrae.

So, here is how you program might look:
Day 1-bench, bent over barbell row, squat, double crunches
Day 3-dips, chins, deadlifts, hanging pike
Day 5-push press, hack squat, close grip bench, bb curls

Or...

Day 1-military press, standing hammer curl, low incline bench press, deadlift
Day 3-squat, double crunches, back extension, dips
Day 5-chins (or lat pulldown), close grip bench, seated row to neck
This is assuming you have a power rack (and a cable machine for rowing) in there, if not, this can be tweaked. Like I said, this is just to begin with. You'll want to do a set range of 3-5 and a rep range of 8-15 for AA (anatomical adaption). This is the first stage of a trainee (for those that are deconditioned), the next phase would by hypertrophy, then absolute strength, and finally speed-strength/strength-endurance.
 
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