Gym Beginner and Clueless

[Entanglement]

Hi All,

From tomorrow i am going to start workout in my office Gym. There is no trainer available here, so i am not sure where to start and what to do actually. My objective is to build good body shape and love to have abs (may be overwhelmingly too many goals), still i seriously want to pursue. As of now i am 24 years old, 5 ft 8 inches of height and 75 Kg of weight (I am overweight if i cross that 75 mark). I am fat at stomach, thighs and hips.

First i want to bring down my weight to around 68-70 Kg (please tell me if it is healthy to bring much down or is this fine?) then secondly build good body shape. I am new to this so i may be wrong in arranging the order of these two goals. Our gym is equipped with treadmills, cycles, dumbbells weight lifting equipment and i don't know the exact term for some machines, they are like
1) Machine with leg rests connected to bar for holding, we stand on it and run, it is like cycling while you stand.
2) Machine where out sit on a movable seat on a long bar with foot rests and the bar is connected to a tight wire enclosed tightly in a circular box, we pull it by moving away using that mobile seat.
3) Machine to all sort of pulling and stretching using inter connected pulleys with seats and wires etc...

Cumbersome explanations overall .

Please tell me how to start and progress towards the goals and what kind of diet i should maintain.

Thanks a lot.

 

[CrazyOldMan]

Start simple and steady. This will feel mentally difficult at first but pay dividends later.
The weight you will want to be may well vary over time, it comes down to how you feel about yourself at various weights. As long as you are happy and healthy no problem.

Your main aim appears to be weight loss and toning. To that aim the below should be safe and effective. This is based on intensity level of around 2 to 3 if gentle stroll is 1 and marathon is 10, to keep you safe, but gently overloaded. This means speeds will be steady, weights will be light, you should know you have trained the day after but not be immobile or really sore.
If in doubt on technique check online before attempting.

Aerobic warm up 5 minutes, cycle or treadmill, gradual build up from very steady to working but breathing happily.
Reach stretches

No rest circuit, 3 times round 10 reps each. This is your toning, increase reps or rounds if too easy, increase weight only if managing 20 reps without effort.
Deadlift with dumbbells or barbell
Bench press
Squats with barbell at top of back not on neck
Crunches holding stomach in tight, hands beside head

Cool down ideally 20 minutes on treadmill or bike, this can be walk, very slow jog, or cycle. This is your fat burner so you should be breathing easily throughout and speed should be something you can maintain for duration without variation. Reduce pace to barely moving for the last few minutes.

Stretches. Find these online, they should feel comfortable, untargeted, and static and 20 seconds each. To difficult to describe all in type.

This is a beginner’s session and you should finish feeling that you could have easily done more. If you are shattered at the end it will mean being immobile the day after and possibly unable to train properly when next due. Intensity comes with time if you want it, don't rush. If you keep this going for a few months, you will have gained familiarity with some key movements and a good grounding in general fitness, from there you can go in whatever direction you need.