In Need Of A Workout/diet

R

Rookie

0
Hi. Im new to these forums. I'm also new to fitness and i need a total body makeover. Im trying to prepare over the next 3 months (summer) for cross country so i obviously need lots of running in my workout. However, I'm a pretty skinny guy as well. My arms are like twigs so I really hope to build some muscle in my arms as well as the rest of my body (abs, chest, etc.). Right now I weight about 140 pounds and i think my body fat is around 20%. I'm not really happy with my body fat so i want to get that down in the process. I also need someone to help me with my diet. The reason my body fat is so high is because all i do is eat junk food and drink soda. I hope to eliminate these things and eat more healthily. What i need from you guys is to tell me what to eat, what exercise to do, and what equipment i need to buy for these exercises. If this diet/workout goes well i hope to continue using it for a long time. Any help/suggestions would be much appreciated.

Thanks

~Rookie
 
i ran xc in high school so a basic idea of running looks like this:

if your brand new to running just start out with a mile or so every day, taking one or two days off a week for rest, then slowly build up distance

once you've been running for a few weeks or if you have started running try to be able to run the distance of a race at a casual pace

if you can run the distance or your race at any pace(no stoping or walking) your doing ok. then just start running about 5 days a week and go with what you like. fast short(2 miles or so) or slow long(5+ miles)

if you think your doing good try to call your xc coach over the summer, tell him how your doing and i'm sure he(she) would be glad to give you more advice

the biggest thing though is do NOT show up the first day of practise without running at all or running much over the summer. it will be very difficult to stay with it because of how hard it is.

xc takes more than the length of the season to get into good shape, ie starting to train the first day of practise will mean you have a bad season

just go run!
 
rookie, can you join a gym? If not, go and purchase some dumbells. Start out with basic curls, shoulder raises, dumbell presses, etc. There are alot of exercises you can do with dumbells. I would recommend joining a gym if possible, I think that would be your best bet. As for your body fat, that will go down drastically with all the running that your gonna be doing. as long as you cut out soda, junk food, fast food you will be lean as hell. make sure your eating lots of chicken, turkey, tuna, brown rice, sweet potatoes, and veggies. Try to cut down on the sugars. (sweets, candy) That should be a good start.
 
Thanks for all the help guys. Polish trainer, I havent just started running, ive been running sincethe sixth grade and ive always done track. I just wanted to start doing cross country.
 
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