limited work out equipments

[kl333]

Hi everyone. new to the forum. love some of the info in here.. i'm pretty new to workouts in general. I was more of a sports guy and rarely did the gym.

I've let myself go recently and im trying to get back into shape. I've gained weight. I'm at 78 kgs and im 5'10. Aroudn 171 pounds for all you non-metric readers. I've mainly packed on pounds by drinking alot and smoking. All of which i hear is bad for you. thankfully i've stopped drinking and smoking all together

Anyways, there's a gym in my apartment which has limited equipments. it's basically got a treadmill and dumbbells (highest weight being 20 pounds) a barbell which only has 15 kg on each side. (so 30 kg in total) apparently all the other weights for the barbell went "missing". I'm trying to do with what i got in the gym. I'm trying to figure out how i can plan out a workout plan.

Right now I'm running on the treadmill around 30 mins a day. I set all the treadmill to 3 percent incline for all my runs. I do around 1 km at 10 km per hour as kind of a warm up. I then do 2 mins of 6km per hour walk, 2 mins of 10km per hour run, 2 mins of 6km per hour walk, etc till 30 mins.

I'm looking to lose weight and maybe tone up hopefully within a month. I'm trying to lose my "gut". any advice on what i can be doing in this limited gym?

 

[dancing]

Hey . How long time are you trying to lose weight now ? And what do you eat and drink . If you can then get some protein and eat nice and healthy meal every day . Do not eat junk food and do not snack every time when you feel like it !

If you will eat good food - You will get all what your body needs to run it . If you get protein you will build up your body - and you will feel less hungry in free time .

And very important thing - At least 2 l of water every single day !

And about that gym of yours - Not sure what you can do there , but if you have some friend who wants a work out - Then go for some kickboxing , or karate .. Or simply go out and play with friend some football or basketball . I think that those kind of activities make all body sweat in the same time .

Hope that was useful . Hope that will results you are looking for .


Just do not let yourself give up ! If you want something - go for it !