I introduced myself in the new member forum but this is my first post really searching for advice or help. I apologize in advance for the length of this post but I figure the more detailed and precise I am, the easier it is for people to help. 
I have spent a lot of time looking around at what different forums, sites, books, people, etc. have to say about getting in shape, gaining muscle, getting toned, losing fat, etc. and I feel like I have come across some good information, but I also feel like I come across a lot of conflicting and confusing information. I know that each individual is different and what works for one doesn't work for someone else but I'm trying to put together a good workout routine that will help me accomplish my goals. I live in a somewhat small town in western Mongolia so I don't have access to a gym, the weather is really cold right now so I can only go outside to run and or walk for short periods of time. I try to go for a walk at least once a day (30-40 minutes and bundled up) to get some sun and get my blood flowing. I don't have a car so I walk to work, to my friends' homes, and pretty much everywhere else in town. My exercise equipment and resources are pretty limited but I've managed to put together a few things that have been helpful.
I have a small, decent set of dumbbells(adjustable with a few different plates), a resistance band, an exercise ball, a jump rope and some workout dvd's (a couple Taebo dvds, one Pilates for abs dvd, and the Pit MMA workout dvd set). I really like working out with the dumbbells and I've looked up some different exercises, trying to put together a decent full body workout.
I know that diet is very important and though it's not easy to put together the best diet (with limited foods and a minimal salary), I've done my best to educate myself on what's healthier to eat and I've made changes to my diet here and there. I eat more fruits and veggies, cut things like coke and juice out of my diet, try not to snack on unhealthy things like chips, and try to put together somewhat healthy, square meals throughout the day. I drink a lot of water throughout the day and I take vitamins regularly.
I am 6'5'' and last I weighed myself, 215 lbs. I have a pretty thin/lean build and most of my excess weight is in my midsection. I'd really like to lose fat and become more muscular/defined/toned. I'm here for six more months and then I'm going to Cambodia for a little bit, my goal is to really improve my physique and overall fitness before I leave here, taking advantage of the fact that I have a decent amount of free time.
I have a ton of questions and thoughts but I don't really want to make this too long and confusing so I'll just put a few up and see what sort of responses I get, then go from there.
If I'm trying to put on lean muscle and get rid of fat, it's best to do high reps with the dumbbells right?
How long should you stick with a certain number of reps? Like how long should you do one set before you move up? A week or two?
I'm trying to put together a couple of different full body workouts. I was thinking that if I have two different workouts and maybe put together a type of weight circuit training workout, I could do those three workouts, three days in a row, then rest for a day, then workout the next three days, etc. etc. These workouts would be in the mornings and then I'd do my running/walking and some stuff like Taebo, Pit, etc. in the afternoons.
Also, with my goals, is it a good idea to drink protein shakes after workouts for recovery? Or maybe in the morning with breakfast?
What are your thoughts on doing some cardio between sets, like jumping jacks between exercises? Would this help to keep my heart rate up and lose some more fat?
Sorry if this is a bit all over the place but any advice or tips would be greatly appreciated. Thank you.
-Matt
I have spent a lot of time looking around at what different forums, sites, books, people, etc. have to say about getting in shape, gaining muscle, getting toned, losing fat, etc. and I feel like I have come across some good information, but I also feel like I come across a lot of conflicting and confusing information. I know that each individual is different and what works for one doesn't work for someone else but I'm trying to put together a good workout routine that will help me accomplish my goals. I live in a somewhat small town in western Mongolia so I don't have access to a gym, the weather is really cold right now so I can only go outside to run and or walk for short periods of time. I try to go for a walk at least once a day (30-40 minutes and bundled up) to get some sun and get my blood flowing. I don't have a car so I walk to work, to my friends' homes, and pretty much everywhere else in town. My exercise equipment and resources are pretty limited but I've managed to put together a few things that have been helpful.
I have a small, decent set of dumbbells(adjustable with a few different plates), a resistance band, an exercise ball, a jump rope and some workout dvd's (a couple Taebo dvds, one Pilates for abs dvd, and the Pit MMA workout dvd set). I really like working out with the dumbbells and I've looked up some different exercises, trying to put together a decent full body workout.
I know that diet is very important and though it's not easy to put together the best diet (with limited foods and a minimal salary), I've done my best to educate myself on what's healthier to eat and I've made changes to my diet here and there. I eat more fruits and veggies, cut things like coke and juice out of my diet, try not to snack on unhealthy things like chips, and try to put together somewhat healthy, square meals throughout the day. I drink a lot of water throughout the day and I take vitamins regularly.
I am 6'5'' and last I weighed myself, 215 lbs. I have a pretty thin/lean build and most of my excess weight is in my midsection. I'd really like to lose fat and become more muscular/defined/toned. I'm here for six more months and then I'm going to Cambodia for a little bit, my goal is to really improve my physique and overall fitness before I leave here, taking advantage of the fact that I have a decent amount of free time.
I have a ton of questions and thoughts but I don't really want to make this too long and confusing so I'll just put a few up and see what sort of responses I get, then go from there.
If I'm trying to put on lean muscle and get rid of fat, it's best to do high reps with the dumbbells right?
How long should you stick with a certain number of reps? Like how long should you do one set before you move up? A week or two?
I'm trying to put together a couple of different full body workouts. I was thinking that if I have two different workouts and maybe put together a type of weight circuit training workout, I could do those three workouts, three days in a row, then rest for a day, then workout the next three days, etc. etc. These workouts would be in the mornings and then I'd do my running/walking and some stuff like Taebo, Pit, etc. in the afternoons.
Also, with my goals, is it a good idea to drink protein shakes after workouts for recovery? Or maybe in the morning with breakfast?
What are your thoughts on doing some cardio between sets, like jumping jacks between exercises? Would this help to keep my heart rate up and lose some more fat?
Sorry if this is a bit all over the place but any advice or tips would be greatly appreciated. Thank you.
-Matt