Need some help with a Nautilus plan

[edco76]

Hello everyone!
About me:
31 Male
6' 210lb
Badly out of shape but trying.
I recently joined the local rec center (my town is so small it doesnt have a proper gym) Here is the equipment they have. I was hoping someone could maybe advise on some programs to help me with my weight loss.

A leg machine: Does leg extensions and can be altered to do leg curls.

Bench machine

Curl machine: You can do curls and then flip a lever and do triceps extensions (I think that is what they are called)

Chest machine: You can do butterflies or lateral raises.

Ab Crunch machine

Rowing machine: not the ones with the cables. This one you sit there with your chest against the pad and pull back on 2 handles.

Overhead machine: I don't know what else to call it. You sit in it and lower the bar from over your head down.

They also have some cardi machine but I prefer to do jogging. Which right now is jogging100 yrds and the gasping until I feel I can do it again.

For 2 weeks I have been doing weights Mon, Wed, Fri. Cardio Tue, Thur, Sat.

Diet is 1500-1700 calories a day. Sort of "weight-watchersesque" because my wife is on WW and well, she buys the groceries.

I would appreciate any help anyone can offer.

Thanks.

 

[maleficent]

Spend some time reading the stickied threads in the forum - especiallty on topic, exercise and nutrtition... you'll get a lot of good information and some answers to your questions

 

[edco76]

Thanks. I have read a lot of the stickied threads and they have been a huge help. A bunch of the routines/exercises that are recommended I don't have the capabilities to perform right now though (squats etc.) And some of them quite honestly I have no idea even what they are lol.

 

[LandonsBaby]

You can look them up if you don't know what they are. Does your gym have any free weights at all?

 

[edco76]

You can look them up if you don't know what they are. Does your gym have any free weights at all?

Sadly no, I understand that free weights are better but what I gots is what I gots.

 

[LandonsBaby]

hmm..well..yeah, that is going to make things more difficult. would you have the money to get a set for at home? maybe something that adjusts so you can add more weight. if you can't, then you can't... its just an idea. but with how little they offer and the fact that you rather not use their cardio machines, you may like having something at home rather than paying for the membership to the gym.

 

[edco76]

Well the membership is just 10$ per month and for 12 I can use the pool lol, so the money isn't really a big deal. I could afford some free weights at home but I don't really have the space. I guess just using what they have is ok for now. I mean I have bean doing nothing for 10 years so 3 sessions of Nautilus has to beat that right? If I walked into a proper gym I would be lost anyway. I guess I will chug along for awhile, see what sort of results I get.

 

[LandonsBaby]

oh, a pool. well, thats different then. i love swimming too. but two dumbbells with a few plates shouldn't take up too much space. I keep about 8 of them under a table with a table cloth so they can't be seen.