New to fitness

Z

Zavake

0
Hello,

I am an 18 year old male, 203cm 155-165kg. I have decided that from new years onwards, I will do my best to get in some short of shape, due to being quite overweight and it is starting to bother me.

So lets get to the point: I do not have any access to equipment apart from my dumbbells which vary from 2 to 25kg (if I remember correctly).
I have a fair amount of strength (by which i mean that i am stronger than most of my friends, some of which go to gyms and such)
The problem is that I haven't done any exercising in about 3-4 years, so my endurance and stamina are lacking badly. To put it simply, slow paced walking doesn't get me out of breath or increase my pulse, but anything more and I'm instantly out of breath and heart beating faster.

So the reason I am making this thread is that if any of you more experienced people in this area could help me out by giving me tips or guiding me along the way.

Please feel free to ask me anything if you need some additional info or anything.

Thanks in advance.
 
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Here is what you need to do:

1. See a doctor before beginning.
2. Determine your basal metabolic rate. Eat 500 Calories less than that each day.
3. Begin a cardio program (brisk walking, swimming, whatever) that raises your heart rate to 60% of your maximum heart rate. Estimate your max heart rate as 220 - your age. Do this 30 -60 minutes / day. Everyday.
4. Begin a weight training program. Bench press. Squats. Deadlifts. Assisted pullups. Assisted Dips. These are all good. Do 3 sets of 10 reps of a weight that is hard on the last rep.
 
g8r80 said:
4. Begin a weight training program. Bench press. Squats. Deadlifts. Assisted pullups. Assisted Dips. These are all good. Do 3 sets of 10 reps of a weight that is hard on the last rep.
Click to expand...

Like I mentioned in the beginning, I have no access to equipment other than my dumbbells.

Otherwise, thank you.
 
^ Then instead of bench press and dips, DB overhead press. Do some bodyweight squats, as well as DB split squats or lunges. Instead of deadlifts and pull ups, one-arm DB rows. Look around for a reasonably priced gym ($~2/day) that has Olympic barbells, squat/power racks, pull up/dip bars, assisted pull up/dip machines, and DB's up to 50kg (or more), and join up when you've spent 3 months consistently doing the exercises I recommended above, and otherwise doing everything g8r80 said to the T.
 
As I said, I'm new to this so I'll have to check what all those exercises mean or how you do them, but looks nice, thank you.

I can't join any gym due to financial and mental reasons which I do not wish to explain further, which is why I'm looking for body weight exercises, and those are easier for me.
 
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Goldfish said:
^ Then instead of bench press and dips, DB overhead press. Do some bodyweight squats, as well as DB split squats or lunges. Instead of deadlifts and pull ups, one-arm DB rows..
Click to expand...

Okay, so I've looked them up and now I have a few questions: How many should I do total? Should I do a few, wait a while and do a few again, or do as many as I can and more the next day? Also I want to know if should i do them everyday or every other day?

Thanks for your help.
 
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