File :-(, x, )
Anonymous
i want to build up my chest and back and reduce the size of my waist and gain some decent abs (but i mostly want that pelvic bone thing going on)

building up my arms will also be great..

ok i have no access to the gym, and all i do currently is pushups (about 50 every day or so) situps (75 every day or 2)and i have a stationary bike i use 3 times a week at least.

i also have some dumbells that go up to 25 pounds..

so /fit/ what can i do?

btw im 6'1 175 pounds

pic is me currently
>> Anonymous
You're never going anywhere until you lose fat.

Eat better.
>> Anonymous
cardio first, then thinking about gaining muscle.
>> Anonymous
SQUATZ!
>> Anonymous
http://www.exrx.net/WeightTraining/Instructions.html

make a working routine.
Change your eating habits.
>> Squatz !WAY7yC.BQI
>>31297
This.

No, really. They're fucking magic. Don't have weights to do them with? Do fuckloads of air squats. Stand, drop down on your haunches as far as you can, and stand. Repeat until fatigued.
>> Anonymous
>>31316
are leg presses an okay substitute?
I get intimidated by the freeweight people and I don't want to go near them
>> Anonymous
>>31327
machines are always inferior to free weights, because a machine only offers a limited range of movement.
Free weights will train all involved muscles and auxiliaries.
Tldr: No, get used to the barbell.
You could always ask some buff guy for help and correction.
>> Anonymous
If you're going to do squats make sure you have the flexibility to do full squats. That means you have your hells on the ground and your butt touches your calves or comes close and no leg presses arn't a good alternative but they are an alternative. I'd do BW squats over leg presses, they can be very dangerous if you don't do them right or overdo them (the gym machines put you in position to strain your lower back, possibly your hammies and your neck. I strained my neck for two weeks because I pressed to hard). Try to work up to one legged squats. Only skinny fucks and badasses can do those :p.
>> Squatz !WAY7yC.BQI
>>31327
Well, leg presses aren't bad, though they don't build your stabilizers the way squats do. They spare your back, for one.
>> Anonymous
http://rapidshare.com/files/95101201/starting_strength.pdf

For correct technique, download this.
Read it, learn it, love it.
>> Anonymous
YOU NEED TO GET STARTING STRENGTH BY MARK RIPPETOE. FIVE BARBELL EXERCISES FOR YOUR WHOLE BODY THAT WILL TRANSFORM YOU.

IF YOU'RE A CHEAP BASTARD LOOK ON CRAIGSLIST.COM FOR SOME USED EQUIPMENT. I FOUND A VERY NICE BENCH WITH SQUAT, INCLINE, DECLINE, SEATED, LEG EXTENSION, PREACHER CURL CAPABILITIES COME WITH 300 LBS OF WEIGHT FOR 250. THATS FUCKING GREAT. IF YOU DON'T HAVE THE ROOM I AM SURE YOU CAN FIND A FRIEND WHO WOULDN'T MIND PUTTING IT IN THEIR HOME FOR YOU.
>> Anonymous
>>31360
>>31364
MIVEHIND
>> Anonymous
use those goddamn dumbells.