File :-(, x, )
Anonymous
can /fit/ recommend a regimen for a person who works 6 days a week ?

im 19 , average build , 5'6 and weigh 160 lbs .

i really want to get in shape but on my one day off i crash and do nothing all day .

also fat family builds pressure to eat sweets >.<
>> Anonymous
An abbreviated program might be right up your alley. Can you get a gym membership?
>> Anonymous
i probably can since there is a little fitness spot up the block from my house . but from what i saw it was just treadmills and bikes =[. i wanna be able to build some muscle mass and maybe get good abs or something .

also on a strict about 200 RadioShack weekly paycheck . rent , utilities blah blah blah ( i have to help around the house with my mom )
>> Anonymous
>>47454
I'm going to bed, so I'll lay out the basics.

Lift twice a week. Spend one day focused on the squat, bench press and bentover row. Spend the other day focused on the deadlift, the overhead press and the pulldown. Mark Rippetoe's Starting Strength will teach you everything you need to know about the form for the lifts. Don't be afraid to start very, very light and work your way up; you'll be training for the rest of your life, you'll have plenty of time.

On days you don't lift, begin a cardio program on the rower/treadmill/elliptical. Again, start small and work your way up. There's a Couch to 5k program floating around you might like.

When lifting, do your work and get out. Shoot for getting done in 45 minutes, tops. Any longer than that and you'll just be banging your head against the wall.

Diet is easy stuff. Eat nothing from a box. Eat real food. Stay away from candy and desserts. Vegetables are good for you.

Good luck.
>> Anonymous
>>47456
If they have no weights at all, you can still work with your bodyweight. Google Ross Enamait, Stew Smith and Body by Fish. They'll all want to sell you something, but they all have free workouts posted. Free, VERY USEFUL workouts.

Put your mind to it and after a few weeks you'll wonder how you got along without working out.
>> Anonymous
OP here . thanks alot /fit/ i have been putting this off for a LONG time . my gf works out because she runs around almost daily and she has a firm stomach and i want that too =[ .

also i have very bad eating habits ; usually only once , MAYBE twice a day . and usually big meals . my mentality is that i only eat when im hungry . will eating 4 - 5 small meals or snacks throughout the day help curb that ? also i hear drinking water > hunger attacks . is this true ?

and thank you SO much /fit/ i come to 4chan everyday but now i will especially come here =] . this will be my daily motivator =D
>> RSI guy !HjbWRiSTJ.
>>47465
your going to have to force more down. I used to work at RadioShack, where I was breaks we're only the bare minimum the law set, once every 5 hours. That's not cool for eating nutritiously. It's really important to fat-weight-loss. Five meals a day, eating every 3 hours something with protein balanced with carbs like a banana is a must.

And you can't eat really on the salesfloor, that's pretty much tantamount to completely wrong. Unless you think you can get away it, hiding a little bag of nuts/seeds and a bottle of water in drawl or area you can control, then go for it.

It is possible to make muscle gains just lifting dumbbells for 15 minutes a day and nothing else. But you have to work to failure. You can buy an adjustable set for home use, use it when you get home.