okay, so recently I've decided to try and get in better shape and gain some more strength. I walk daily around 7:30am and I get home around 8:00-8:15am, power walking around town and also running up a hill and a long set of stairs. I get home and do some jumping jacks, push ups, and sit ups. I also have a stationary bicycle I'm going to start using. my goals are: to get my body more toned, gain muscle, get stronger. mainly trying to boost my physical strength and appearance, I have a lot of time on my hands also.

I don't have any idea on a basic diet, no idea on nutrition, I have no educational background on what's necessary for my wants and needs. lately, I've kind of been pushing myself more than I should with the push ups and sit ups, kind of alternating between each one until I'm too tired too continue. then maybe I'll do some stretches or something to cool down and then go relax and drink some water. I can't buy a gym membership, I don't have a job and it's very hard to get one where I live, so that's not an option. I can do with what I have, but will I see any progress do you think? is there anything more I can do or any other exercises that would be good? my legs are solid, fairly tone, nothing godlike though, just very muscular and solid. my buttocks are the same as my calves and thighs. my arms are alright, my forearms are muscular but not as tone as I want, same as my biceps, I have the size but I want them to be bigger and much more toned. my abdomen needs the most work probably, I'm not obese or anything, but I don't have a flat stomach or six pack. I'd like my stomach to look better and if possible I'd like some chest gains.

any insight available, or any tips, etc. would be appreciated. thanks.

p.s. I'm 6'4", and about 200lbs.

help.

I just did some pedaling on my stationary bike while lifting two 10lb weights alternatively in each arm. pedaled for a good 35 minutes, before doing so though, I did some sit ups, push ups, and jumping jacks. I think I can keep up this routine every day, exercising multiple times per day. I hope this yields some decent results for me. any input would be cool.

edit: I also have this staircase near me just down the street a little, it's fairly steep and they're wooden stairs. there's about 101 stairs if I remember correctly, would that be a good workout as well, sprinting or going up them fast? one at a time or two at a time? generally I do two steps at a time and go very fast but smooth.

This post was edited by ReinNoSekai on Nov 16 2010 05:36pm

would like to point out to op that "I'm not obese or anything, but I don't have a flat stomach or six pack" @ 200 lbs pretty much means you are obese/fat.

BMI Categories:
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater

6'4" / 200lbs -- 24.3 BMI

I'm not a sloppy piece of shit or anything, I'm just not in the shape I want to be.

Body recomp

find out maintenance calories, add activity factor -> find routine -> lift weights progressively every week -> profit until noob gains plateau

I'm new. reread my first post.



yeah, I posted there.

i literally just told you what to do for your goals
"get in better shape and gain some more strength. "

okay, it wasn't even that helpful. I don't have or know where I'd even begin to find a diet or routine. I don't know any exercises. I'm new.