My Workout Program

Does your gym have a wide variety of machines?

No, it doesn't It's the physical therapy gym at the local hospital. It's free and I'm allowed to go because my dad works there. I'm working on getting my YMCA membership back. They had a great gym, but I didn't care much for the atmosphere. There are only 2 leg machines, being the curls and presses. Everything else is for arms/shoulders/back.

Probably both. I'm something of a cougar, so you'd better watch out.

Awesome

I like to work complimentary groups. LIke leg extensions (quads) then leg curls (hammies), adductors/abductors. Upper body I'll do delts/traps. Things like that. Try a few different techniques and see what you like.

Does your gym have a wide variety of machines?

No, it doesn't It's the physical therapy gym at the local hospital. It's free and I'm allowed to go because my dad works there. I'm working on getting my YMCA membership back. They had a great gym, but I didn't care much for the atmosphere. There are only 2 leg machines, being the curls and presses. Everything else is for arms/shoulders/back.

Well you'll just have to work with what you have then.

first. you should watch out your diet . then split your training for morning and evenning. try to do cardio for first half of the day. and your goal should be 3 miles in 45 minutes day and day. first walk then add an extra speed everyday. or do longer distance everyday. for your diet. start with cornflakes and non fat milk. one boiled egg and 2 egg whites. drink a glass of grapefruit. for midlunch eat only one apple then at noon befor elunch do the cardio session as above. use l-carnitine before cardio. then eat your lunch non fat cottage chhese and chicken breast grilled or boiled non fat. and salat. 2 hrs slater for midsnack eat one cup pf yogurt(nonfat with fruit) after 5 pm . do the muscle training dont forget pyramid system for ex:
[ex: dont forget the diner like that with little fatty fish grill 2 hrs later salad with lime keep out sweet desert white flour
]monday chest biceps abs[]( abs should be done between sets during your rest time in 45 sec)
Bench pres 3x10 (during rest: 3x20 crunches between sets)
İncline bench pres 3x10 ( during rest time 3x20 oblique crunch)
İncline dumbell fly 3x10 (during rest time 3x20 butt raise)
Std. Barbell curl 3x10 ( during rest time 3x20 lying leg raise or roman chair)
Dumbell preacher curl 3 x 10 during rest time 45 sec twist mach)

Tuesday shoulder legs abs should be done between sets during your rest time in 45 sec)

Wednesday: back lat triceps abs (be done between sets during your rest time in 45 sec)

Thursday off

Friday: start from the chest
Good Luck

I like the full body approach myself (:

I've been doing an intense boxing workout.... Lots of conditioning... Endurance... I dropped 3 lbs in the first week..

http://www.xplicitfitnessboxing.com

I dropped 3 lbs in the first week..

Water weight.

I dropped 3 lbs in the first week..

Water weight.

Then I've been dropping a consecutive 2 lbs a week...