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¡Viva La Rob!
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so yeah, ill admit: ive never worked out, but i have alot of muscle on my body. except, since i have been in school and i havent ran since the summer, i guess i can say all that food isnt turning into muslce... i have a bench in my basement, you can bench press with it, it has something for your legs, and arms. i also have 'body by jake'. my mom bought it but never used it, not really the same workout i guess as using the bench, but i guess its worth a try. so is there anything i should 'start' on first? im basically looking to tone my stomach and arms more than anything. oh yeah, i would go to the school but after school it is used by the sports teams so i dont really have time, and the mid island y jcc you have to pay 5$ because im not a member.
 

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Okay, do you want just the upper body or whole body?

For your biceps(my thing here probably others), lift different dumbells like 20, 25, 30, etc. Whichever one you can do like 10 of while trying pretty hard. That's the one to go with.

If you've never worked out I suggest you work out with the same weight for at least 3 weeks, then move up. Your muscles need time to get used to the weight being put on them, then after that. Increase your weight by how ever much you feel does well ( I do 5 for arms, and 10 for everything else).
I do for it bulk and I do heavy weight 3 sets for 10 reps each. Does me well. I cram as much as I can in in 1 hour a day. Then do it for FOUR days straight, and take 3 days off.

Your legs can take a LOT of weight. Your chest can do some. Your arms, well it's up to you.

I do - Monday - Arms, Biceps, Triceps, shoulders, and fore arms.
Tuesday - Legs and Arms - Quads, ham strings, inner thighs, and calves, then review arms.
Wednesday - Chest, Legs, and arms - well chest yeah and review all arms and legs.
Thursday - Full body work out, anytying I've missed like back, neck, and other muscles, plus a full review of arms, legs, etc.

It is IMPERATIVE that you stop drinking dark soda's, stop eating all that junk food (if you do so), eats lots of potatoes, eat a lot of protein and nutrients.
I also take some protein powder sometimes. Its not bad. Hope that helped.
 

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First you need a good diet, your weight is determined by the rate at which you store energy from the food that you eat, and the rate at which you use that energy. Most experts agree that the way to maintain a healthy weight is eating a balanced diet, appropriate amounts glucose, fat and protein. Do not eat excessively, for most people, a diet of 1,500 to 2,000 calories a day is sufficient to maintain a healthy weight.

Try to stay away from soda, just 3 12oz regular sodas per day has about 450 calories You can drink diet though, especially if you need caffeine. No mayo, low fat can be used sometimes sparingly. No chips, unless they are baked (cost more), no fried foods, if you want some ice cream get low fat or non fat frozen yogurt, no donuts, bagels, candy, or pastries, stay away from fruit due to all the fructose which is sugar and will store fat, but eating berries is ok since its got a high fibre content, Use non fat salad dressings, and stay away from cheese unless its non fat.

Like he said take in a lot of protien which has half the calories of fat and doesnt store body fat like cabs do. Get a bucket of a high protien powder, I like Optimums whey protein, its got 23g of protein per scoop and is low in calories and fat and it priced well. And if you want to lose fat and keep muscle its a big part to keeping that muscle you already have. Before workouts mix in the protein with water and after that use 1% or skim milk. Eat your veggies, have snacks such as penut butter or nuts which is high in fat but have essential oils, eat non fat yogurt, protien bars, chiken turkey and steak are all good but no bib eye or filet mignon. Take a multi vitamin everyday, I like GNCs mega man which is time released and works well. Try not to eat after 9pm unless its a protein shake mixed with water. And a huge part of a good diet is ALOT of water, it fills you up and can increase your metabolism. It keeps you hydrated and having to pee a lot when you first start but I switched to drinking pretty much only water about 5 years ago, it was hard but it was well worth it. My metabolism has definetly increased and has helped me maintain a health body. My uncle gave up soda and switched to water and lost about 15 pounds in a couple months with no exercise.

And as far as working out you need to set goals on what you want to do, like he said upper body, lower body, losing fat, gaining muscle ect. I dont really like any of the "as seen on TV products" good old weights and real cardio is where its at.

And if you want to try diet pills dont be fooled by the crap on TV such as Tim Spa. Ephedra use to be the main ingredient but now its banned but their are other good fat burners out without ephedra, IMO two of the best are MP Thermorexin and San Tite. If you do use fat burners dont overdose and use the recommended amount or lower, listen to your body.
 
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