newbie in need :)

Hi
I am new to this site and i am looking for your knowledgable advice on some work outs.
I used to play tons of sports in highschool and i played basketball in college as well.
I took a year off of working out and I am trying to start back up.
I am looking on ideas for cardio and just to tone up a bit. I was wondering if you had any ideas for cardio and for weights.
Here is some more info on me

Height 5'8-9
Weight 133
Last time i checked bodyfat it was 15 %


I am currently working on improving my diet by eating alot of protein such as chicken and tuna and multigrain fibres and such which i think will really help.
I usually lift weights at least three times a week doing things such as bicep curls/ overhead tricep extension and some cardio weights that my bf taught me.
I use an exercise ball at least three times a week to do ab crunches and core strength training and stretching
The thing i really am looking for help with is CARDIO
I live in a very small town in Canada and there are no accessible gyms. I have been running but its getting really cold here now and we usually get about 3 feet of snow so i wont be able to do that soon. I have an exercise bike but i dont feel like it gives me a very good cardio work out. I was wondering if you girls or guys had any tips or suggestions on what i can do for CARDIO and what i can do to improve my weight program.
ANything that doesnt involve alot of equipment would be helpful cause yet again i dont have a gym in my town.

THanks a bunch
i really hope someone has some suggestions i really want to get back into shape.

THANKS !!!!

Do you have access to a swimming pool?
Is basketball still an option?
I also think you need to have a set schedule for weight training- it sounds like you workout, but nothing set in stone.
You need to be doing at least 30 minutes cardio at least 4x a week and adding 5 minutes every week till you get to 45-50 minutes a session.
You defintely also need to get your diet in check- that and cardio will play a big role in BF loss.
Can you tell us what other facilties or school gyms you have access to?

Thanks for you help
I do have access to a swimming pool but only for two hours a week. This town is ridiculous .
I recently started making up a calendar with my work out schedules because I did realize that i needed to be more routine with them. ( hopefully that will help a bit )
I coach kids basketball once a week but thats the only time i have access to a gym. We do not have any YMCA's or gyms at all here so that is kind of luck. Im not realy sure what else to tell you??? If you have any suggestions that would be great .
THANKS

welcome fitchick and MissFit our female Site rep and competitor is doing a great article on cardio for this months (November) online magazine, it should be out next Monday and both mmx2 and Missfit run their own privtae training forums on here wich could benefit you as well good luck and welcome

Welcome to the board

Cardio at home on a budget. Things to try:

- Workout Video's Like Tae-Bo (Works Great & Is Fun)
- Running on the spot/watch TV (I did this when I started)

I'll post up some more if I think of some. I'll try and search around for some fun cardio things to do in the home.

A great starter routine would be to lift weights 3 times per week split up like this:

Monay: Chest, Triceps, Shoulders, Cardio
Tuesday: Cardio
Wednesday: Legs, Cardio
Thursday: Off
Friday: Biceps, Back, Abs, Cardio
Saturday: Off
Sunday: Off

You could also switch an off day with a routine day depending on your weekly schedule. So you could move legs/cardio to saturday and take wednesday off if you wanted It's just a basic routine that you can tailor to your own personal needs and adjust as you go along.

I'm sure your bf could & would love to show you what excercises to do for each routine

Tips on How to ease into a healthier Diet:

- Have a glass of skim milk with breakfast
- Try to get in 4-5 glasses of water each day
- Take a multi-vitamin (Flintstones chewables if you have to )
- Have 1 fruit per day
- Have 1 Vegetable per day
- Each meal try & eat a little bit of protein (Fish, Chicken, Beef)
- Go for whole grain breads instead of white

You might like to try a protein powder. You could buy a chocolate protein powder then mix it up in the blender with skim milk a banana and ice for a nice Chocolate & Banana Smoothie Makes a quick, easy, healthy and yummy snack!


Good luck!