No idea where to start!

Hi,
I am new here and want to get my body to the fitness/figure stage, the problem is, i am 46, 178lbs with 45% bodyfat and 5ft 4in!
I cannot afford to go to the gym or do supplements as i am out of work but i have hours spare a day to really work on my goal. I have a Total Gym 1500 which is great as i'm not keen on using free weights on my own at home.
I need a basic training plan and also diet guidlines, my diet is rubbish at the moment hence the 45% fat! I want to be able to walk along my local beach without feeling embarrassed, my self esteem is really low at the moment so i know improving how i look will help me to feel better about myself too.
Please help me ladies!!

check this link out for lossing fat it is a great primer on nutrition and basic exersise for beginners. Don't worry about suppliments, the most important part is the diet, followed by exersise.
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
 
As for a routine that you can do with your total gym, I can't help you I use dumbells, in my home. I assume that your gym came with some sort of instructins/suggested routines. If you can post what it recomends perhaps some one (maybe myself although probably not) can help critique it and tweak it.
 
If you have q's about the diet post them in the nutrition forum. ANd search the previous threads, there is valuble info, everywhere on this site.
 
Good luck! 

Thanks thehardway i know i have got to get a grip on my food but i can do it.
Here is a link to a total gym site where you can look at videos that show what it can do,
http://www.fitnessquest.com/scripts/cgiip.exe/WService=/itemdetl.html?item=FIT1500a&src=FQ1439%20
I do like using it as i will be training on my own at home so i feel safer knowing i'm not going to get myself stuck like i may do with free weights and no spotter!

Definatly start a cardio. The best is to start walking, then walk say 5 mins and jog 2 mins, then walk then jog. Build up your jogging time till you can jog 30 mins straight. (this will take at least a month or 2 depending on your dedication and motivation.) One thing you do not want to do is to start out really strong and burn your self out. Start out doing cardio 3 times a wk, then work your way up.

ORIGINAL: Gilly07

Hi,
I am new here and want to get my body to the fitness/figure stage, the problem is, i am 46, 178lbs with 45% bodyfat and 5ft 4in!
I cannot afford to go to the gym or do supplements as i am out of work but i have hours spare a day to really work on my goal. I have a Total Gym 1500 which is great as i'm not keen on using free weights on my own at home.
I need a basic training plan and also diet guidlines, my diet is rubbish at the moment hence the 45% fat! I want to be able to walk along my local beach without feeling embarrassed, my self esteem is really low at the moment so i know improving how i look will help me to feel better about myself too.
Please help me ladies!!

Post your diet, and I know total gym really well, I Have trained a few clients online on them so you can do a ton of stuff on there.
I would begin with stuff like squats, hamstring curls, inner and outer thigh, chest press, shoulder press, calve press, mid back rowing, bicep curls and triceps dips, with some abs to end.  Do this 3 times per week begining with 2 sets of 10, then next week 2x15, then the next week 2x20, and week 4 3x30, then take an active rest week, go swimming or skating and stuff......start again as before but now 3 sets of 10 and so one each week.  This will keep you progressing both conditionin wise to avoid injury as well as strength wise.  What can you do for cardio?  JOgging is a great start and if you cannot then start on a walk jog and work up onthe jog part!!
Diet sb:
break - oatmeal, eggs
snack - protein shake, yogrut, fruit
lunch - fish or chicken with 2 cups of raw greens like broc, green beans or spinach and a small portion of brown rice or yams
snack 2 same as snack 1
dininer same as lunch
snack 3 dry cottage cheese or protein shake (water and power only)
2+ liter water per day, no other liquids, just go for water.
Take a multi as well if you can at minimum.
Best of luck, keep us posted and do post your diet if you want more detailed help.
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

Hi,
 
I have had an awful few months, not been able to find a job, no money, you get the idea!
I have now hit rock bottom as far as my self image is concerned, I look in the mirror and quite frankly, i am disgusted by what i see, lots of fat, saggy bits etc, its not pretty!!
I have got my total gym set up in the spare room so i can get on with it regularly, i have also got a nice shiney new treadmill, i know i have got a long way to go but the thought of walking along the beach in a baggy t-shirt and looking a mess is depressing me especially when i think about all the "beautiful people" that strutt up and down when the weather is nice.
I realise that this sounds really bad but i think its the kick up the a*** i need!!
I will start to post with my workouts and diet, any help or encouragement would be great. 

DELETE

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

Thanks for that Tommy_Boy420 !!!!
That made me laugh! Why was it deleted?
I did take note though and did get on the treadmill also I bought a 50kg weight set and a bench!!
 

i deleted it b/c i thought you were going to get offended or something. so here....
WOW YOU GOT A BENCH. CONGRATULATIONS! WHAT ARE YOU GOING TO SLEEP ON IT?! GET ON THAT BENCH AND WORK OUT!! DO IT!!!
(better?)

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

This might be helpful to think about.
 
 
Go to th mirror and strip, take a really good look, and ask, from this point forward is this the best I'm going to look, or the worst.
 
Think about the last time you walked up a flight of stairs, same basic question, is that the worst that is going to feel, or the best.
 
Right know things will only go one of two ways, either you are going to make some changes and get better, psyically and visually, or if you make no changes you are going to continue to decline.
 
Now you can make changes gradually, piece by piece and show slow but steady improvment, if that is more your taste, or you can jump in totally. That part is up to you. The later reapes quicker benifits, the former is easier to adust to. Either way you'll be making improvements to you lifestyle, which will translate into improvments to your life. Asuuming that your are comitted, and stay on track. It is obvious by your two posts that you will not stalemate if you do nothing, you're health will deteriorate further.
 
Your life is in your hands, would you like it to be better or worse.

Thanks for that Thehardway That really helped!
I am working out and pushing myself a bit more each time, that along with the mirror excersize ( which is still scary! ) really seems to be keeping me motivated, i know its early days but at least i know i will never look as bad as i did on day one!