Want to get fit. Please help.

[flappybird]

I am 17.5 years old and I have no time constraints. My schools are over and I have taken one year off to improve on the subjects I study before I apply for college. So, basically, I am making my own schedule, school or work is not dictating it. I think I can make a lot of time for fitness.

I am:

-> Male
-> 5.9 feet tall
-> 78 kg heavy
-> Flexibility is nil
-> Strength is below average
-> Body is stocky and my pot belly bulges through my T-shirt after dinner.

I have been an active football playing kid and was rather slim before my growth spurt. A lot of my putting on fat is because of bad airflow through my nose and anxiety problems, which make it difficult to live; let alone exercise. After a recent surgery on my nose and an awesome anxiety medicine I have started taking, things are a bit better and I am desperate to get in shape.

My aim is -

-> Get in shape.
-> Get flexible.
-> Build strength.

I don't have access to a gym and have no equipment except and pair of heavy dumbbells.

Could you please, by your experience, help me make a daily schedule.:confused: I am a noob in all this.

Also, how much can I achieve in 10 months?

Thank you. :)

[West Coast Sheriff]

It is always great to go to a gym for an hour each day to get in shape, but if you don't have access to a gym, there are many home workouts you can do. You mentioned you have a pair of heavy dumbells. There are many excercises you can do with dumbells. If they are to heavy, buy a pair of maybe 10 lb or 15 lb dumbells. (somewhere between 4.5 kgs and 6.8 kgs).

Below are some routines for getting rid of fat:

exercise.about.com/library/bl10minutecardioblast.htm

exercise.about.com/library/blcardioblast.htm

And these are some simple stretches that will eventually help you get more flexible:

m.wikihow.com/Get-a-More-Flexible-Back

[Saint]

^ 10lbs - 15lbs are about 4-7kgs lol

Get your diet in check,it's honestly the first thing people should do before starting a workout plan.

"Heavy dumbells" wouldn't usually work for a full body workout alone. They might be heavy enough for a bicep curl,but might be too light for bench presses. or too heavy for a tricep kickbacks. if you can't get a gym membership,try getting dumb bells ranging from something light to heavy(what you find heavy). a gym membership would probably be cheaper,but if you're really out of luck in finding a gym,you could try that. also don't make up your own workout schedule,that probably wouldn't go too well when you're just starting out. follow one that you find online which includes some form of HIIT,and has been proven to actually give results.there are plenty of free routines out there for beginners.

another form of workout i would generally recommend is calisthenics,but if your stomach is visibly sticking out,then you might want train your body up first and try to loose that fat before jumping in on calisthenics,since it's mostly bodyweight exercises with the addition of pull up bars,etc.

and what you can achieve in 10 months greatly differs between everyone. if you put in the effort with a good diet you'll get great results. however,if you're putting in little to no effort and expecting great stuff in 10 months,that's probably not going to work out too well. just remember to check with your doctor before starting on a fitness regime :P