Wow, 150kg waist 53". I'm sure you have difficulties doing treadmill cardio. If you can't jog, then you spend 1 1/2 hour on cardio walking. Or do bike or stepper cardio. Because walking on treadmill won't get you anywhere.

For your size, I suggest you don't do treadmill cardio for now. Wait until you cut 20kg - 30kg, then only you do treadmill. Cos I've seen real fat people, they can't do treadmill cardio, I mean they can't even jog properly. Legs are too big and heavy.

Where do you from?

Bike or stepper is better for now.

You do these few workouts daily, it's going to be tough but it is damn effective.

- Squat then press using dumb bells (3 sets x 15reps - 20reps)
- Box jump (not too high, follow your effort, 3 sets x 20reps)
- Lunges (3 sets x 15reps)
- Burpees (3 sets x 15reps)

These exercises will help you to burn more fats and definitely will make your legs stronger. Don't skip these 4 workouts. There are more actually, but these 4 workouts is good enough for you at the moment.

Go slow man. You are lucky that you are not short. You should be around my height 178cm. Once you cut down to the ideal weight, you'll look damn good.

Now you focus on cardio and resistance machines. Get used to the machines first, until you are used to the repetition. After a month or two then only you start weights.

As a start, the machines are good enough to focus on different parts of your body. You need to get the reps going first, until you can take the soreness. Make sure you do 10reps - 12reps.

I can see that you do shrugs workout, don't do that first. But you can do bench press and squat, these 2 musn't skip. Deadlift is dangerous for beginner, so I suggest you don't do first. The rest are resistance machines. You need to make your tricep stronger. Your goal now is to cut as much as possible and gain some muscles.

Focus more on your legs, tricep and bicep now. Most importantly are the legs.

This is my way of training when I just started.

This post has been edited by zeist: May 27 2009, 11:21 PM