Im a big guy and my job is not physically demanding, infact... all i do is answer a phone.

what can I do at home to lose weight gain strength. because I don't have access to a gym I do night shifts and sleep during the day so i can't hit the gym usually.

easiest way is running/jogging. if you cant do that start power walking and work your way up. Basically, work your way up until you can run at a moderate pace for 3-5 miles then start thinking about other stuff, you should have lost some weight by then.

Also, nutrition is important. Try to cut fat and sugar intake to a minimum, pretty much 0 is good. So dont snack on pizza or chocolate. If you find you crave sugar eat a lot of fruit.

Forget about power walking its a waste of fuckin time!

Get:
-resistance tubes
-a pull up bar
-maybe a dip station or something else to do dips on( two strong chairs weighted down possibly two strong saw horses)
-maybe a bullworker (iso7x)

Do HIIT if your gonna bother with "cardio" get a small excercise bike or tredmill (if you have the room and money).

_________________
Sinceriously,
Serj

I think you should start with a basic routine using bodyweight exercises: pushups, crunches and squat thrusts. try this: 10-15 pushups, 25 crunches, 15 squat thrusts, rest 1 minute then repeat for 30 mins. since you work the night shit, you should do this workout when you get home from work.

Agreed, you should start easy because in my experience people who are just starting out dont have the motivation to do anything extreme. You you dont want to quit in 3 week cuz its too hard. You say you a big guy (I donno how big) so you should start out with cardio to get youself into shape and to get used to exercising. Later you can do some insane workout if you wanna get cut or big (in the right way)

Like I said start jogging and work your way up. Incorporate situps, pushups, chinups, dips and squats into your reutine. this will build some muscle which also burns calories.

and, EAT HEALTHY. Also try to eat more often and less, a bad eating reutine is often the cause of overweight.

Pushups, pullups, and get a pair of dummbells to work biceps-triceps-shoulders. That will help you look and feel better and get upper body strength like gym. Best workout IMO is a combination of that and some contact martial art training (boxing wrestling mma)

Eating right is the absolute most important thing for losing weight. Also Running and cycling are probably the most effective things you can do to burn calories. Swimming is great to if you have a pool nearby. Keep in mind that it depends on genetics as well. Some people have a difficult time building muscle and losing fat at the same time. Its because they contradict each other. Building muscle requires high calorie intake whereas burning fat requires burning more calories than you are taking in. Many professional bodybuilders go through a process of building muscle first (lets say 3 months) then maintaining that muscle while going through a fat burning phase (1-2 months).

Again, your genetics and metabolism have a lot to do with it but just wanted to give you some insight.

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so I started working out,

I cut all pop, fast food, processed foods, junk, out of my diet. I have started to eat more fruit ( i eat fruit when i crave sugar) and I have some free hand weights and have been doing the core exercises I did back in high school when I played football.

Best solution!

cheers.

good, changing eating habits is key to losing weight and keeping it off. Just minimize sugar and fat intake to a minimum. another tip is do not take in extra calories by drinking them at a meal. In other words drink water and not soda. Dont even drink milk for breakfast unless you have it in cereal (Which I also wouldnt recomend since most are loaded with sugar and salt) and dont drink juice unless you squeeze it yourself or you see someone squeeze nothing but fruit with your own eyes.

You need to do cardio. Start jogging, or cycling (at least 30min every day). Swimming is awesome too if you got access to a pool. Also, martial arts is an insane workout and you learn an impoortant skill as well. I recomend Kick boxing, mauy thai or MMA. The more traditional ones like karate are less of a workout. You can do similar cardio workout at home as well. Just make sure you break a sweat (so a lot of reps fast and not too heavy weight). Look up tabata intervals, they can be an insane workout if you do them right, they're a bit of an old school martial arts conditioning technique.

I personally wouldnt recomend insanity. Ask yourself, do you want to make permanent changes to your lifestyle that will benefit you for the rest of your life? Or do you want quick results? i have no doubt that insanity can get u ripped in 60 days but what then? can you keep doing it for the rest of your life? I dont think so, my guess is that more then half the people give up in under a month. insanity is a fad, stuff like this pops up all the time, none of it is any good.

its been 9 days since I posted this.

In those 9 days. I have stopped all Uneccesary sugar intake. I stopped drinking pop and eating late at night, I have spread my meals around and I eat more often.

I already notice a difference in my body not a night has gone by without me doing some form of exercise.

My arms are getting bigger. chest is is getting stronger as well as my core and I am losing weight. yes 9 days isnt along time but I have made drastic changes to my lifestyle.

and I am gonna keep doing it as this is the number one thing I want to change in my life.

Well if you're trying to lose weight, I would suggest P90X it has a lot of cardio, but it is a very demanding workout, nutrition is also such a big factor in getting in shape, it's like if you put olive oil in your car, do you think it would run good?

P90X is a fitness programm designed for in your own home. It takes up about 1 hour a day and it works great. You just have to buy some dumbells a yoga mat(or something thicker) and a pull up bar.

In terms of bodyweight exercises, there are two very good books on the subject, Never Gymless and Convict Conditioning. Those will cover the 'gaining strength' part of your desires, because they describe a whole range of exercises that get progressively harder - once you can do more than 20 of a certain exercise or so, it's probably time to amp it up, because merely continuing to increase that number will do wonders for your endurance, but not your strength.

As others have stated, diet is the number one factor to losing weight, so it's good you're fixing that up. Cardio will also help - my favourite is HIIT (High Intensity Interval Training), because it doesn't take long and boosts your metabolism more significantly than other cardio for the hours afterwards.