Fat Loss Tips.

All my gym has is:
One leg press machine
One bench press machine that can be adjusted to do a shoulder press.
One Lat pulldown machine that also has a bottom pulley for lat rows.
One stationary bike
One elliptical thing
One treadmill
That’s it. No freeweights.
How do I get started with a good strength training/fitness program that doesn’t suck, using just these resources, that I can stick with? What should the program consist of? How many times a week? How many reps? How do I adjust the program as I get fitter?
If it matters, I’m male, 30, 6’1″, and 185 pounds of flab. I can do about 10 pushups and 1 pullup. resting pulse 76 bpm.

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