Need some guidance on a health routine and workout

T

tim131

0
Hey all,

The other day I was looking in the mirror and couldn't believe what I saw, how fat I got and physically horrible I look.

I NEED to do something about this.

SO, I am going to join the gym, and wanted a little help with what sort out routine I should be doing, and what sort of food I should be eating?

About me:

I am 20, A tall male, at 6 foot 6, weigh just over 15 stone last time I checked, but I could easily be 16 now.

Two summer ago, I used to gym a lot, but wasnt eating right and probably not doing the right excersises at the gym, so whilst I kept relatively fit/healthy, I was not getting the outcome I wanted. I kept this up for the best part of 4 months, but the moved country, ever since I've done no exercise and drank lots of booze and ate absolute crap.

What I'm hoping to gain is, lose the weight all around, especially the belly, but generally everywhere, get healthier, and more of a well balanced diet, but because of my height I don't want to become really skinny, so would like to get some structure (I am naturally skinny) so would like a bit of bulk maybe? not a ridiculous amount of muscle but something that stops me looking like a stick haha.

So, I'm going to join a gym next week, and was wondering what do you guys think is the best maybe routine and exercises for me to do? I am probably going to go in the evening, after work, I finish most days at either 6 or 8PM.

Another problem is my diet, it is so so bad, I get a lot of takeaways, I buy lots of pre made sandwiches and crisps for my work lunch as well, and drink like 2 or 3 pints of juice (robinsons) a day.

I drink a LOT of beer too haha, don't really want to give it up, would sooner like to change every other aspect of my life, but still be able to drink, but would be willing to change the sort of alcohol I drink.

Sorry for such a long post, but I'm hoping some kind soul can help me.

Thanks,

Tim
 
Hey Tim,

The good thing is that you definitely are aware of the things you're doing already, so you've got a bit of a head start. If it's been a while since you've exercised or eaten properly you've gotta start slow, and the best way to do that is through your diet. It's important to clean out your body of that take-out food, it's too high in sodium and preservatives to keep lingering around in your stomach. Most Juice has as much sugar as soda so start substituting that for water and your body will start the cleansing process on its own.

To start losing weight, it's good to get in the habit of eating less food more often, so that means about 5 meals at 350-450 calories each every 3-4 hours. Medium-calorie meals give your metabolism a manageable amount of energy to burn off quickly, which is exactly what you want.
 
Also, in terms of exercise, it's good start out just working with your own body weight as resistance both in muscle development and aerobic or cardio workouts. start at 30 minutes/day and see what you can get up to in terms of endurance, but generally the most effective workouts involve high intensity/low duration resistance training.
 
I'll focus on your diet because it seems to be an issue. Even when you worked out you did not eat healthy. I am not too sure about the pre-made sandwiches it is not something that I buy. You can buy your own ingredients and prepare enough for about 2 to 3 days. After that many days you may want to eat something else because you will get tired with eating the same thing. You can then try vegetables and a protein. One week you can have chicken then another week you can have turkey and fish. The key is changing up your diet so that you do not get bored. Cut back on the sugars and have more fruits for snacks. I know it may be a challenge to change your eating habit but start one day at a time and keep the goal of how you would like to look in mind.
 
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