Help for a Newbie please.

L

LeeroyCGNA

0
Hello there. I was just browsing the internet and I came across this website before having a quick browse of the forums. This seems like a place where I can ask genuine questions without fear of reprisal or ridicule.

A little about myself: I'm 23 and used to be quite active before a torn ligament in my ankle halted all my progress and activeness. I started binge eating, not paying attention to what it was doing to my body until it was too late. I used to be 95kg at 5'11 about as fit and healthy as the next person. However I am now 135kg at the same height and I'm starting to really feel the effects; Depression, constantly lethargic, apathetic and most of all I'm lacking motivation.

My ultimate goal is to get to around 90kg and continue with my hobbies which is Basketball and Rugby League. All this weight and my injury really limits me in the exercises I can complete, I find I can only run/jog for 5 minutes before my foot starts aching and I ultimately just give up hope. I can cycle without fear of injury so at least I have that for cardio.

I'd like some help if anyone is willing. This is something I really need to fix, my family on my mothers side has a history of heart problems so I definitely can't keep this up anymore.

Regards,
Lee.
 
It's time for change, I'm sick of having no energy and want to enjoy myself.

I need advice for what I can do and hopefully not aggravate my injury any more than it is.
 
I'd probably be starting with nutrition rather than exercise, just because a foot injury won't come between you and good food (well, unless your foot falls apart on the way to the kitchen). First thing to look into is making your diet more nutritionally sound, then look into adjusting how much you consume each day (although doing the former will affect the latter; if you're eating more vegetables and less cheesecake, you'll probably be consuming less calories over all).

But in terms of exercise, I'd be doing some rehab work on your ankle, some general lower body strengthening if it's safe to do so (squats, lunges, deadlifts, leg press etc; some of these exercises may be fine, some may be hazardous, all may be hazardous, I'd be asking a physiotherapist before going ahead and finding out the hard way), upper body strengthening (bench press, overhead press, pull ups, rows), and cycling if it is, as you say, something you can do.

Don't rush into weight loss. Rushing in tends to result in bad dietary decisions that make things either unrealistic to adhere to or that cause your metabolic rate to drastically decrease (or both). Allow yourself plenty of time, and realise that however long you think it'll take on paper, you're going to hit roadblocks here and there, so it'll probably take 50% longer.
 
Thanks for the replies everyone. I've radically changed my diet and have lost 10kg's so far. Had a little hiccup along the way and did my back in (whilst putting on my shoes >.<) But I'm back on track!

Once I reach 120kg I'm gonna start some brisk walking and try to speed up my progress.
 
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