Some help

[Peter Tr]

Hello guys
I was surfing the net about some thing i am interesting to learn about, and came up with your site.
(For start i want to ask sorry for my poor english).

So, i am 21 years old male. After leaving the army, i get the lead at the family bussiness, so i am at work all day (8 am to 10 pm).
I am at 1,75 meters height, and weight 92 kilos... I want to lost weight (15 kilos would be good), but i don't know where to start and where to end..

As i said, i am at work all day... i can work out 3 times per day... half an hour at morning (7:30 am), one hour at mid-day (3 pm) and one hour at night (10:30 pm).

About eating habits, i can't afford some special diet or something like this (i also can't afford any kind of medicine, like fut burners). The only thing i can afford, is discipline. If i decide to do something, i will do it... I just don't know the way to do it, that's why i am here to you...

What kind of home exercise can i do at 3 times per day (one half an hour, 2 one hour) and what can i eat to help me with this ?


I also think i don't need to go "easy" at first, i can handle get started a little hard, but you are the experts, so i am looking forward for your advice...


Regards,
Peter

 

[CrazyOldMan]

Your budget affords you the single most important training subsidy. Without discipline you will get nothing, with it you can do anything.
Diet is simple, use food pyramid as a guide for proportion, not portion numbers just volume, and either increase to gain weight or decrease to lose it across the board. Unless you are eating bulk quantities of sugar or fat don't cut things out of your diet just adjust to balance and reduce everything. There is no magic formula in any of these supplements that you can't beat with real food anyway so you're set for success.
Time slots are great, three sections a day is more than many can manage so good stuff. There are a number of activities you can do dependant on preference and facilities. I would normally advocate a mixed approach, some resistance, some cardio, and vary intensity on both. Your short sessions could be good for simple circuits forces style, push ups, pull ups, burpees, sit ups then repeat until done, or sprint sessions aka intervals. Longer session could be a longer run or cycle at lower intensity but over greater time.

Like it or not you will have to start below your ideal if you haven't been training right through. You will hate it but if you don't give your body at least a week or two to adapt you do risk injury or so much aching you are useless for training the next day. Discipline is your strength, snap, when I had to take a break I cam back soft for 8 weeks, gradually building up. At the end of that I was able to go full on without risk so it was worth it. I hated it but used my discipline to get me through it, and you will have to do the same. You can post how much you hate it by all means, we will all understand perfectly, but we are also aware how essential this is.