Need help starting off

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I love your current physical activities. Also eat a good breakfast, but remember fatty foods aren't necessarily bad,just the sugary ones you need to stray away from.

Easy to start out, go to a VASA fitness, or whatever gym is close to you, sign up, and get a trainer there. If you have a VASA get the $25/month package. They will get you shredded quickly

EDIT: Just saw the not wanting to spend money, or gain muscle. Yeah just get a treadmill that allows you to vary the speed, and elevation and do that while watching television. You'll get into shape easily that way, and it's quite enjoyable

 

First, you'll want to establish some form of schedule. Here is something I'd recommend:

Sunday - Rest
Monday - Shoulders
Tuesday - Rest
Wednesday - Legs
Thursday - Chest / triceps
Friday - Back / biceps
Saturday - Rest

Next you'll want to establish a good diet. You'll want to cut down on sugars, and raise your protein and healthy carbs. Try to eat whole grains, brown rice, and one of my favorites, quinoa.

If you're interested in cardio, I'd highly suggest a training method called "Tabata training". Google it, but it's one of the toughest high-intensity interval training you'll find, yet it's super simple, and very quick to do.

Finally, you'll need consistency. Even if you don't lift the most, just lift consistent, and be sure you're incrementally raising the weights, so that you're increasing your strength. Just make a game plan, and stick to it. You'll want to do lots of research. Some videos I find helpful are ones by "Athlean-X" and "Buff Dudes" as I'm interested in bulking up in size. You may want to look for videos and articles that have to do with more general training, or that are specifically geared towards what you're looking for.

 

Calculate your maintenance calories and then run a caloric deficit with cardiovascular exercise

 

This.
Bottom line of bottom line is if you burn off more calories than you take in you lose weight.

 

As a health and physical educator here is what i would recommend

Diet:

Diet is the most important part of this program, consisting of about 2/3 of what needs to be done.

1. You must have a moderate caloric restriction, roughly 500-1000 kcals comsumed per day less than your normal amount that you need to maintain.

2. Ensure that no more than 30% of those are coming from fats, fats do not yield the same feeling of fullness as protein

Exercise:

Reading from your post you would probably have a below average aerobic activity level, i would personally start you at...

Intensity: 60-70% of your maximum HR = calculated (220-age)%
Duration: 15-20 minutes/day
Frequency: 3 times/week

as you become more more aerobically fit...
Intensity: 70-80% of max HR
Duration: 30 minutes/day
Frequency: 3-4 times/week

eventually working up to
Intensity: 80-95% of max HR
Duration: 30-60 minutes/day
Frequency: 5 or more times/week

Weight training!
weight training is very important as it does multiple things
1. Ensures that all weight lost when exercising is in the form of fat and not lean muscle
2. Yields a feeling of firmness ad tightness around the body
3. Muscle training burns more calories /day. 9 kcals/pound of weight/day vs. inactive muscle burning 6 kcals/pound of weight/day'

Other tips:
If you smoke, stop smoking!
No more than one alcoholic drink per day

hope this helps and let me know fi you need anything else!

 

Thanks for the responses. I ended up coming down with a really bad flu virus the morning after posting this thread but I'll read through everything properly and work out a routine when I feel better.

Will definitely look into running a calorie deficit through exercise though.

 

I've been following this guy on yt for a while now. I owe a lot of my fitness/lifestyle success because of him. You should definitely check out his content.

Here's his channel: https://www.youtube.com/user/gog9/videos

 

first off, you need to not be skipping breakfast, it's super important. Breakfast gives you the enery you need to just get through simple tasks, if you're gonna start hitting the gym, you'll defianely need to add breakfast.

 

Eat clean and work on your personal bodyweight exercises. Start with push ups until they become very easy and then move forward.