Hi all..

Hey everyone, I wonder if you can help me? My Names Kev, im 28 and looking for a bit of advice please. To start ill give you some facts and figures about myself. Im 5'9 i weigh 154lbs which and im small framed. My diet isnt brilliant i eat the right meals but tend to snack alot on crispy bits. i also drink too much, to top it all off over a struggle with depression for the last 3 years ive become almost inactive. 

All of this has led to weight gain in the wrong places, where as i still look small ive developed a typical beer belly and moobs... a far cry from my old self. Ive combed the internet including you tube, and mens help for advice, on ways to not only get back into shape but ways to become disciplined and motivated. 

During and after working out, an example of this is i will do quick sit ups, leg raises, cross crunches, arm curls dumbbell flys, all done until failure and repeated 3 times. Then i'll walk up and down the stairs for 15 mins. Ive been doing this a week or so and during and after the work out i feel like death! I shake, i feel sick, my asthma kicks in, and i become disheartened very quickly and give up. Then spend the next hour or two feeling weak and shakey. 

My diet is oats for breakfast with semi skimmed milk, then usually beans on toast or a ham salad sandwich on brown bread, then at night ill george forum either chicken, or steak ( i dont eat pork or lamb ) and have that with salad or veggies, maybe new potatos. I'll drink 3-4 cups of tea a day with two sugars, which im trying to reduce my sugar. and drink 2 small glasses of coke. Im now drinking water or squash instead. Im also trying to cut out snacking and ive stopped drinking altogether. 

I think my calorie intake should be enough to stop making me feel so ill and exhausted without really doing that much? I know ive only been doing this a week but im not loosing weight not even a pound ... if anything i feel like ive put more on! that might be in my head though. without going on to much more... what am i doing wrong? and what can i do to stop myself getting disheartened so fast and giving up then stuffing my face in a beer and packed of pringles to make myself feel better.... im getting so fed up of this circle and just getting more and more out of shape to the point i wont go out or i'll wear two or 3 t shirts to try and mask my moobs and belly, even if its roasting hot.. but i want the old me back, and not to start looking like a pot belly troll like i feel now. the impact its having on my life is staggering. 

one last thing im not a gym lover i feel uncomfy and always look an idiot plus i cant really afford the expensive fees, same for road running, im conscious of how i look. 

Any advice or help is greatly received or even a kick up the backside. Thank you all for your time, and i look forward to getting to know you and sharing my journey with you all. 

Kev :)

Hi Kev,

Losing weight is mostly diet.  You have to get that in check first.  When you go grocery shopping look for foods on this list that you like, and foods that you haven't tried before.  Once you have a base of healthy foods to work with, it will get a lot easier.

It's a good idea to acquire a way of measuring food.  I got a cheapo food scale of the internet.  Before I measuring my food, I had no idea how large a serving was and I would usually underestimate how much I ate.  If you measure for a couple of days, you will be able to figure out exactly how much you eat and work from there.

Get off your behind.  Start where you feel comfortable.  I started walking around the block every day.  As you lose weight, you will be better able to do more intense exercise and more comfortable being around people.  Throw on a pair of headphones and enjoy the outdoors.  

If you have access to a barbell, then I would strongly suggest you use it.  Barbell training will get you strong, teach your muscles how to work as a unit and will help you retain your muscle mass as you lose fat.  

A good program to do is this

Thanks for taking the time to reply. i'll take a look 

Kev,

Don't go crazy with your exercise routine or diet.  Find things you like to do/eat.This is a life time commitment.  If you don't like what you are doing, you will quit.  You can start small and work your way up to more time as the activity gets easier. Both weight loss ang getting in to shape take time.  Don't ex[ect it to happen overnight  (or in a week).  Slow and steady wins the race.  Good luck, stay motivated.