File :-(, x, )
Anonymous
Hey /fit/

I'm pretty unhealthy, I'm 5'11" 270lbs
I smoke, I don't eat a consistent diet (I sometimes only eat once a day) but when I do eat I eat a fuckton of food
I eat a lot of fast food and I drink a lot of soda
I don't excercise
I have low confidence

How do I fix this shit, guys?
>> Anonymous
use common sense
>> Anonymous
>>316691
Okay so
-stop smoking
-eat a consistent diet
-stop eating fast food
-stop drinking soda
-start exercising (what? just start going for walks every day?)
-i have no idea for the confidence one

I really want to lose about 50 lbs
>> Wheat Thin !wqeQ6aYGs.
>>316697
You're slightly heavier than me, and slightly taller. So we're probably about the same. Start eating a little less each day. Try to leave maybe a fourth of your food on the plate, and save it for later. Start drinking just water, and drink a really good amount each day. Go out and walk 6 minutes, run 1, walk 6, run 1, for a half hour. Do this 3 times for one week. The next week, do 5 minutes walking, 2 minutes running for a half hour. The next week change it to 4 minutes/3 minutes. Keep going until you can do a half hour of running straight.

Also, get damn good running shoes.

And you'll get confidence as time goes on, don't worry so much about that. The more you worry, the worse it gets.
>> Anonymous
>>316697

You'll get confidence once you lose weight.

You can start adapting your joints by doing pushups, pull ups, body weight squats and the like.

Then you can go start doing weighted exercises.
>> Anonymous
>>316702
Like I said I don't exercise, I can't even do half a pull-up because my arms albeit large are not strong enough to pull up my weight, they feel like they are going to break

What is a good amount of time to do strength training and how many times per week?
>> Wheat Thin !wqeQ6aYGs.
>>316713
Time of the day doesn't matter. Just get it out of the way in the morning. Buy 2 25lbs dumbbells. Do 3 sets of 10, overhead presses. 2 days a week. Do this on days in between running. Have 2 days off a week for the first month, then start doing weights 3 days a week.
>> Anonymous
If you're one of the bigger overweight guys (around 200+, tall guys around 250+) or just generally new to exercise, you should start with a low-impact cardio activity such as cycling or using the elliptical. The weight of your body causes added stress to the joints, so you shouldn't start jogging until your regular exercise causes your body to reinforce itself (takes just a few months normally). Exercise and weightlifting naturally prevent injury by strengthening most aspects of the body, especially the joints.

For your cardio program, you should aim for at least 20-30 minutes of continuous exercise within the first two months. Take yourself seriously in making progress: settling for less will get you less. One of the keys to getting much stronger, increasing stamina, and jumpstarting your metabolism is using interval training. Wiki "HIIT" to learn more about it. Generally, you want to alternate periods of high intensity with periods of low intensity.
>> Anonymous
Don't smoke, eat a consistent diet (don't eat once a day)
Don't eat a lot of fast food and don't drink lot of soda
Exercise
Get confidence

See wasn't too bad
>> Anonymous
>>316765
>>Don't smoke, eat a consistent diet (don't eat once a >>day)
>>Don't eat ANY fast food and don't drink soda
>>Exercise

FIXED
Get confidence