need advice on exercise and toning badly!

moving on

im trying to lose weight and tone up badly but i dont know how to go about doing it. Im 17 and im sick of being the overweight one out of my friends. My self confidence is shot and i find that i dont want to go out anymore because of it. I used to do a lot of horseriding regularly but i had to stop that and everything just went downhill from there. I gained a lot of weight but mostly on my stomach on back. I live quite far away from the nearest gym and often there is no one to bring me. Is there anything i can do that will make a difference?any particular exercises? I also find it hard to run for long periods as i damaged my shoulder when i was younger. Any help is really appreciated.

TheSegal

Hi there and welcome to the fitness forum. The first thing i'll recommend you do is check out the nutrition stickies on the forum, lots of very useful information on there that will make a big difference if you use it. You could also post up a typical days diet, include everything regardless of what how insignificant you think it is, this is a very important step as the more experienced members of the forum will be able to tell you whats wrong with your diet and the best changes for you to make.

Regarding your shoulder injury, no one here will be able to give you good training advice unless you get a clearance from your GP first regarding the injury. No point someone here giving you advice on specific exercises that could damage your shoulder more in the long run!

Transform

moving on wrote: »

im trying to lose weight and tone up badly but i dont know how to go about doing it. Im 17 and im sick of being the overweight one out of my friends. My self confidence is shot and i find that i dont want to go out anymore because of it. I used to do a lot of horseriding regularly but i had to stop that and everything just went downhill from there. I gained a lot of weight but mostly on my stomach on back. I live quite far away from the nearest gym and often there is no one to bring me. Is there anything i can do that will make a difference?any particular exercises? I also find it hard to run for long periods as i damaged my shoulder when i was younger. Any help is really appreciated.

post up your diet asap and take it from there

moving on

hi well my diet usually varies from day to day but i do admit that i tend to snack unnessesarily a lot

breakfast:
two slices of toast
lunch:
toasted sandwiches with cheese and ham (two slices of bread done under the grill)
dinner:
homemade chips,1 egg, 1 sausage and a slice up bread with ketchup.

snacks(and now this is the problematic part)
i do snack a lot on things during the day usually when i came home from school and maybe again after dinner which i know is something i have to change. i just dont even notice im doing it you know?
today i think i had one yoghurt and a handful of jellies.normally i would have a lot more than that though

bp1989

First problem is see there is carbs. All you meals are carb-based, which is probably why you're carrying extra weight. I also see no fruit and veg, no healthy fats and little protein.

Transform

moving on wrote: »

hi well my diet usually varies from day to day but i do admit that i tend to snack unnessesarily a lot

breakfast:
two slices of toast
lunch:
toasted sandwiches with cheese and ham (two slices of bread done under the grill)
dinner:
homemade chips,1 egg, 1 sausage and a slice up bread with ketchup.

snacks(and now this is the problematic part)
i do snack a lot on things during the day usually when i came home from school and maybe again after dinner which i know is something i have to change. i just dont even notice im doing it you know?
today i think i had one yoghurt and a handful of jellies.normally i would have a lot more than that though

did is a complete mess (like most 17 yr olds) so clean that up asap and start doing some weights at home i.e. press ups, squats, lunges, chin ups etc

Colm_OReilly

What Dominic said.

Get protein in at every meal, cut out the starchy carbs (bread, chips, etc) and add veg instead.

Start moving - www.simplefit.org has some at home workouts to start you off.

xgtdec

Hi There

Last year i was in a similar situation and like yourself my diet was a mess...fortunately your 17 damn it i wish i was again , so you got loads a time to make great changes for the future...i guess if i give ya what i used to eat for comparison it might help you out on where you need to go,

old diet
Breakfast: None
Midmorning, fry up and a muffin with coffee
Lunch: abrakebabra\burger king..prepacked sandwich, dairy milks\dime bars, lots of crisps
Afternoon, more chocolate
Dinner at about 8pm, a take away may be 3-4 days a week

as you can see i was a mess and like you wanted to change, that was about a year ago and the first this i did was start having breakfast, no matter where i was reading breakfast always came up as a meal that was not to be missed to get weight off and get your metabolism firing....maybe take that as a starting point..get up and get a good healthy breakfast into ya, i normally have 1 weetabix with mixed seeds and banana and apple\mixed berries if i can get them and a protein shake made with skimmed milk, i have that at 6.30am and its now 09.42 and im not really that hungry but i know i gotta eat soon to keep the fires burning....try sorting breakfast and we'll go from there how does that sound?

moving on

hi everyone thanks so much, i really appreciate all your comments.

so do i cut out carbs completely?eg no chips bread pasta etc?
i eat toast for breakfast in the morning so if i also substituted that for cereal or fruit etc?

also i usually have a snack when i come in after school at 4 00 as i need something to keep me going before dinner at 6 30 as im usually absolutely starving after school and i need the energy to do my homework. I usually eat what evers in the house but mainly a toasted sandwich with cheese nd ham. But this obviously has to stop so i was thinking maybe a fruit salad?

xgtdec

I would try keep the carbs to breakfast and lunch and i myself try to steer clear of bread, i count weetabix as a carb and possibly a salad on wrap for lunch with turkey/tuna/salmon, sounds plain but its really good and theres load of recipies to be had to jazz it up a bit, as for snacks, get yourself some rice cakes non salted and some peanut butter, some nice organic one, throw some apple slices on and presto a snack that will see you through to dinner....just try it out for a week ...you wont be half as hungry as you think you would be

moving on

xgtdec wrote: »

I would try keep the carbs to breakfast and lunch and i myself try to steer clear of bread, i count weetabix as a carb and possibly a salad on wrap for lunch with turkey/tuna/salmon, sounds plain but its really good and theres load of recipies to be had to jazz it up a bit, as for snacks, get yourself some rice cakes non salted and some peanut butter, some nice organic one, throw some apple slices on and presto a snack that will see you through to dinner....just try it out for a week ...you wont be half as hungry as you think you would be

thanks so much im definitely going to try that

moving on

we have a gym in our school which i can use at lunchtimes. It has treadmills rowing machines, steppers, exercise bikes, and loads of weight machines. It also has exercise mats and small weights etc.
Has anyone any ideas of which machines i should be using and for how long and what intensity?