I am severely obese - 180cm and 108Kgs for a 21 year old male - approximately 25Kgs above my 'safe' level. Adverse affects are increased tiredness, mood swings, trouble breathing when performing basic tasks and the like.
What I am seeking is a method wherein I can reduce my weight and maintain it with several factors such as:
- Short, inconsistent time-frames for "free time";
- Low income, resulting in restricted budget, and supplements;
Obviously diet it key here - I plan on trying to adhere to:
- Simple "Fat Reducing" shake in the morning (several suppliments such as iron, calcium etc);
- Standard lunch (around 10:00am - 12:00pm depending on work) consisting of 2 cans of Tuna and rice crackers, plus an "energy boost" drink;
- Dinner will consist of a range of meals pertaining to my budget - usually pasta, chicken and some other miscellaneous items.
The workout scenario is a little askew due to work and life time restrictions. Traditionally I'll go 1 to 3 times for a 4560 minute gym workout. The workout will consist of:
- 5 minute bike ride, traditionally ending at 2KM+
- 5 minute/1K rowing machine;
- 5 minute bike ride (for a different part of the leg)
Then, I'll work on some machine weights:
- 3x 10 sets of 84KG lateral
- 3x 10 sets of 57-64KG "pulls" (sorry, I don't know the names of the machines; horizontal and vertical weights)
- 3x set of 100KG leg press
- 3x 100KG back press (I do not know the name)
Then there will be re-visits, or new machines depending on the night and how I feel.
The biggest drawbacks:
- My inability thus far to stick to a plan;
- My time restraints with work and personal life;
- My habit of snacking and drinking
Furthermore, it's seemingly the point that I am undergoing some test for Iron deficiency, sleep apnea and/or thyroid issues.
So with all that said and done, can I please get some pointers on:
- Sleep routines that should be abide by;
- Best exercises hinging off short-time frames;
- Best practice diet rules and types of diets and, whilst I know personal opinion;
- Best methods to enforce/support the desire to change - motivation books, apps, quotes you name it.
Not sure if off-topic here, just really want to try and get it underway.