Fitness Workout Nutrition

Excellent, James. It's great that you are ready to start this journey. Let's break down the plan into sections to ensure we cover everything in detail. Exercise Plan Your main goal is weight loss and given that you're currently leading a sedentary lifestyle, it's essential to start slow and gradually increase the intensity of your workouts to avoid injury. Here's a simple plan to get you started: Cycling: Since you have a bike, this is a great way to get some low impact cardio in. Start by cycling at a comfortable pace for 15 minutes, three days a week. Gradually increase the duration by 5 minutes every two weeks until you can comfortably cycle for 30 minutes. Walking: On the days you're not cycling, go for a walk in the park. Start with a 15-minute walk, and like with cycling, gradually increase the duration until you can comfortably walk for 30 minutes. Bodyweight exercises: You can do these exercises at home with no equipment necessary. Start with: Squats: 2 sets of 10 repetitions Push-ups: 2 sets of 5 repetitions (you can start with knee push-ups if standard ones are too hard) Planks: Hold for 15 seconds, 2 times Remember to warm up before starting your workout and cool down afterward. The exercises above are relatively simple to perform but if you need guidance on how to do them properly to avoid injury, please let me know. Diet Plan For weight loss, it's important to create a calorie deficit. Given your current weight, a good starting point would be around 2000 calories per day. This will give you enough energy for your new exercise regimen while still helping you lose weight. As you're a fan of chicken, vegetables, and rice, and don't have much budget for food, here's a simple, nutritious, and affordable meal plan: Breakfast: Scrambled eggs (use a non-dairy milk alternative if needed) with vegetables like bell peppers and spinach. Lunch: Grilled chicken breast with a side of mixed vegetables and a serving of brown rice. Dinner: A simple stir fry with lean chicken, a variety of vegetables and served over rice. Remember to drink plenty of water and consider snacking on fruits and nuts to keep your energy up throughout the day. Motivation Finally, remember why you started this journey. There will be days when it's hard, and that's okay. Every step you take, no matter how small, is progress. Celebrate your victories, and don't be too hard on yourself if you have a bad day. Just keep going. You can do this! Please let me know if you have any questions or need any further clarification on your new plan.