Help me with an exercise plan please

[Onafitnesskick]

Work 8.30 - 5.30 .In office tues and thu. Have gym close by. Wfh mon,wed,Fri. No gym near but some home equipment.

have a dog who likes long walks :-)

Only time can’t do other then when at work is sat morning. I’m autistic and struggle without lists. Can anyone please help me write a plan (times/ days) that will help me lose weight. Am v unfit as of now!

thanks

Bump please

Losing weight is about diet.

What kind and how much exercise are you looking to do?

Losing weight is about diet.

Massively complimented by regular exercise.

Exercise on its own will not help you lose weight.

It is all about the food.

Exercise will improve your mood, cardiovascular fitness, mobility, strength and potential keep cognitive decline at bay though!

So long dog walks - cardiovascular fitness (include some high intensity by going fast up hills or for short periods)

Strength work at home - squats, lunges and press ups (modified as necessary) will cover most muscles if done consistently.

Mobility - pilates/yoga/tai chi/stretching/physio exercises if particular issues - lots available on you tube

Exercise on its own will not help you lose weight.

It is all about the food.

It's about both. I dropped over 1000 calories this morning rowing 16km on the river which i am pretty sure will assist with my weight control along with my diet. Most people have not got a clue what actual exercise is. I see it down the gym all the time as people just bumble and mooch about between bits of equipment making a half arsed effort or sitting on the bike barely spinning the pedals as they scroll through their phones. That is not exercise.

Lots of walking will hugely increase your NEAT, so make sure you get out for those long dog walks every day!

I would probably do 2 gym workouts and 2 home workouts a week. Maybe do 3x full body weights sessions and 1x cardio session for overall fitness (or mix it up - it’s more important that you enjoy it)!

I’d also use an online calculator to work out your TDEE. It’ll tell you how many calories to eat for your age/size/activity level. You want to aim for a small deficit, maybe 200 calories. Don’t undereat too much if you’re training too.

If you’re quite new to weight training etc I would also recommend having a few personal training sessions to make sure you’re doing things correctly, with the correct form.

As others have said, most of weight loss is down to diet really, but exercise will help you to feel good and over time will really make a difference to your body composition - less fat, more muscle.

Can you do any exercise on your commute? Run/cycle or even walk? Couch to 5k is a great way to get into running, and is really accessible