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Move everyday
Try to bike/walk to work at least three times a week (Idk if you live near chipotle).
Try and walk to grocery stores or to do whatever errands you have.
Every hour try to do ten pushups. (this numbers are going get higher and I'm going add more and different exercises as you get fitter.)
If there's a situation were you can stand instead of sit try too
Cut out soda or move to zero cal sodas
Cut out achohol or move to hard liquor like vodka
Try to practice mindful eating so be careful about eating when you watching movies and stuff like that
Bike as many places as possible I can't stress how good biking as many places as you can is.
When you come with me too the gym I'm going to walk you through all of the exercises and make sure your forms great.
WARNING FOCUS ON YOUR FORM DONT WORRY ABOUT LIFTING A LOT OF WEIGHT (that will come later)
Monday
Push day
Barbell bench press 3x12
Incline bench press 3x12
Dumbbell bench press 3x12
Shoulder press 4x10
Lateral raise 4x15
Finish with twenty minutes of cardio on low impact machine
Tuesday
Pull day
Deadlift 4x5
Barbell row 3x10
Chin ups/pull-ups (assisted) 3xARAP
One-armed dumbbell row 3x10
Finish with ten minutes of rowing
Friday
Leg day
Barbell back squat 4x6
Barbell front squat 3x4
Leg press 3x6
Quad extensions 4x15
Hamstring curls 4x15
Standing calf raises 3x10
Finish with 20 minutes of low impact cardio
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