[hac6812]

I'm 6'1" 230 lbs smoke, drink, and don't eat great. I need to get into shape. Any details about where to start. I can't really run very far as you might expect. Specifics would be great. Thanks!!

[epawls]

Ok... #1-Smoking-While there are some people who can run marathons with a pack a day habit, most people who smoke have some degree of lung/breathing handicap to those who do not smoke. Thus, doing activities like cardio or workout routines will be stifled by the fact that you smoke. Not to mention the overall health risks associated with smoking...

#2-Drinking-I am unsure what you are drinking, but most alcohol is laden with carbohydrates (AKA sugar) and calories. When you drink a 6 pack in one sitting, you are drinking a ton of calories and taking on carbohydrates that will be transformed into fat cells. Depending on how much you drink and to what degree is important to note though. For the occasional drinker, I wouldn't worry, but if there is any kind of drinking routine... weekends... sporting events... etc. You can assume that there are fat cells lingering about just from drinking.

#3-Eating-Of course, as with any weight loss plan, a diet is important. The term "diet" does not reflect eating healthy or counting calories. You could have a healthy "diet"... a poor "diet"... it is important to view "diet" as the type of foods you intake as a whole. You do not go on a "diet", people simply change their "diet". Sometimes they change from better to worse and vice versa.

Anyway, to formulate a comprehensive diet plan that would be best suited for you is best left for a nutritionist to figure out, but a few simple things can help dramatically. Drink water or seltzer. Limit your intake of soda (both "diet" and regular), alcoholic beverages, milk, juices.

Stay away from fast foods and fried foods. Skip the appetizer and dessert. Order salads when eating out. Grill/bake your foods.

Get a gym membership. Most gyms have trainers that will help you formulate a meal plan and a workout plan that is best suited for your needs. You must keep going back to the gym. It may be humbling to go to the gym if it has been a while since your last visit or it is your first time. Don't be dissuaded. If you feel yourself making excuses not to go to the gym, that is an instant red flag to stop what you are doing and go.

It sounds like you already know what you need to do to improve your fitness/wellness. You ask where to start.. stop drinking, smoking, eating poorly and go to the gym. Results are never immediate, but they will come if you stick to a routine...

Good luck. Hope this helps

[redhed35]

I would just like to add to the above post, it might be no harm to see the doctor before setting off on a massive life changing diet.

Because of your smoking/drinking ,bad diet etc,just to get the OK.

Well done on getting healthy.

[Fuchsia]

I think that you shouls start with walking. It is great exercise and it is easy to do. It is not tiring. Read my story here about walking: Walking around the park part 1
Walking around the park part 2
Walking around the park part 3