PSYCHOLOGY
The first thing you should start with is goal setting. Unfortunately, it will not be possible to get in shape for the summer and then forget the way to the gym. You will have to sweat a lot and for a long time. If you're ready, move on to the next step.

SCREENING
The more serious your intentions, the deeper the preparation will be. So, you must explore your capabilities inside and out. To do this, you need to visit a doctor, pass general tests, as well as tests for hormones. It does not hurt to visit an endocrinologist and check your back with a surgeon.

PLAN
without a clear plan for training and nutrition at the first stage, you have no chance of success. And only a professional coach will help you with this. Do not try to make a program for yourself on your own - you do not prescribe treatment for an illness for yourself without the help of a doctor.

TRAINING
The preparatory stage should take you 1-2 months. Make a schedule so that your classes take place at least 3-4 times a week. There is no point in being zealous and practicing every day.

Arriving at the gym, you can start with a warm-up, consisting of a joint complex and a 5-10 minute warm-up on a track or ellipse.
During the main part of the lesson - strength training - at first it is important for you to pump not individual parts of the body, but all muscle groups at once. A competent training should be structured in such a way that initially the exercises are performed on large muscles, and only then on small ones.
For example, you can do exercises on the legs, then on the back, shoulders, then on the biceps and triceps. At the end or at the beginning, you can do exercises for the press.
One workout should take you no more than 45-60 minutes. You need to put about 7-8 exercises into it, 3 sets of 15 times each.

CARDIO
After strength training, do cardio. Start small - 5 minutes of brisk walking on an ellipse or treadmill in the first sessions will be enough. With each workout, increase the cardio time and after some time bring it up to an hour. Do not try to perform hourly cardio loads from the first visits to the gym. So your body will only train endurance, and not drive off accumulated fat.
Give up running - it is more traumatic and no effective than the same ellipsoid or stepper. Brisk walking is also a great substitute for running. Finish your workout with stretching after cardio. It should be smooth and slow and take up to 20 minutes in time. Only elastic muscles in the future will be able to transform your body.

NUTRITION
Nutrition is 80-90% success. Now it is important for you to remember that now your body is actively training, which means that it must receive the necessary supply of nutrients. It is important to consider the balance of proteins, fats and carbohydrates. Give preference to mono-component dishes.
Give up simple carbohydrates (sugar, flour, juices, fruits in large. Do not be afraid of fats, they are just quantities) - it is from them that the body gains extra pounds. Your allies in losing weight. But eat only healthy fats!!!

I WISH YOU SUCCESS AND FAITH IN YOURSELF