What is a good exercise/diet plan for my body type and goals?

Doing an effective whole body conditioning workout

can be done entirely at home without any fancy equipment. A couple of

dumbbells is all you will need. (Even if you don't have dumbbells

there is usually something lying around the house that is heavy enough

to substitute in for them).

Here is a list of 20 exercises you can do right in your own home for

a great whole body conditioning and fat loss workout.

Exercises:

Group 1:

Bodyweight Squats

Bulgarian Split Squats

Y-Squats

Prisoner Squat

Reverse Lunge

Step Ups

One Leg "Get Ups"

Group 2:

Push Ups

Push Up and Point

Mountain Climbers

Decline Push Ups

Push Ups/Stick Ups

Step Up and Press

Squat and Press

Group 3:

Plank

Side Plank

Curl and Press

One Arm Rows

Bird Dogs

One Leg Deadlifts

Pick one exercise from each group and do them all back to back for a

mini circuit of 3 exercises. Do each exercise for a timed interval of

10 seconds for a total of 30 seconds per mini circuit.

As you get better at them work up to doing each exercise for 20

seconds for a total of 60 seconds per mini circuit.

Take 30-60 seconds rest between mini circuits.

For beginners do a total of 3 mini circuits to start. Working up to 4

or 5 as you get better at them.

Once you're ready to move to the next level add a second mini circuit

by choose 3 different exercises (one from each grouping). Do your

second mini circuit with the same time of work to rest ratio as your

fist.

If you feel you are already at an advanced level you can add one or

two more mini circuits up to a total of 4 mini circuits. These 20

exercises are just an example of what is possible, there are dozens

more that would work in this mini circuit style, you can incorporate

any exercise that you like into these mini circuits. This style of

workout is a great complete whole body conditioning and fat loss

program you can do right at home in under 45 minutes.

I think its really good that you are trying to lose weight. 202 is an unhealthy weight. at your age the average weight is 120. So its not going to be easy. however, if u are dedicated, if you are willing to put in some effort i KNOW you will be proud of yourself once all the hard stuff is over. eat healthy, exercise atleast for 60 minutes each day. I would advise you start with the exercise 60 minutes a day thing first. Fixing your diet is a little more complicated. Once you feel used to exercising, focus on eating right. I am talking about no junk food. NO chips, soda, candy, fried chicken. anything fried is a no! YES for greens like spinach, lettuce, proteins like chicken (baked) red meats, beans... if u get hungry and u want something like candy, or chips try carrots, fruits.

Working a lot and trying to exercise is hard but honestly I don't like cellulite it's a turn off so I hope that this pushes you to do a little cardio a few times a week slowly little by little brah