https://youtube.com/@HybridCalisthenics?si=YYz1iLQyQjOn-ZEN

One of the best most wholesome fitness channels you’ll find.

You can’t outrun your diet.
In your case, you can’t out lift your diet.

You can lift weights 10 hours a day, but if you do not change your diet, it won’t really matter.

A diet is about 75-80% of being fit. I would recommend first reducing weight via a diet with general activities like walking, and then start intensive exercising.

I’d recommend ‘convict conditioning’ by Paul Wade. Free pdf / epub is easy enough to find with a quick search. The book does a better job of describing itself than i can, but basically it details 6 “power moves” (push up, squat, etc) and 10 steps within each move-set, 1 being the easiest/introductory exercise and 10 being the ‘mastery’ of the movement. I.e for push ups- step 1 is wall push ups and step 10 is one armed push ups.

I was overweight for a while. I was trying to find a program to get me back into shape. I came across the Shaun T videos. T25 and Max 30. I couldn’t do the normal program because of my knees and back but they have modified workouts for them. I lost a ton of weight and gained muscle. It was very tough and 5 days a week or workout but it’s only 30 minutes at most. To mirror what other people have already said, your diet is the biggest factor, that has to take priority as well. You can do it though!

Not sure what will work for you, but I lost 40lbs by riding my bike 12 hours per week, and cutting processed sugar from my diet.

Now I’ve moved on to hypertrophy lifting with Caroline Girvan 5 days per week, and riding bike 6-8 hours per week. I’ve gained 5 lbs back, but its muscle and is fine.

Also, oatmeal with a fruit (either blueberries, strawberries, banana, or raspberries) in it every morning for breakfast