I honestly think that you should start with bodyweight moves like squats, push ups, pull ups, calf raises, sit ups, and crunches while reassessing your diet. You should be able to handle your body in a few movements before you add resistance. Look up plyo moves such as jump squats, burpees, etc for added intensity and variety. You can build a very strong base off of the variations of bodyweight movements.
HOVkid, I honestly don't see a point in lifting weights just yet. You should be able to handle yourbody pretty well before you consider adding resistance to it. Bodyweight squats, push ups, pull ups, chin ups, sit ups, calf raises, crunches, etc. willdefinitely help.
Audi, I don't see why you'd put a beginner on a split, especially when they're not really trying to 'bodybuild' per se. I think thatit'd be better to build a stronger base, no? Just curious to see your reasoning, no attack.
But, like Audi said, diet is crucial. Just focus on eating clean foods. I like what Lou Schuler said, If you can't picture 3 stages or less of a food'sprocessing, don't eat it.
Here's a list of clean foods that you can and should eat:
Fruits: Apples, Berries, Grapefruit, Kiwi, Lemon, Lime, Mango, Melon, Nectarine, Orange, Papaya, Peach, Pear, Plum, Pomegranate
Grains and Psuedograins: Amaranth, Quinoa, Buckwheat, Brown Rice, Wild Rice, Barley
Seeds: Pumpkin, Hemp, Sunflower, Flax, Sesame
Nuts: Almonds, Cashews, Pecans, Hazelnuts, Walnuts
Oils: Hemp, Flax, Pumpkinseed, Extra Virgin Olive
Legumes: Any Lentil, Pea, or Bean
Vegetables: Asparagus, Avocado, Beets, Bell Peppers, Collard Greens, Carrots, Celery, Cucumbers, Green Beans, Green Peas, Onions, Romaine Lettuce, Squash,Swiss Chard, Tomato, Yams, Zucchini
Superfoods: Chlorella, Spirulina
Condiments: Apple Cider Vinegar, Balsamic Vinegar, Garlic, Ginger, Nutritional Yeast, Stevia
