Advice for 14 y/o?

First of all, well done for stepping up and doing something about it now. The longer someone is overweight, the harder it will be to get rid of the weight.

How many days a week do you want to lift?

 

Dude, that fucking sucks, and it seriously limits what you can do. I'm talking BIG TIME limit whats you can do... The problem is, without heavy shit, you're stuck with bodyweight exercises. Being overweight actually will help you moving heavier weights and -- thus -- build muscle. But being overweight adds significant difficulty for bodyweight exercises.

Do you think you'd be able to get your hands on rocks or tires? These are things someone can get for free by asking an auto shop or nab off of some unused land. If you can get your hands on those I can recommend some good shit.

If you can't get any stones or tires.... Maybe you should just try to find an indoor rock climbing gym and get into that as a hobby. It will absolutely be difficult at first, but once you start building your back, and losing some weight thing will get easier. And then, when you're old enough, you can get into the gym and start developing the body good.


No wonder the west is so fucking fat... We don't let our teens into gyms.

 

Experiment. Find something you like and stick with it. Just get your body moving

Mateo

 

I think it’s great that you are starting to eat better and work out. I was curious about your self-assessment as overweight, though. I would think that 86kg is fairly healthy for 6’1”-6’2”? At least, at the upper end of “normal” weight. But I could be wrong, and maybe your body type matters.

I’ve gotten a lot of mileage at home out of pushups, planks, sit-ups, crunches, leg lifts, a chin-up bar in the door frame. You can buy a couple of dumbbells too. Plus you could add burpees, jumping jacks, jogging, an elliptical if you have access to one. It help to have a real exercise mat to do these on. This is from a guy who never really spent time in the gym but just wanted to get in shape for once! Good luck and enjoy the process.

 

Bro, you are actually killing it rn. Eating less (and better) food is way more important than working out if you want to lose weight. And if you really want to pack up some muscle I suggest to ask your parents a gym membership, otherwise stick to air squats, push-ups and pull-ups at home to gain some strength.

 

You should focus on at least one push, one pull and one leg exercise. You already can do air squats for your legs which is fine. For a push exercise, you can try push-ups on your knees, which is a lot easier than a normal push-up. And for a pull exercise, I suggest to pick a bag, put some books in it and do a row movement. Be creative! Furthermore, you should workout your abs twice a week. Crunches, Planking and side planks will do the job.
You can always search on youtube for no equipment push or pull exercises.

Good luck bro!