Fitness advice when on nofap

It will get better with time. (Assuming it's due to confidence issues from too much PMO.) If it's a medical condition or something than you need outside help too.

 

Excercise is always good friend, it will speed up the process of recovery. I wouldn't recommend going to the gym and lifting weights right away, I don't think going from horribly not fit to lifting heavy weights is a good idea, it's probably better to start with bodyweight excercises and move up to weights once your body adjusts to using strength again. Same for runs, just start taking big walks first, then move on to running. Maybe pick up something like Tai-ji or Yoga, it will be good for your posture and flexibility.
Good luck on your journey!

 

There's no way I can tell you when you start doing weight training, like I said in my previous post, start doing bodyweight excercises first, you can do those at home, pushups, pullups, squats, lunges, etc. Trust your body, if you feel strong enough to handle weights maybe buy some dumbells. Listen to your body carefully. If that suits you, go to the gym. Don't get shamed away from the gym, if you think people look down on your for being fat and weak for going to the gym (and I don't think they, it's probably in your head)they're assholes, and you know what's more satisfying then running away from mean people? Proving them wrong. If you get after it hard enough and they see your transformation their attitudes will change, not only that. You can be proud of yourself. And if you see someone in the gym that is in the position you're in right now, you help them out and make them feel welcome instead of belittling them, giving you a checkmate on any asshole who bothered you before.

If you want real, meaningful advice for your fitness life, go see a physiotherapist.

 

Try r/bodyweightfitness recomended routine. You can do most of it at home but if equipment is an issue you can pair the exercises that need equipment at the gym together and still do most of it at home