Injuries in the left side of body and want to be fit

[drakedestroier]

Hello
I am new here, name is Tiago, a few years ago i had a car accident and i injured left leg and left arm.
I have platinum plates in femur, i have half of a prosthesis in the femur head and platinum plates in arm bones, i can move them almost perfectly but i have to use compensation in leg because it is a little shorter than the other (less 3.5cm).


i was fixed almost like the ones in the pictures.
I have around 90kg and i need to weight 70 so i nee to lose 20kg, i swim alone around 3 times a week to help me losing weight, its a slow process since i work in a desk all day ,but i also want to improve muscles in the arms and legs to help me support bone injuries so i thought about learning tai chi the problem is i don't find teachers around were i live and everyone says that it's hard to learn alone.

I want to know with health conditions what i can do to lose weight and archive strength and agility goals.
(wondering if i was clean enough with details and goals)
thanks in advance for the info

[Boss Man]

I think a good place to address the weight loss would be to assess your diet.

What foods do you eat and what times do you eat?

[drakedestroier]

I think a good place to address the weight loss would be to assess your diet.

What foods do you eat and what times do you eat?

i am asking here because i have doubts about what i can do to lose wight doing exercise.

i have a balanced diet, 5 meals a day (counting with the small meals between the normal meals), i eat fruits, vegetables, most of the times i eat rice, rarely eat potatoes or pasta. over the years i understood that i only lose weight with exercise.

Thatch why i asked what would you guys recommend to me with wealth conditions.

[Boss Man]

True, that exercise can play a big part, but diet can also be a key factor.

The diet seems okay, obviously if you're a little bit low on protein, add some Chicken, Ham, Turkey, Beef etc into some of your meals and limit your carbs to around 30-40g per meal and calories.

I'd aim for around 12-15 calories per lb of bodyweight at the moment.

As for the exercise, this is something I give to people quite a bit, which might work for you.

Because it's bodyweighted it should be okay for you. If you feel any discomfort or pain issues however with any of the movements, or need more understanding, ask whatever you need and try what I think is best to answer .

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Good Mornings, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Vertical Flyes, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

[drakedestroier]

thanks i will start with them.
i eat beef as well as fish and so on i have diet balanced and a slow metabolism ... :p
lets do workout

i was asking for tai chi because of the balance we also get... sigh...

[Boss Man]

Try Tai Chi and see how that works if you want to, but obviously if you have any motion issues or experience discomfort doing it, then stop or limit which movements you do.