ZachAcid

I'm not sure where you live, or how safe it is around there, but I would suggest an expanding circle endurance run to get yourself up there and in shape.  When I started working the Assassin's path (long before I found this site), I could only run .5 miles, but I ran it, and ran it as fast as I could even if it left that copper taste in my mouth and fire was spewing from my lungs.  That turned into a mile, which turned into 2 which turned into 4.75 miles which turned into 4.75 miles in 28 Minutes.  If possible I'd find some kind of tracker that counts your distance/time, and if you can get into a set route just keep at it.  I know it's embarrassing to get out there and go running, but you'll be surprised how many people genuinely will support you (though I never had to worry about catcallers, rofl.)

From there I'd start getting into the more explosive, H.I.I.T. workouts, you'll be amazed how much fat you can cut just running and eating right (keep up the strength training though it'll produce more enduring gains throughout the day.)

Whenever I question my self-control discipline I like to read the first chapter of The Art of War by Sun Tzu; it is filled with amazing wisdom and strong encouraging statements that macromanage your micromanagable faculties.

My Favorite Excerpt:

Sun Tzu said: The art of war is of vital importance to the State.

It is a matter of life and death, a road either to safety or to ruin.  Hence it is a subject of inquiry which can on no account be neglected.

The art of war, then, is governed by five constant factors, to be taken into account in one's deliberations, when seeking to determine the conditions obtaining in the field.

These are: The Moral Law; Heaven; Earth; The Commander; Method and Discipline

My personal translation of these faculties are

The Moral Law: What am I obliged to do for myself to stay healthy?

Heaven:  Weather conditions; Job constraints

Earth: Distances, Heights, Obstacles, Terrain

Commander: Self (Sun Tzu said this perfectly, "The Commander stands for the virtues of wisdom, sincerity, benevolence, courage and strictness.")

Method and Discipline: Troubleshooting Problems, Problem Solving, Planning, Execution, Results

Hope this helps somebody else!

I found that the biggest and most important part of 'eating cleanly' was knowing how to recognize when I was full, and when I was eating because I was bored, or worse eating because I was happy.  I, personally, would suggest keep visual track of all the foods your eating, when your eating them, and why. I used to be 289 lbs and a size 42, now I'm 200-215 size 36 and I'm just beginning my training to learn parkour, seven years later. However, I yo-yoed a lot with dieting because I never really thought about what I was eating and why I was eating it.  

I'm sure this list could be potentially embarrassing for you, however if you do it in a private environment, like your room (white board maybe), bathroom mirror, where people could still potentially see it, think of how motivated you'll feel when it's all good.  But you don't need to start there, try just keeping a notebook with you and writing down what you ate (not the portions, just the food), then add the times, and so forth.  Before you know it you'll be six months into your diet and in such a good rhythm about eating, I dare you to try those "good" foods again.  It'll blow your mind.

Lol, I'm mostly focusing on the strength/endurance portion for now, I can precision jump a two and a half foot block.  I guess I should be more clear then just ramble, currently I've allowed myself to get just about out of shape (none of the above workouts are completable, they're intended to be impossible; for now) Once I get to the level that this is a regular workout, I have this really nice long wall nearby that increases it's incline at like a constant 5^o angle, so as it extends it gets taller, after the subsequent six week challenge, I'm going to include all the quadrupedal/jumping exercises into my routine.

Well today proved that I'm still trying to work up to my routine so I didn't quite "get the lead out" as it were, however I did get on it, in an effort to improve my fitness:
 

2 x .25 mile sprints (w/ 15 Push-ups at the top (only did one set))

2 x 15 Squats

.25 jog/cooldown

3:00 Stretching

Just so everyone who reads this is aware (if you can't tell by my workout) I'm in decent shape as is (not incredibly ripped or anything like that) but I have stayed in shape.  To the point, I want to participate in Parkour with every fiber of my being but have been given limits based on poor starting eating habits, to incorrectly developed muscle.  I'm pretty sure I'm getting the hang of this H.I.I.T. stuff, but I'm hoping a few pros, or some wise travelers could give me some tips to really spice up my workouts and make them equally more effective.

So getting back into a steady workout routine I think I've got a legit formula for breaking my body down and building it back up:

Monday/Wednesday/Friday:

2 x 4 .25 mi Uphill Sprints 

15 Push-ups at the Top of Each Hill (:30 break at top of the hill, jog back down next rep; end of set break 2:00)

3 x 25 Squats (:45 Break)

3 x 10 Single Legged High Stairs (Pistol Squat Training)

.25 mi jog

2 x 5 Wide Grip Pull-ups

2 x 5 Chin-ups

3:00 Stretching

Tuesday/Thursday:

2 x 6 50 Yard Sprints (:30 Break)

1 x 1 50 Yard Ladder Sprint (Rungs every 5 Yards) (1:30 Break)

Max to Failure Pull-up Pyramid (:30 Break)

25 to Failure Push-up Pyramid (:30 Break)

2 x 5 Burpees (:30 Break)

2 x 10 Mountain Climbers (:30 Break)

Max to Failure Dips Pyramid

1:30 jog/cooldown

3:00 Stretching

Saturday/Sunday

2 x 10 Box Jumps (Measurement will be added)

2 x 10 Precision Long Jumps (Measurement will be added)

2.1 mi Run (x 2 if possible)

1:30 jog/cooldown

3:00 Stretching

General

:30 :20 :15 :10 Frogstand Pyramid

+000 Exp Ramen Breakfast

+50 Exp In-n-Out Bunless Burger No Sauces

+25 Exp Subway Sandwich (No dairy on it but -75 for the bread.)

-100 Exp For Beer Drinking

+50 Exp For .25 mile uphill sprint

+15 Exp For 15 Push-ups

+50 Exp For .25 mile uphill sprint

+25 Exp For 2 x 15 Squats

+25 Exp For .25 jog/cooldown + stretch

Overall Battle Log Exp: 1,170/2,000 Battle Log Level: 2

The reason Synyster suggested the burnout method, isn't necessarily for max reps (as you saw by my work out I couldn't even hit 5 which is my max atm with pull-ups) rather H.I.I.T.   So by burning out the muscles required to perform a pull-up I'm quadrupling the amount of exercise I'm performing taking very short breathers in between sets.  This method of pull-up is more desired for Parkour/Freerunning because of the high amount of upper/core/lower endurance and explosiveness you need to perform.  Thank you for the tip though, I look forward to watching your progress as well. Skywalker.... (dooomy music)

Gah I hate being poor ate Top Ramen for breakfast (Hopefully someone comes through today)

DING!

Just remember when you're lifting for size you want max weight/low repetition sets.  Plus you're probably going to lose some fat off your thighs in the beginning, which is going to translate in inches, I'd recommend giving the Paleo diet an entire month with your workout routine, and see if it doesn't have results.  Anyways anyone who's read some literature on diet and muscle building knows that protein (especially in fish) produces the best results, carbs just give you energy. 

So this is how workout actually went:

{2 x 5 50 Yard Sprints

1 x 1 50 Yard Ladder Sprint (Rungs every 10 Yards)}

{4.5 Pull-ups

2.5 Pull-ups

1.5 Pull-ups

1 Pull-up

1 Pull-up

Failure}

{25 Push-ups

19 Push-ups

11 Push-ups}

{3 x 15 Squats}

{3:00 of Stretching}

Need to get a stopwatch soon so I can start timing my sprints to see if I'm getting faster (I'm not expecting results yet, I just know that timers really help.)

Word I have a good circuit planned to work that ass tonight (admittedly I've stayed good on the diet)!

3 x 5 50 Yard Sprints (:45 break)

Max to Failure Pull-ups (:25 break between sets)

3 x 25 Push-ups (:25 break)

2.1 miles Run w/ 1/4 miles 35^o hillclimb sprint

3 x 15 Squats

3:00 Cooldown

Will update after workout.

-200 Exp for late night snack

+000 Exp for breakfast (ate as close to Paleo as possible, but still potatoes.)

+50 Exp for lunch (It was Jack n the Box but it was nobun/nocheese/nosauce)

+50 Exp for reattaching Shocks (Heavy lifting/Repetitions Cranking Wrenches)

XP DUMPING!!!!!!!!!!! (Good Workout in Today!)

+50 Exp for 5 50 Yard Sprints

+50 Exp for 5 50 Yard Sprints

+50 Exp for 50 Yard Ladder Sprint

+40 Exp for 4 (COMPLETE) Pull-ups

+20 Exp for 2 (COMPLETE) Pull-ups

+10 Exp for 1 (COMPLETE) Pull-up

+10 Exp for 1 (COMPLETE) Pull-up

+5 Exp for failure pull-up attempts

+25 Exp for 25 Push-ups (Good Form)

+19 Exp for 19 Push-ups (Good Form)

+11 Exp for 11 Push-ups (Good Form)

+50 Exp for 3 sets of 15 Squats (Gonna Have to Up those for Friday)

+70 Exp for only smoking 3 cigarettes (compared to the normal 10 a day)

Overall Battle Log Exp: 1,030/2,000 Battle Log Level: 2

So today was pretty much a total failure (minus that I haven't smoked a cigarette all day) my diet didn't go so well (had to eat Ramen for dinner no second/third choice) and I felt like crap all day and slept all afternoon until 6....  Well Tomorrow time to get back out there and at it.

So Day One without cigarettes has been good, albeit it a crappy one (I've been stuck sleeping all day to feel better.) Here's my Exp log:

-200 Exp for Midnight Snack

+100 Exp for Paleo Breakfast (no pictures today wasn't feeling good)

+50 Exp Going whole night without cigarettes

+100 Exp Going whole day without cigarettes

-50  Exp for Top Ramen (Only half exp reduction due to only food in house.)

+10 Exp for Sancking on an Apple

Daily Journal Exp: 720/1,000 Exp Journal Level 1

Rest day today, pushed cars at max pace 5 times over 10 yards.

Pure Paleo diet.

;-)

Fsure! And a tip about the asthma, if you can find a place to swim, try swimming laps while holding your breath, and get to the point where you can swim for a good 1:15 without breathing, this will take a LOT of time.  Another way I'd suggest training this as well, try (whenever you get the chance in a safe place so you don't hurt yourself) is try holding your breath for as long as you can until you get to about 2:30 or 3:00, this really should help you with your asthma.  This is what I did as a competitive swimmer growing up, just to be a better swimmer, and today I haven't had an asthma attack in 14 years.

As it stands Yesterday I completed these tasks:

5 Consecutive Sprints

Ran 2.1 Miles without stopping (with 1/4 Mile Uphill Sprint)

32 Push Ups

and 5 Sets of 5 Pull-ups (throughout the day)

-100 Exp For Midnight Snacking On Poor Choice Foods

+100 Exp For Paleo Breakfast

Recipe: 1/4lb Beef; 2 slices of tomato quartered; 2 heads of broccoli heads (tear all flourets torn off; 8 small slices of carrots halved; 1 slice of onion minced; black pepper and cayenne pepper to taste.

I need to fill up on more protein; and I need to make sure I don't eat any gross food I really think the Paleo diet is the way to go, the food tastes great and there's no limits on when to eat I really like that, I just need to stick my hand in the lettuce bag not the tortilla bag. 

+50 Exp for Lunch Snack (1 oz of Oscar Meyer (bad I know but it's all I got) Turkey)

-20 Exp for Spending 1/5 of Money Saved

+100 Exp For Paleo Dinner

(Recipe: 1/4lb Chorizo, 1/2 of a 9" Carrot Sliced, 2 heads of broccoli sliced flourets and thinly sliced stems, 2 slices of Onion chopped, 1 slice of tomato diced, and 1 handful of romaine lettuce.)

BEGIN BOSS BATTLE ONE: FIRST NIGHT WITHOUT CIGARETTES!

End of Day Exp: 720/1,000 Journal Level 1

I agree with Loren it's going to take steadfast adherence to what you eat, and drink (I was in the Navy try getting up to 12 liters of water a day, seriously you'll urinate a lot but it'll be good to stay hydrated.)  Workout Snacks try just chopping up an Apple, or eat an orange, something that tastes really good and has natural complex sugars that are easier to digest.  And one of my favorite breakfasts is Apple/Banana/Yogurt/Granola  Amazing!!!!!

+25 Exp For lifting 55 Gallon Drum 25 yards

+50 Exp For set of 5 Pull-ups

+10 Exp For Driving Manual (12th Time)

-10 Exp For Stalling

+70 Exp For Arizona (Not Beer)

-200 Exp For Eating Two Slices of Pizza

+25 Exp For Saving 25$

+50 Exp For 5 x 50 Yard Sprints

+100 (+25) Exp For Running 2.1 Miles (Bonus For Sprinting Uphill)

Total Exp = 490/1,000 Journal Level 1

+100 Exp for Eating Paleo Breakfast

+50 Exp for set of 5 Pull-ups

+50 Exp for set of 5 Pull-ups

+50 Exp for set of 5 Pull-ups

+100 Exp for Finishing the Priming on this Bug Fender (Seriously it's harder than you think.)