I need some help reaching my fitness goal (teen; male)?

At your height and weighing only 51 kg you are seriously underweight. I can understand you not wanting to workout in a gym. Guys 17 years old normally need size medium at least.

Many take a large. That can vary greatly depending on your genetics and lifestyle. If you want to gain healthy weight you first have to start with good nutrition.

In your case this means 3 decent nutritious meals a day and cut back on the junk food. Based on your height, weight, age and activity level your metabolic rate is not very high. As for foods: In general stay away from foods and drinks that contain a lot of fat and sugar.

Increase your intake of fiber from cereals, veggies and fruits and lean meats such as white meat chicken or turkey, or fish> I know you don't care for milk but In your case it would benefit you greatly. Maybe chocolate whole milk or 2% fat milk. It contains protein and some fat which in your case may help you gain some weight.

As for exercise you have to start slow using conditioning exercises such as jogging, running or the like for a couple of weeks. Do this on a daily basis. Then start with weights or resistance type exercises.

Start with large muscle groups not specific muscles, that may come later if you wish. This means squats, clean and jerk with barbells. You lift the weight off the floor to your shoulders and then press it overhead.

Bench press and deadlifts. Start out easy with all these exercises using weights that you know you can handle easily. That will help to reduce excessive soreness the following day.

Use good form for all the exercises. To begin with do three sets of each exercise. On the first set experiment to find a weight with which you can do only 10 reps.

Second set increase the weight that will limit you to 7 or 8 reps max. Third set again more weight so that you can do only 3 or 4 reps. Take special precautions with your back. You are tall, so leverage when you lift weights will work against you.

It is a fact that all men that are over 5; 10" tall are quite likely to have back problems during their life. Short men are not as prone to severe back injury because of less leverage placed on their back when lifting. In general start out slow and careful.

Because of exercising with the lager muscle groups at first it will alter your metabolic rate (increase it) so you will feel hungry more often. This is why those three good meals a day. After you are through with the two weeks of conditioning and start the large muscle group exercises you should start to see some results in about a month.

Best of luck to you.

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