I suggest that you don't have to go to the gym at first, because your foundation is too poor. Better start jogging. It is best to keep running for 30 minutes every day, without seeking speed (not for aerobic training). Mainly to improve their cardiopulmonary function, gradually adapt to the state of exercise, and lay the foundation for future systematic training. Of course, there are open-air sports venues in the community or nearby, and you can go to the parallel bars to find the feeling on weekends.

At the same time, during this period, the intake of protein should be increased. I didn't say anything about your daily diet, but I want to tell you that if you want to exercise, don't care about the taste of food and your own preferences. Everything should be considered from the perspective of nutrition and demand. If you can do this, improving your physical condition is just around the corner.

No matter whether your constitution belongs to high basal metabolism or poor absorption, according to your own description, you must eat 10 eggs every day (you can only eat in boiled water or boiled water, you are young and don't need to remove the yolk), and the rest of the fish is up to you. In addition, try to eat less rice, more potatoes, boiled water, and directly dipped in sugar (it is best not to dip in sugar, but you are not fat, no problem, eating sugar is good for the liver), and you can eat milk and egg cereal in the morning and before going to bed.

Banana is the main fruit, which is convenient to buy, carry and eat, and has no harm to the body.

Take multi-enzyme tablets (formerly called mother chewable tablets) after each meal, 4 tablets after each meal, compound B, VC and VE 1 tablet after each meal, and store food or Jin Shi Er Kang 1 tablet every day.

One thing is that your current cervical and lumbar problems depend on what causes them. For example, hyperosteogeny has been caused by sitting at your desk for a long time (whether it is diagnosed by filming or not) and cannot be cured by exercise. If it is caused by sitting at a desk for a long time and sitting in a bad posture, it can be improved by strengthening exercise.

It's quite suitable for outdoor sports now. Don't think that high temperature is not suitable. Practice for three or nine days in winter and three days in summer. Go home and wash your sweat. After two months, if you have a certain foundation in physical quality and physique, it is just right to go to the gym again, because it is not easy to take risks after the weather turns cold.

Besides, you can also test whether you have no determination to stick to it, otherwise it is a waste to buy a fitness card.

Just give you a reference suggestion. I hope it works.