An ankle injury is hardly going to hold you back at all. If you love running then fine you have to stop running but since when was running the best way to get into shape?
You need to get into a good weight training program and start eating properly. Get on a hypertrophy program and you will build muscle whilst lose fat. As for toning there is no such thing. Muscles either grow or they don’t.
You aren’t fat because you can’t run, you are fat because you eat a lot of crap. If you want to lose fat then stop eating and drinking crap.
Forget about ridiculous diets that no one ever sticks to and actually start eating healthy foods. Cut all sugary foods and the fat will start falling off immediately. Cut out all the junk food and watch your body change it’s shape.
Get on a macro calculator and track your current base level. Now lower that level. Take photos and weigh ins every week. If no change lower again. Keep your protein at around 2.5 grams of protein to 1 kilogram of bodyweight. Lower the carbs or fats to hit the target number of calories.
Losing fat is just a matter of discipline.
Not possible to gain muscle and lose fat at the same time unless you’re on roids(and pretty new in the game) - Or a complete beginner.
@OP - Okay let’s say u have a maintance calorie intake of 3000 cals. WITHOUT boxing training.
If you start boxing training your maintance calorie intake will probably be 3300 or 3500 cals.
It’s not adviceable to let your weight drop more than 2 lbs per week.
Meaning: WITHOUT boxing training, your calorie intake should be 2400-2500.
WITH boxing training it should be 2700-3000 depending on which degree you train, if 5 times a week, you should eat more than if you boxed 3 times a week, etc.
- Steroids probably won’t help you. Your gyno could be cause of high oestrogene levels, and if you went on roids, oestrogen rises ( as well as testosterone of course) - That is why people have oestrogene blockers when they’re on roids = To not get gynos and shit.
TBH - A gyno surgery doesn’t have 6 months of recovery. They open up, remove tissue, close the wound. I’m not a doctor but this is a very simple procedure.