Tired of everything
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Bulk up more? Then eat calorie dense food. Including pizza and burgers. If the intention is to gain weight, calorie dense is the way to eat.
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Thanks !!!Bulk up more? Then eat calorie dense food. Including pizza and burgers. If the intention is to gain weight, calorie dense is the way to eat.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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shinza2015 wrote: »
i was thinking the same , like shouldn't i gain weight and do exercises when my weight is a lil bit normal, but i have read exercising makes you gain weight fast and deposits fat that you are eating in good placessheermomentum wrote: »One thing at the time, and all things in order. At 42 kg (93 pounds) I think perhaps that your priority for the next few weeks should be gaining weight and establishing a balanced and highly nutritious diet. That also will give you a little time to consider what kind of exercise would support your personal goals (whatever they are, aside from gaining weight). You don't have to exercise to gain weight. You might want to walk, run or dance for cardiovascular health, or do yoga for strength and flexibility, or get into weight lifting to build more muscle. But it will be alot easier to do all of those things once you are at a healthy weight and your body is running efficiently.
Actually exercising doesn't make you gain weight. If you don't make up the calories you're burning during exercise you will actually be slowing your weight gain. Also, you can't control where the fat is deposited. That is determined by genetics. Just like one can't spot reduce fat you can't make fat grow in one spot.
I would suggest you focus on gain weight first! Once you're at your goal weight then start some sort of exercise program - one of your choice (whether strength training or cardio or combo). Use this time to do some research on various type of exercise programs so that when your ready you'll have a program picked out.
Good luck!0 -
Actually, what i post is extremely releveant. I was providing a plan where the girl would see both fat and muscle gains instead of just fat. Having increase muscle mass would lead to metabolic improvements (or metabolic repair) and provides for a greater basis of support for her body. Weight training specifically would address the concerns of osteoporosis as it has been shown increase lean body mass, something you wont get out of just doing cardio or dance.Patttience wrote: »psulemon, your post is irrelevant here and actually incorrect.
This girl needs to gain both muscle and fat. Any type of exercise will build muscle if you are eating well. I know this from personal experience. It may not make you look like a body builder but is that what the OP wants? You will also add fat if you eat more than you currently need to stay alive.
Low fat ratio in women is actually unhealthy. Long term low body fat leads to diseases such as osteoporosis, as well as infertility. So i think recommending "cutting" is not appropriate here.
Sheermoment… i think it isn't a mistake for her to start with some exercise now. She doesn't need to do it hardcore but getting fit is not a bad thing and by being active she will build more muscle more quickly, so long as she eats protein.
Shinza has your dietician told you how many calories you need to eat a day? Or don't they want you counting calories? Since you are here, i guess you are counting calories though, regardless of what they want you to do. What number have you been aiming for, if they haven't given you one.
You are also very wrong on looking like a body builder, especially similar to a male one. That is debunked and just straight wrong. Weight lifting, even doing a program like strong lift, wouldnt make her look like a body builder but rather will just make her strong. And if preferred, she could do a program like strong curves which is more designed to address the concerns of women, more glute work specifically. And unless she followed her bulk with a significant cut where her body fat would fall below 14% (where you get into the essential fats) then it would be a mute issue and your comment is just wrong.
And again, if the OP would work to gain 10 lbs, only about 2.5 lbs would be muscle. That means 7.5lbs of fat, which would probably be much better for her healthy than just fat.
Also, not all exercise builds muscles. They can make one stronger but unless you break down the muscle tissue, it wont be required to rebuild and grow more.
IRT cuts. This will only be done if the OP and coresponding doctors would agree but even then, most women are only going to cut to get around 16 to 18% body fat which does not put her in the range of essential fats. In most cases, it allows one to get a flat and toned stomach. But i would agree that gaining weight is the ideal here. I am providing her with a plan so when ahe gains 20 to 30 lbs its not all just fat.
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Thanks !! I will do as you suggested , because right now i am too weak for exercisesshinza2015 wrote: »
i was thinking the same , like shouldn't i gain weight and do exercises when my weight is a lil bit normal, but i have read exercising makes you gain weight fast and deposits fat that you are eating in good placessheermomentum wrote: »One thing at the time, and all things in order. At 42 kg (93 pounds) I think perhaps that your priority for the next few weeks should be gaining weight and establishing a balanced and highly nutritious diet. That also will give you a little time to consider what kind of exercise would support your personal goals (whatever they are, aside from gaining weight). You don't have to exercise to gain weight. You might want to walk, run or dance for cardiovascular health, or do yoga for strength and flexibility, or get into weight lifting to build more muscle. But it will be alot easier to do all of those things once you are at a healthy weight and your body is running efficiently.
Actually exercising doesn't make you gain weight. If you don't make up the calories you're burning during exercise you will actually be slowing your weight gain. Also, you can't control where the fat is deposited. That is determined by genetics. Just like one can't spot reduce fat you can't make fat grow in one spot.
I would suggest you focus on gain weight first! Once you're at your goal weight then start some sort of exercise program - one of your choice (whether strength training or cardio or combo). Use this time to do some research on various type of exercise programs so that when your ready you'll have a program picked out.
Good luck!
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shinza2015 wrote: »
Thanks !! I will do as you suggested , because right now i am too weak for exercisesshinza2015 wrote: »
i was thinking the same , like shouldn't i gain weight and do exercises when my weight is a lil bit normal, but i have read exercising makes you gain weight fast and deposits fat that you are eating in good placessheermomentum wrote: »One thing at the time, and all things in order. At 42 kg (93 pounds) I think perhaps that your priority for the next few weeks should be gaining weight and establishing a balanced and highly nutritious diet. That also will give you a little time to consider what kind of exercise would support your personal goals (whatever they are, aside from gaining weight). You don't have to exercise to gain weight. You might want to walk, run or dance for cardiovascular health, or do yoga for strength and flexibility, or get into weight lifting to build more muscle. But it will be alot easier to do all of those things once you are at a healthy weight and your body is running efficiently.
Actually exercising doesn't make you gain weight. If you don't make up the calories you're burning during exercise you will actually be slowing your weight gain. Also, you can't control where the fat is deposited. That is determined by genetics. Just like one can't spot reduce fat you can't make fat grow in one spot.
I would suggest you focus on gain weight first! Once you're at your goal weight then start some sort of exercise program - one of your choice (whether strength training or cardio or combo). Use this time to do some research on various type of exercise programs so that when your ready you'll have a program picked out.
Good luck!
Just gradually build up. Start with some body weight training and some walking and once you get strong add in weights. You never have to go all out at once. It takes time and patience to get where you need to go.0 -
shinza2015 wrote: »
Thanks !! I will do as you suggested , because right now i am too weak for exercisesshinza2015 wrote: »
i was thinking the same , like shouldn't i gain weight and do exercises when my weight is a lil bit normal, but i have read exercising makes you gain weight fast and deposits fat that you are eating in good placessheermomentum wrote: »One thing at the time, and all things in order. At 42 kg (93 pounds) I think perhaps that your priority for the next few weeks should be gaining weight and establishing a balanced and highly nutritious diet. That also will give you a little time to consider what kind of exercise would support your personal goals (whatever they are, aside from gaining weight). You don't have to exercise to gain weight. You might want to walk, run or dance for cardiovascular health, or do yoga for strength and flexibility, or get into weight lifting to build more muscle. But it will be alot easier to do all of those things once you are at a healthy weight and your body is running efficiently.
Actually exercising doesn't make you gain weight. If you don't make up the calories you're burning during exercise you will actually be slowing your weight gain. Also, you can't control where the fat is deposited. That is determined by genetics. Just like one can't spot reduce fat you can't make fat grow in one spot.
I would suggest you focus on gain weight first! Once you're at your goal weight then start some sort of exercise program - one of your choice (whether strength training or cardio or combo). Use this time to do some research on various type of exercise programs so that when your ready you'll have a program picked out.
Good luck!
Just gradually build up. Start with some body weight training and some walking and once you get strong add in weights. You never have to go all out at once. It takes time and patience to get where you need to go.
Like body weight squats and lunges?0 -
I've been in your situation (and I'm not completely out of it yet). Get onto youtube and search 'workouts' and try some out. Your muscles will be weak right now so you need to get them a bit stronger before you can get into the heavier/harder workouts. Squats and lunges are always good so look for some workouts that include them. If you find the workout tasking, you are on the right track, in time, each workout will get easier and easier as your body adjusts to that workload.shinza2015 wrote: »Like body weight squats and lunges?
You MUST keep eating though, you need enough calories to fuel your body, fuel your workouts, allow for your muscles to build/repair and to gain body fat.
I know it's not easy when you are right at the bottom end of the scale, some of the simplest tasks can feel like hard work but you can get there. Once you get yourself to an 'average' fitness level you can focus more muscle building if that's what you'd like. I consume a lot of whole milk and peanut butter to add on the calories. I also keep bags of peanuts and pistachios laying around for snacks. Eating that much is going to feel like a workout itself for a while but the stomach will adjust too.
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Thanks , i cant drink milk right now cuz of flu but i will try to eat handful of dry fruits whenever i can
I've been in your situation (and I'm not completely out of it yet). Get onto youtube and search 'workouts' and try some out. Your muscles will be weak right now so you need to get them a bit stronger before you can get into the heavier/harder workouts. Squats and lunges are always good so look for some workouts that include them. If you find the workout tasking, you are on the right track, in time, each workout will get easier and easier as your body adjusts to that workload.shinza2015 wrote: »Like body weight squats and lunges?
You MUST keep eating though, you need enough calories to fuel your body, fuel your workouts, allow for your muscles to build/repair and to gain body fat.
I know it's not easy when you are right at the bottom end of the scale, some of the simplest tasks can feel like hard work but you can get there. Once you get yourself to an 'average' fitness level you can focus more muscle building if that's what you'd like. I consume a lot of whole milk and peanut butter to add on the calories. I also keep bags of peanuts and pistachios laying around for snacks. Eating that much is going to feel like a workout itself for a while but the stomach will adjust too.
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Talk to a dr. You have a BMI below 16. I seriously doubt that you can do any exercise, and it will be a while before this changes. Your life could be at risk if you follow some of the advice you get online. Strangers meaning well is one thing, but the advice might still be horribly wrong. Like the crazy plans of doing progressive weight lifting or cardio, when you are terribly close to being hospitalised. Based on your age and weight, either you suffer from some physical illness that needs treatment, or you are trying to recover from anorexia. You will have better luck talking to a specialist than just searching the web for tips. Talk to your dr, you need professional help. It is a great step you realise you need to change things, but you need help getting to your goal. Eating more than 2000 calories sounds like a good start, so focus on this and do not add exercise of any type until a dr tells you it is safe. And get support in real life.0
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I guess it works the same for gaining weight, there is no fast solution!shinza2015 wrote: »I am 18, i am 5'4 amd weigh 42 kg, I a0have been skinny all my life and now my self esteem is slowly fading ..i need to gain at least 8 kgs , even tho i set my goal for gaining 10 kgs but that's nearly impossible .
Now i want to gain weight as soon as possible , want some exercises to shape up , as for the diet i have searched for it and i m starting from today , will try to intake as much calories as i can!
Calculate what you need for your stats and eat +500 cals or maybe even 1000 on top of what you eat now to start with and see how this goes for 6 months.
Dont add a title with that you tired of everything though
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Talk to a dr. You have a BMI below 16. I seriously doubt that you can do any exercise, and it will be a while before this changes. Your life could be at risk if you follow some of the advice you get online. Strangers meaning well is one thing, but the advice might still be horribly wrong. Like the crazy plans of doing progressive weight lifting or cardio, when you are terribly close to being hospitalised. Based on your age and weight, either you suffer from some physical illness that needs treatment, or you are trying to recover from anorexia. You will have better luck talking to a specialist than just searching the web for tips. Talk to your dr, you need professional help. It is a great step you realise you need to change things, but you need help getting to your goal. Eating more than 2000 calories sounds like a good start, so focus on this and do not add exercise of any type until a dr tells you it is safe. And get support in real life.
Well i dont think i have anorexia, or i am sick , i know my BMI is really low but at least i am not always sick , but i think i should get it checked soon0 -
shinza2015 wrote: »Talk to a dr. You have a BMI below 16. I seriously doubt that you can do any exercise, and it will be a while before this changes. Your life could be at risk if you follow some of the advice you get online. Strangers meaning well is one thing, but the advice might still be horribly wrong. Like the crazy plans of doing progressive weight lifting or cardio, when you are terribly close to being hospitalised. Based on your age and weight, either you suffer from some physical illness that needs treatment, or you are trying to recover from anorexia. You will have better luck talking to a specialist than just searching the web for tips. Talk to your dr, you need professional help. It is a great step you realise you need to change things, but you need help getting to your goal. Eating more than 2000 calories sounds like a good start, so focus on this and do not add exercise of any type until a dr tells you it is safe. And get support in real life.
Well i dont think i have anorexia, or i am sick , i know my BMI is really low but at least i am not always sick , but i think i should get it checked soon
Unless you are physically ill, you are anorexic. I thought you realised this. If not, even more reason to talk to a dr ASAP. You are not just thin, you are about 8-10 kilos below the lowest acceptable weight for your height. It is not you are thin, you are seriously underweight, way below what is safe.0 -
i dont feel like im anorexic,i am thin but i dont have this feeling that i wilk get fat if i ate anything nor i think i am perfect as i am right now .shinza2015 wrote: »Talk to a dr. You have a BMI below 16. I seriously doubt that you can do any exercise, and it will be a while before this changes. Your life could be at risk if you follow some of the advice you get online. Strangers meaning well is one thing, but the advice might still be horribly wrong. Like the crazy plans of doing progressive weight lifting or cardio, when you are terribly close to being hospitalised. Based on your age and weight, either you suffer from some physical illness that needs treatment, or you are trying to recover from anorexia. You will have better luck talking to a specialist than just searching the web for tips. Talk to your dr, you need professional help. It is a great step you realise you need to change things, but you need help getting to your goal. Eating more than 2000 calories sounds like a good start, so focus on this and do not add exercise of any type until a dr tells you it is safe. And get support in real life.
Well i dont think i have anorexia, or i am sick , i know my BMI is really low but at least i am not always sick , but i think i should get it checked soon
Unless you are physically ill, you are anorexic. I thought you realised this. If not, even more reason to talk to a dr ASAP. You are not just thin, you are about 8-10 kilos below the lowest acceptable weight for your height. It is not you are thin, you are seriously underweight, way below what is safe.
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All food is good and when you are stronger, all exercises. Learn to say "yes", try it, and if you like it, do it again. Calorie dense foods will let you take in more calories with less volume. This includes cheeses, nuts, and fatty foods. Whole milk. Butter. Eggs. Potatoes with sour cream and bacon bits. Have snack foods with you all the time and if you are the least bit hungry, have something.0
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Thanks!!All food is good and when you are stronger, all exercises. Learn to say "yes", try it, and if you like it, do it again. Calorie dense foods will let you take in more calories with less volume. This includes cheeses, nuts, and fatty foods. Whole milk. Butter. Eggs. Potatoes with sour cream and bacon bits. Have snack foods with you all the time and if you are the least bit hungry, have something.
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Unless you are physically ill, you are anorexic. I thought you realised this. If not, even more reason to talk to a dr ASAP. You are not just thin, you are about 8-10 kilos below the lowest acceptable weight for your height. It is not you are thin, you are seriously underweight, way below what is safe.
That's not true. Believe it or not, not everyone is a fan of food and eating. Anorexia nervosa is a mental condition, it's not the only way to get yourself seriously under weight. I got myself into trouble by drinking tea/coffee all the time and consuming very little food. I don't enjoy eating, I do it because I have to.
That being said, it never hurts to consult your doctor. They can prescribe you drinks that are packed with calories and are much easier to consume. Getting back on track when you are so under weight isn't easy. The process of getting your body used to normal portions and regular eating feels like a workout itself. Getting it into your head that you need to force the issue to make it happen is a hurdle you need to overcome. Don't use anything as an excuse to skip meals. Even if you are ill and don't feel like it, you need to eat.
You'll get there, you've identified that you need to make a change, now you need to do it.0 -
This is an 18-year-old girl who seems to have either a medical problem or an emotional one. Or both. Age 18 is a great time of life: the whole world is out there to explore and she is sad and lacking in self-esteem (which doesn't come from appearance.) OP, go to the doctor and talk about this and get a refer to a good counselor.0
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Talk to a dr. You have a BMI below 16. I seriously doubt that you can do any exercise, and it will be a while before this changes. Your life could be at risk if you follow some of the advice you get online. Strangers meaning well is one thing, but the advice might still be horribly wrong. Like the crazy plans of doing progressive weight lifting or cardio, when you are terribly close to being hospitalised. Based on your age and weight, either you suffer from some physical illness that needs treatment, or you are trying to recover from anorexia. You will have better luck talking to a specialist than just searching the web for tips. Talk to your dr, you need professional help. It is a great step you realise you need to change things, but you need help getting to your goal. Eating more than 2000 calories sounds like a good start, so focus on this and do not add exercise of any type until a dr tells you it is safe. And get support in real life.
This.Thank goodness someone said it. Get healthy first, exercise later. The weightlifting comments mean well, but are coming from people with backgrounds in weight training, not eating disorders or malnourishment of any kind. You absolutely cannot be exercising with that BMI.
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