Need Help Gaining Weight and Getting in Shape

A_Kashmir

I'm 33, 5'5" and Weight about 96 lbs. I have always been underweight. I also suffer from fibromyalgia and need to start getting healthy to combat it. I want to gain weight and start exercising. I suffer from weak muscles, especially in my neck and my knees. Right now I'm meeting my calorie goals daily, but am unsure about what exercises to do to get fit and put weight on. I have to be careful about how hard I work out, my chronic pain may try to kill me. Any tips or ideas?

peaceout_aly

I suggest starting with bodyweight work out circuits like push-ups, knee-ups, crunches, squat variations and lunges. These will be easy on your joints, yet still build some muscle. To gain weight, you must eat 250-700 calories more than your TDEE (which is the amount of calories you need to survive if you are completely sedentary). Try to focus on getting a lot of protein!

hamshor

Hey. Try to train 3 times a week. Warm up before lifting weights. Also try to choose exercises that doesn't give you a lot of pain

TavistockToad

peaceout_aly wrote: »

I suggest starting with bodyweight work out circuits like push-ups, knee-ups, crunches, squat variations and lunges. These will be easy on your joints, yet still build some muscle. To gain weight, you must eat 250-700 calories more than your TDEE (which is the amount of calories you need to survive if you are completely sedentary). Try to focus on getting a lot of protein!

No, tdee is your total daily energy expenditure, which is how many calories you burn with all movement and purposeful exercise.

CafeRacer808

peaceout_aly wrote: »

I suggest starting with bodyweight work out circuits like push-ups, knee-ups, crunches, squat variations and lunges. These will be easy on your joints, yet still build some muscle. To gain weight, you must eat 250-700 calories more than your TDEE (which is the amount of calories you need to survive if you are completely sedentary). Try to focus on getting a lot of protein!

You're confusing TDEE with BMR (the bolded part). As mentioned above, TDEE includes all movement and exercise.

ndj1979

TavistockToad wrote: »

peaceout_aly wrote: »

I suggest starting with bodyweight work out circuits like push-ups, knee-ups, crunches, squat variations and lunges. These will be easy on your joints, yet still build some muscle. To gain weight, you must eat 250-700 calories more than your TDEE (which is the amount of calories you need to survive if you are completely sedentary). Try to focus on getting a lot of protein!

No, tdee is your total daily energy expenditure, which is how many calories you burn with all movement and purposeful exercise.

to add, 700 calories over maintenance is going to be over kill for most females..

I would suggest a 250 calories surplus + a structured lifting program like strong lifts, strong curves, all pro beginner,etc...

I would not suggest body weight work out circuits....

DiamondEyezz

Why not start with yoga? It sounds relaxing, but really it builds strength in your muscles while not starting off too hard in the beginning. It will lengthen and strengthen as while as building flexibility. It will feel great and you can work up to weights from there.

trigden1991

DiamondEyezz wrote: »

Why not start with yoga? It sounds relaxing, but really it builds strength in your muscles while not starting off too hard in the beginning. It will lengthen and strengthen as while as building flexibility. It will feel great and you can work up to weights from there.

Yoga will not build muscle, increase strength or lengthen your muscles.

comptonelizabeth

Strong curves could be too much for someone with fibromyalgia - yoga could be a good starting point while building up to a more intensive programme?

DancingMoosie

Or maybe PiYo? And then progress to bodyweight, then dumbbells, then something like stronglifts. It might cause a fibro flare at first, but movement helps keep the stiffness and pain away once you get in better shape.