Can you guys help?

linajoy4

Hi all,

I'd like to know how I can gain my weight / muscle back.

Brief history:
I'm an avid runner. Ran a ton of races and a full marathon in March. In addition to running I incorporate a lot of strength training. I would say 60% running and 40% strength is my output.

However, I had a lapse of depression in May. Work also became extremely stressful. I stopped working out completely. In addition to that, I stopped eating as much.

As a result, I've lost a lot of weight.

I used to be in top shape; defined muscles and toned, strong, and my legs were full and strong.
Now I've significantly become skinnier and it's very noticable from others who haven't seen me in awhile.

I am concerned.

I'm finally leveling out from my depression and want to get back to how I was.

I try to run here and there, but i find myself dizzy and exhausted easily. I'm not able to work out at the capacity that I used to and it's extremely frustrating.

What would be the best solution going forward? Will I ever get back to how I was? I'm fighting my depression and it's almost under control, but now I'm ready to hit the streets again.

Thanks for all your help.

usmcmp

You'll need to lower your expectations slightly because you can't just jump back to where you were. I think it's a good idea to figure out what your current level is and then consider that a starting point. It hasn't been very long, so you should see improvement fairly quickly.

EileenHJ

Hiya. Im not a doctor or counsellor or anything. But my advice would be to forget about running and concentrate on your food intake (nutrition) and lifting lighter weights. Your muscle memory will soon kick in. Concentrate on building your body back up to fuel your exercise. Maybe thats why your dizzy?? When you have everything under control then maybe try a 5k run and see how that goes for you.
Congrats on getting your depression under control.. You will get back to where you left off, just take one day at a time. hope this helps!. Eileen

linajoy4

Thanks usmcmp. That's what I keep hearing - to ease back and not jump in so quickly. I know it's going to take some time.

Question, do you think the reason why I haven't been able to work out as I have is because of the 2-3 month break? Did I physically lose momentum?

I presume I can start doing strength training again, but I'm guessing I shouldn't work out too hard? What should be my threshold?

linajoy4

Thanks Eileen, I'm working on the nutrition, indefinitely. I think that's why I've been dizzy when working out - kind of like running an engine with no fuel. Makes sense.

usmcmp

linajoy4 wrote: »

Thanks usmcmp. That's what I keep hearing - to ease back and not jump in so quickly. I know it's going to take some time.

Question, do you think the reason why I haven't been able to work out as I have is because of the 2-3 month break? Did I physically lose momentum?

I presume I can start doing strength training again, but I'm guessing I shouldn't work out too hard? What should be my threshold?

For strength training you should consider looking into a plan and following that. Your body will help regulate how much you can do. Just like you can't run any faster or harder than your body is going to allow you at your current fitness level.

Some of what you are experiencing is a loss of momentum. It happens to me when I get depressed and miss the gym for extended periods. The only way to get over it is to simply force yourself to go anyway. One you are in the gym or actually running it's not as hard.

ksykes

I can pretty much tell you that it is your nutrition that is holding you back. Dizziness is more than likely coming from not eating enough. It is very hard to build muscle and diet at the same time. You need to do one or the other and remember clean eating is the key.

apullum

I can relate. I went through a period of depression, and it really altered my relationship with food and exercise. I couldn't see the point of exercising, and had no desire to do it. I also became scared of eating, because I felt like everything I wanted to eat was bad for me and might kill me. That seems like a very strange way of thinking to me now, but it's how my depression made me feel.

First, I hope that you've been able to get professional help with your depression, and I'm glad that you're feeling better.

You shouldn't beat yourself up because you've lost some fitness over the past few months. It happens when you take time off, but the good news is that you can get it back. Start small--lighter weights, fewer miles. You're not going to jump right back to where you used to be, but you can work up to it. You can even start with a C25K program to get back to running. There's no shame in that.

Make sure that you're providing your body with enough fuel for the workouts you want to do. Some of the tiredness and dizziness may be lack of proper nutrition. Even if you don't feel like eating, remind yourself that you're doing your body a kindness by giving it the fuel and nutrients it needs.