Where to Start?

iechick

I'm been in maintenance for a few months now and my weight has finally stabilized in the 120-123lb range (I'm a 35 yr old female, 5ft, 6in). My exercise routine right now consists of brisk walking 10-12 miles a week and around 4 miles of running a week. I was very happy with where I'm at, until I saw a picture this morning, that was taken of me this past Tuesday. I'm with my mom and two sisters, all who have also lost weight, and while they look healthy, I looked incredibly gaunt :noway: I didn't realize how thin my face/neck looked, and I've got absolutely no curves anymore sigh. I think I need to do something different now. Instead of eating more just to gain some weight I'm interested in this whole strength training thing and gaining weight in muscle I did get the book New Rules for Lifting, but I do not have access to a gym/gym equipment. Is there a way to gain weight/muscle doing something at home? I have absolutely no idea where to start, so if anyone has book/site recommendations I'd really appreciate it!

wilsoje74

That weight sounds healthy for your height not gaunt!

wilsoje74

And you will at least need weights, I got a bar with plates for $20 at a garage sale. I do weight videos.

iechick

That weight sounds healthy for your height not gaunt!

I think my problem is I'm very pear shaped-so while my lower half now looks good/normal, my top half lost too much-I seriously have nothing extra on top-you can see my rib cage, shoulder bones etc. I'm a healthy weight/bmi so that's good, it's just how my body looks now, especially belly button up, that bothers me after seeing how I really look like in a picture. Because of my shape, I also know that if I just added some more calories to gain weight for the sake of gaining, it will go to my lower half first. I lose weight top to bottom and I gain weight bottom to top. Because of this maybe strength training wouldn't do anything anyways? I'm just in a bit of shock right now, over how I looked in that darn picture :grumble:

eta: I'll definitely start looking for home weights-I might be able to find something on Craigs List

keithemp

If you want to gain weight, follow the typical advice:

1. eat 0.8-1.0 g of protein per pound of bodyweight
2. eat 0.4 g of fat per pound of bodyweight
3. fill the rest with carbs until you hit 1850 cals per day

So, for you, it would be 100-123 g of protein, 50g of fat, 200-220 g of carbs per day. You want to see a 0.5 lb increase per week (approximately), so adjust as necessary as you progress.

You can also check out some helpful websites to find a routine that you can do at home. I'd check out Muscle and Strength.

keithemp

Because of this maybe strength training wouldn't do anything anyways?

I wanted to add, if you lift fairly heavy, you will gain muscle in your upper body.