How to improve strength for the nonathletic

youmnahm96

So prior to last September, I can honestly say I never worked out a day in my life. I've always been nonathletic, weak and uncoordinated but I never gave exercise much thought. When i started my weight loss journey in September, I started slowly increasing my time and speed on the treadmill and doing bodyweight exercises from Fitness Blender.

I've since improved my speed and endurance on the treadmill but i barely go on it anymore because I hate it. FitnessBlender videos are my only workouts; however, I'm still too weak to do any of the harder workouts that include strength training. I also have very limited access to equipment which is unfortunate because bodyweight exercises to build muscle are especially difficult for me (prime example: pushups, can't do those even if I tried).

What advice would you have for someone like me who is still kind of new to exercise, and is there honestly any shame in only going for 30 minute bouts of moderate intensity if you know its too hard for you?

kcoty001

Have you looked into p90x or insanity! I was away for work last year and after regualr scheduled physical training a bunch of us would get together in the evenings and do insanity workouts for fun and a little extra workout. We would do them right in the hotel court yard. If you cant do the whole workouts, no sweat do what you can, its a lot of workouts that mix up in a short amount of time and they train you through each new excercise. Stick to it for a bit and you will see in a short time how fast you improve. Plus I find it pretty fun!

CallMeCupcakeDammit

pushups, can't do those even if I tried

It starts with just one. Keep doing it until you can. There's nothing wrong with a 30 minute workout. If you've been working out since September and haven't gained any strength, it makes me wonder if you're eating enough.

youmnahm96

Not gonna lie, the title "Insanity" kind of sent me running for the hills. Since I exercise alone at home, its easy for me to quit or not follow proper form, so I need a way to slowly get better so I am motivated to keep pushing through (its pretty deflating when you can't seem to get any of the moves right)

youmnahm96

I'm intrigued by your comment on not eating enough. I'd prefer to eat more but since I just lost a lot of weigh, I don't have much muscle mass. So if I eat more, wouldn't I just gain fat?

CallMeCupcakeDammit

I'm intrigued by your comment on not eating enough. I'd prefer to eat more but since I just lost a lot of weigh, I don't have much muscle mass. So if I eat more, wouldn't I just gain fat?

I can't see your diary, so I don't know how much you're eating, as well as height and weight. Strength training and getting enough protein helps retain muscle mass during fat loss. I take it you're done losing weight?

youmnahm96

I'll open my diary for anyone interested. And yes I am done losing weight but I've lost a good deal of proportion and even went under my goal weight so my focus now is on being more active and trying to improve my fitness abilities

rybo

Start with wall push ups or against a counter top. As u get stronger keep lowering down. There is always a way to make BW easier or harder.

CallMeCupcakeDammit

I thought I was going to open your diary and see 800 calories a day. Did you figure out your maintenance calories? I would change your protein goal to 1g per pound of lean body mass (not total weight). There are ways to calculate a rough estimate if you don't know what that is. http://www.workout-routines-that-work.com/Military-Body-Fat-Calculator.html

If I was starting out, I would do 3 days of full body strength training (non-consecutive days) and 2 or 3 days of some type of cardio. HIIT (high intensity interval training) is muscle sparing. I don't know what equipment you have access to, if any. If you're doing low weight/high rep, that's more for endurance, not strength.

You Are Your Own Gym is supposed to be a good program, and they have an app. If you do have weights, some suggestions are New Rules of Lifting, Starting Strength, StrongLifts 5x5, there's a women's routine on Simplyshredded.com (you don't have to do something specifically designed for women), and All Pro: A Simple Beginner's Routine, which you can find on bodybuilding.com. I did that one with dumbbells, as well as New Rules of Lifting for Women (not at the same time). Go on youtube to look up form for the exercises before you do them. The last thing you want to do is injure yourself. Exrx.net and bodybuilding.com also have video clips that show form.

FitMe758

I started working out 45 days ago after years of being totally sedentary and TOTALLY out of shape.
I started with Jillian Michael's 30 Day Shred. At first, I couldn't even do one "bent knee"/modified push up. It's OK. You can just try.
For push ups, for example, you can raise the incline to make them easier-- for example, you can start by doing them against the wall, then a dresser, then a coffee tables, then bent knee. Until you have developed enough strength to do a full one.

I really like the JM video because it is less than 30 minutes and it build strength and endurance over time with modifications given.

I also recommend checking on these books for body weight exercises (with modifications), so you can build your strength at home with no equipment:

• You Are Your Own Gym: The Bible of Bodyweight Exercises by Mark Lauren
and
• Bodyweight Strength Training Anatomy by Bret Contreras

My library has digital versions of both. Worth checking out!