I'm so weak - help me!

Xiaolongbao
Xiaolongbao Posts: 854 Member
in Fitness and Exercise
Well the title says it all. I've lost 50lbs and gone from not being able to run for 60 seconds to running 10k a few times a well along with swimming 1500m 4 - 5 times a week. But I have no muscles or definition :-(

Now I'm not willing to give up the running or the swimming at this point (because I actually like it) and so I'm limited in time. If you had around 20 - 30 min a day and no access to equipment (apart from your own body weight) what exercises would you recommend doing to build up some strength. I'm sort of hoping to cobble together a plan and then try to stick with it for a month to see if I can make a difference.

And please keep in mind my current pathetic weakness when you make recommendations. Thanks!

Replies

  • PaleoChocolateBear
    PaleoChocolateBear Posts: 2,844 Member
    Once you get into strength training, it's not about weight that will come just focus on form. If your form is correct you'll start getting up heavier weights in no time.
  • CrazyTrackLady
    CrazyTrackLady Posts: 1,337 Member
    Push ups, wall sits, lunges, planks, squats, and dumbbells. You can do these all at home. Yes, you will be weak at first, but that's where everyone starts. You don't need fancy equipment to accomplish this goal. Just use your body and earth's gravity to build those muscles!
  • Lifting_Knitter
    Lifting_Knitter Posts: 1,025
    http://en.wikipedia.org/wiki/Bodyweight_exercise

    There is a list of body weight exercises at the end.
  • herebeeri
    herebeeri Posts: 39 Member
    I've been doing the Nerd Fitness beginner body weight workout 3 times a week for the last few weeks and I think it's great and very easy to do at home http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
  • Hellbent_Heidi
    Hellbent_Heidi Posts: 3,669 Member
    Push ups, wall sits, lunges, planks, squats, and dumbbells. You can do these all at home. Yes, you will be weak at first, but that's where everyone starts. You don't need fancy equipment to accomplish this goal. Just use your body and earth's gravity to build those muscles!

    THIS! As for time, I suspect you find time to watch a favorite tv show at some point...so even if you just start with doing these during commercial breaks, you can fit it in somewhere.
  • JesterMFP
    JesterMFP Posts: 3,596 Member
    google body-weight exercises, and I agree - nerdfitness is a great resource.

    You could also look into getting some cheap resistance bands.

    Also, make sure you're eating enough to fuel all that cardio so that you don't lose the muscle that you already have.
  • Xiaolongbao
    Xiaolongbao Posts: 854 Member
    THIS! As for time, I suspect you find time to watch a favorite tv show at some point...so even if you just start with doing these during commercial breaks, you can fit it in somewhere.

    Nope! No tv. And no space for one in my tiny Japanese apartment. I already get up at 4:30am to run. But I figure I can commit to around 20 - 30 minutes a day which is why I mentioned the time frame.

    Thanks all! Especially for the links. Nerd fitness sounds like my kind of place :-)

    All the suggestions are very helpful except for the dumb bells (I'm moving country in a couple of months so I'm not willing to buy any equipment at all until them) but I will find something heavy enough to use for the simple exercises.

    Hopefully in a month I'll have some muscles to show for all your advice.
  • Xiaolongbao
    Xiaolongbao Posts: 854 Member
    Also, make sure you're eating enough to fuel all that cardio so that you don't lose the muscle that you already have.

    Eating enough is not a problem!
  • Vailara
    Vailara Posts: 2,467 Member
    I use Body By You by Mark Lauren (who wrote You Are Your Own Gym). The workouts take about 20 minutes and you can start at a low level and gradually work your way up as you get stronger. You go through the exercises to start with to see what level you're at. The pushup section starts with just doing standing "pushups" against a wall, so you don't have to be particularly strong to start.
  • mmddwechanged
    mmddwechanged Posts: 1,687 Member
    Build back, chest, and shoulders, quads and hamstrings. (Rows, chest press ups or push-ups, arm raise or overhead press, deadlifts, squats and lunges.). And that is all.
  • Teeminator
    Teeminator Posts: 1
    To the point, I have many class attendees in the same position as you. One of the main tools I use as a conditioning coach with those that are new to gaining strength is isometric training. You are not moving and your muscles are obtaining a deep contraction.

    Oh, almost forgot, this is great way to blast through sticking points for those that are not new to strength devlopment protocals.

    Feel free to contact me directly on this, or do a hunt round online.

    Regards

    Tee-minator
    Personal trainer
    MMA conditioning coach
  • Meggles63
    Meggles63 Posts: 916 Member
    You might consider resistance bands as you start off, and then move to weights after you move.
  • Tanja_CHH
    Tanja_CHH Posts: 216 Member
    Dips, Pushups, Squats and planks and you should be pretty covered
  • Polly758
    Polly758 Posts: 623 Member
    The "Fitness Blender" YouTube channel has a ton of workouts, and at least a few of them are HIIT, body weight only. I did a 20 minute one called "HIIT like a girl" on Friday, and I still hurt :(

    http://www.youtube.com/watch?v=6dhO7S7_DW0

    If you search the channel for HIIT, they'll say in the first few seconds what equipment you need.

    There's also one called "HIIT the deck" that's only around 8 minutes.
  • TR0berts
    TR0berts Posts: 7,739 Member
    Pull-ups and/or chin-ups, in addition to what has been mentioned. Find something that can support your weight, grab it, pull yourself up. Works both your back and arms well.

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