Toning up - with health issues

Nalz

Hi folks,

What might seem like a basic question, but I need to tone up big time. I've a white blood cell condition that affects my lungs\breathing\sinusis\energy so a lot of cardio is out of the question. Its like asthma with a the symptoms of cystic fibrosis only luckily nowhere near as bad or fatal.

My arms are v skinny, next to no muscle, and the belly, well lets just say it exists in all its glory!

So I'm wondering is there any programme basic or not you all can recommend? I have a set of dumbbells that have been ornaments for almost 2 years now. Should I be constantly using them or should I be going for the lift heavier and lift less approach?

Apologies for such an odd question!

Stench Blossoms

Are you a member of a gym?

Nalz

Stench Blossoms wrote: »

Are you a member of a gym?

Negative!

Was a poor gaa and soccer player 8 to 10 years ago and that kept me fit, never believed in gyms back then.

Stench Blossoms

Ok well I think you should start strength training and unless you've a decent set of weights at home you'd prob be better off in a gym with a program from a trainer there (or a program from one of the guys here).

Has your condition worsened? Was there not a lot of cardio in the GAA training?

Mellor

Strength training, heavy resistance training would be the best solution to your low muscle mass issue on its own.
The fact you cant do much cardio only reinforces that option imo.

Nalz

Thanks folks!

So not worth getting heavy enough dumbbells and checking out youtube?

Deco99

Trilla wrote: »

Thanks folks!

So not worth getting heavy enough dumbbells and checking out youtube?

You're less likely to do a proper, beneficial workout that way. BUT if you are looking to do stuff at home, maybe money or otherwise. Resistance bands to my non professional opinion could be a good start. You could a lot with them at home and youtube. Anyone disagree majorly?

Nalz

Deco99 wrote: »

You're less likely to do a proper, beneficial workout that way. BUT if you are looking to do stuff at home, maybe money or otherwise. Resistance bands to my non professional opinion could be a good start. You could a lot with them at home and youtube. Anyone disagree majorly?

hmmm really! Worth a shot I suppose.

ejabrod

I've a weights bench for sale

Seriously though, diet would be the first thing I would look into (if you already haven't)

Secondly if you are new to weight training I would highly recommend investigating a gym membership (maybe a 3 month to begin with). Most gyms will offer in initial assessment and based on that assessment a training program.

If you do go the gym route, make sure when you start (if it's free weights) that the gum instructor goes through each movement with you to ensure correct 'form'. It might be better to start with machines as they are fixed position and you are less likely to have incorrect form....

But, again, start with diet

Nalz

ejabrod wrote: »

I've a weights bench for sale

Haha, I don't think I've room for a bench.

ejabrod wrote: »

Seriously though, diet would be the first thing I would look into (if you already haven't)

Any good links? I know I'm being a little lazy here and not spending half hour googling what I need, but if anyone recommends a good diet\site to follow I'd appreciate it! Cuts out carbs and oily fats I suppose?

Deco99

Trilla wrote: »

Haha, I don't think I've room for a bench.



Any good links? I know I'm being a little lazy here and not spending half hour googling what I need, but if anyone recommends a good diet\site to follow I'd appreciate it! Cuts out carbs and oily fats I suppose?

You're sounding like you are starting off from a low base so going on any particular diet is prob going to be only short term and back to the old habits.

Try change your habits.

Do you eat a big breakfast? Porridge, eggs, muesli, stuff like that that will fill you up and kick off your day.

What time are you eating dinner? After 8 o'clock and probably sizable portions? Try eat dinner earlier and smaller. The phrase is "eat like a king in the morning and pauper at night"

You do sound lazy, and thats what you have to address first, joining a gym would force you to use it if you are tightfisted like me and ensure you get the value out of it. Otherwise, doing stuff at home you are goin to make excuses all the time. BUT i find its about 3 sessions, (good sessions) whether in gym or at home and you start to get the energy and desire to keep it going. Best of luck, but avoid procrastination on here and just get up and do it.

ejabrod

I think you may have misunderstood when I said diet. I didn't mean to go on a diet, rather look at your current diet. Keep a food diary and after a couple of weeks you should see a pattern and be able to identify the foods that you should reduce or remove. You will have to be honest and diligent: Time, food, quantity, calorific content etc.

Also, it is very hard to advise when you have health issues. Without (or even with) knowing the issues, here is probably not the best place to get answers. Before undertaking and major changes you should consult your gp, and maybe a dietitian also.

It would appear from your posts that this will be a complete life change, this takes time and effort, it will not happen in a month.

As with charting your food consumption, chart your progress when you do start. Once you remain motivated, the progress chart will be a great reward.

ejabrod

I think you may have misunderstood when I said diet. I didn't mean to go on a diet, rather look at your current diet. Keep a food diary and after a couple of weeks you should see a pattern and be able to identify the foods that you should reduce or remove. You will have to be honest and diligent: Time, food, quantity, calorific content etc.

Also, it is very hard to advise when you have health issues. Without (or even with) knowing the issues, here is probably not the best place to get answers. Before undertaking any major changes you should consult your gp, and maybe a dietitian also.

It would appear from your posts that this will be a complete life change, this takes time and effort, it will not happen in a month.

As with charting your food consumption, chart your progress when you do start. Once you remain motivated, the progress chart will be a great reward.

Nalz

Thanks again!

ejabrod

No problem.

It is hard to stay motivated and initially you may not see big results but if you persevere, you will see the benefits.

Wish you the best of luck

ejabrod

Hey OP, have you come to any decisions regarding this?

Nalz

ejabrod wrote: »

Hey OP, have you come to any decisions regarding this?

Hey

Well first thing I've done is cut out some of the carbs in my diet... still mulling over the gym membership, but the dumbbells are going to get a dust off next week.

I'm sure it won't hurt to use some heavy bells in the mean time?

Hunter gatherer

If it is toning you are after there are many fitness dvds you could choose from (cheaper than a gym if money is tight after Christmas) Plus you could follow along at your own pace.

Nalz

Hunter gatherer wrote: »

If it is toning you are after there are many fitness dvds you could choose from (cheaper than a gym if money is tight after Christmas) Plus you could follow along at your own pace.

I suppose the title is v misleading. I probably need to get the arms a little bit bigger, and the belly a little bit smaller

Hunter gatherer

Oh I see. Something on many of our wish lists I'd say.

Well the dumb bell approach and sheer commitment will be the way forward for the arms.

And diet may be the best way forward for reducing belly size.

I'm afraid there are no quick fixes for any of us. Motivation is key. Which is where gyms and trainers can be very helpful if you can afford them. If not, roping in a good friend to motivate you to go for walks 2 or 3 times a week could be a good move.

ejabrod

Good to see that you are looking at options!

Again, the diet will be key to this. (If you drink alcohol, try removing it for 4 weeks and you will be surprised at the difference it makes especially in the mid section) Don't forget teh food diary (if you can)

Whatever about 'heavy' weights, ensure your technique (form) is right. That may need light weights to begin with and then onto heavy weights.

Will keep checking in on this thread if you keep it updated !

ejabrod

Hey Trilla, any progress?

Nalz

ejabrod wrote: »

Hey Trilla, any progress?

hiya

of the negative kind yes

I've had a few hospital visits and my ailments have gone slightly gotten worse. So all I've done on my side is eat a little healthier, which has improved things.

But in terms of the toning up, zero

ejabrod

Sorry to hear that

If you have physical restrictions but are able to walk, a brisk walk for 20 mins twice a day can help with the body shape.