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HALP! aka I can't stay standing up in a strong breeze Anonymous
dear /fit/,
I am an 18 year old female and my problem is I am very, very weak. I am not here to seek weight loss advice - I'm 5'9 and roughly 120lbs, which admittely could be part of my problem. My arm/wrist is so thin that my boyfriend can wrap his thumb and forefinger around it and have a large amount of wiggle room. I have absolutely NO muscle whatsoever and I am so horribly unfit that it's actually begun to impede the quality of my life and I really desperately would like to get stronger and, well, fitter.

I get out of breath and can't run or dance energetically for more than 5-10 minutes without feeling I'm going to collapse. Twice this week I had to ask my bf to open bottle caps for me because I absolutely -could not- open the damn things no matter how hard I tried, I actually chafed/blistered my hands trying to open them and I couldn't. It's so embarrassing that it's just reached a point of complete wtf-ery. Also I have like no sexual stamina for the more interesting positions that require me to put some effort in and I feel bad making him do all the work all the time. I really want to shape the fuck up because I am sick of having no stamina or strength.
I have never been a sporty person and when I was younger I thought the only reason to work out was to lose weight (which I never needed to do). /fit/, for someone that has barely done a day of exercise in their whole life, what is the best way to start? I am absolutely clueless. I do have access to a family gym membership I could use, but I am also looking for exercises and stretches that I could do at home, on the floor or even sitting at my computer to start with. I have yet to read through the entire /fit/ board so I apologise if this post is redundant, but any tips or advice on how I can get started and work my way up to being a fit, healthy and STRONG person would be much appreciated.

pic of starbuck/katee sackhoff, a woman that looks like she could kick ass >_<
>> Anonymous
so stop eating lots of protein and working out.

You can't change much since your bone structure is disgustingly thin.
>> Anonymous
What's your diet like?
>> Anonymous
In before HIIT and SQUATZ.
>> Anonymous
>>62784

I eat a LOT of fruit, yoghurt, cheese, brown bread, vegetables, white rice, milk, coffee and tea (both herbal and caffeinated). I like sugar and eat chocolate or cake when I want to, but that isn't very often (maybe once a week?). I do not eat much fish or meat simply because there's very few kinds that I like, I am not a vegetarian, it's just that I am extremely picky about the taste of many meats and fish and will only eat certain kinds.
>> Anonymous
>>62788
You sound really similar to my girlfriend. Umm, though I'm not really sure how much you can change without putting on quite a bit of fatty weight. You most likely have a naturally very slim body structure.
>> Anonymous
eat more food.

lift heavy things.

repeat.
>> Moonmauler
>>62788
Chicken and turkey breast are the best sources of protein from meat. If you don't like them, eat a lot of eggs.

And in the end, going to the gym is the best thing. Having a full range of freeweights at your disposal is critical after you've graduated from a beginning standpoint. So start out doing some bodyweight squats at home, maybe try some push-ups (start with "girl" push-ups if you can't do regular) and go running or biking outside.

After you feel good doing that stuff you can move on to the gym and do weighted squats, benchpresses and deal-lifts. The most important thing to remember though is: don't feel like you have to do different exercises than men. If anyone says you shouldn't be squatting and benching because you're a girl tell them to fuck off and die.
>> Anonymous
>>62790

Yep, I do. Like I said I have barely ever done any exercise for a long period of time in my life and I have always eaten what I wanted and I think the heaviest I have been at one point is 135 lb. Now this would be a blessing to some but it has turned out to be a curse for a lazy person like me who never had a motive to exercise and is just now realising the repercussions of it =P
>> Anonymous
>>62792

I don't like turkey or chicken but eggs are alright, so I guess eggs it is.

Thank you for the advice, I guess I will start with some light jogging and weight lifting then? Could you describe what "girl" push ups are (I have an inkling >_>) because I am quite certain I can't do even one "manly" push up.
>> Moonmauler
>>62795
Girl pushups are when you keep your knees on the ground.
>> Anonymous
>>62795

Okay, I can do that.

Would you say there's a certain number of pushups or squats I should aim for in the beginning? Or length of time I should do them for...or should I go until I'm too tired to keep going?
>> Anonymous
It's essential that you eat as much food as possible. Don't ever let yourself believe otherwise. The only time it's okay to eat less is when you're not getting any exercise.
>> Anonymous
If you want to become fit, you're going to need the energy to do so. Your metabolism has slowed.

It's going to be difficult at first, building stamina from a low starting point is taxing precisely because you lack the energy and stamina to do so.

Running or biking would be a good start. Also, SQUATZ for real, even if its just up and down with no weight on your back.
>> Moonmauler
>>62798
Well, it's hard to recommend a set number cause I don't know just how strong you are. But try for three sets of ten at first. If that's too hard, do less. If it's too easy do more.
>> Anonymous
>>62810
If she can do 30 easy pushups she should definitely graduate to full pushups. Just do as many as you can until you can't possibly do any more. Jogging, swimming, biking, and aerobics are all great for stamina and initial strength gain.
>> Anonymous
>>62783
>>so stop eating lots of protein and working out.
lol wut?


OP: Get some protein, your diet looks really heavy on carbs. This is fine, but to build some muscle you'll need protein. There aren't many sources of protein when you don't like meat, try some eggs, milk, cheese or soy.

It doesn't really make sense to go to the gym when you can't even lift the weights, so start with pushups or girl pushups as some anons suggested, crunches, squats without weights, shoulder flys with water bottles etc. When you can do more than 30 of them go to the gym, and do a proper full body workout.
And start running, running really helps with stamina. Swimming is fine too if you have access to a large pool.
>> Anonymous
First go to the doctors to make sure you're not anaemic.

Then increase your protein and fat intake and try to do simple day to day excersizes. Do some gardening, increase the amount of walking you do and simple things like carrying heavy shopping. Build up intensity of activities as you go along. You could try a gym but just making simple changes to make your day to day life more of a work out is more sustainable.
>> Anonymous
Here's what you do: get a road bike. Like a track bike hybrid, single gear, not necessarily a fixed gear, though that is good for distance. Then you want to ride that mother fucker as much as you can. Climb hills on it. That will get you pumped. Then you can subsidize that shit with some free-weights. But seriously, get a bike. One that pushes your abilities. Like 52T sprocket in front and 16T driver in back. That will do. That's 28" wheels too, btw.
>> Anonymous
>>62798
To start, do as many pushups as you can in one go. Record how many pushups you were able to do. This is your MAX.

You're a beginner, so let's say your MAX is five pushups. When you are ready to exercise, do four pushups, rest, then three pushups, then rest, then two pushups, then one. If your MAX is ten, during a routine start with eight pushups, then six, then four, then two. You want to spread out the numbers so that you are still strengthening your supporting muscles without over stressing them.

For food, you need to get on a stable diet to regulate your metabolism and increase your stamina. Most fitness junkies will recommend 6 small meals a day, but since you're a beginner and fairly slim, 4 might be better suited. So your meal plan should look like this:

Meal 1: Protein, carbohydrate.
Meal 2: Protein, carbohydrate.
Meal 3: Protein, vegetable.
Meal 4: Protein, vegetable.

Your protein will be basic meats or eggs, your carbs should be rice or beans or bread, your vegies are up to you.
>> Moonmauler
>>62885
Dont forget to eat your fats. A lot of people (myself included) recommend getting your carbs in earlier in the day, and cutting them out in the later meals and replacing them with fat. My breakfast usually only has a tiny bit of fat, while my last meal of the day has almost no carbs, a lot of protein and a decent amount of fat.
>> ? muscle mass == ? metabolism == ??strength, energy, life RSI guy !HjbWRiSTJ.
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>>62788
you'll have to define LOT for us. a banana is a serving or two, depends how big. begin with a food diary for 3 typical days. 2 weekdays and 1 weekend day. now that's may seem a big job to completely itemize everything you eat for three days, but this site will help: fitday.com, and if you really mean it you'll do this.

You're going to have to increase your metabolism/appetite. Eat larger breakfasts first, have 1 or 2 cups water 20 minutes before to stimulate some hunger. I mean as much as you can gulp down, then a little more. Metabolism is like a furnace, and yours is the on the lowest setting possible. To turn up the fire, stock it with more source material (i.e. wood= more **healthy** food).

Having any increase in muscle mass on you will burn more calories just sitting there doing nothing. Lift!

replace white rice with whole (brown) rice.

>>62800
do a little research on your role model there. I'm sure a tv celebrity like Katee has a magazine article kicking around somewhere saying how much calories she eats per day. among other dietary details. try to eat like her, I guarantee it's more than you're currently eating.
>> RSI guy !HjbWRiSTJ.
>>62876
well i don't know how important it is get a diagnosis if anaemic or not. OP is certainly alive and eating, so I'd simply say to eat more regardless. however at that height and weight it's certainly a concern.

i can be contacted by my posted email also, i would be happy to help anon with nutrition. considering how quickly threads disappear, my gmail will never have that problem.
>> Anonymous
OP here, thanks for all the advice in the thread. It will definitely help.

I got tested for anaemia 3 years ago when I was 15 and probably even thinner, came back negative. Who knows though since then something could have developed. I get tired very, very easily so its plausible, I'm personally inclined to think that I just simply am lethargic from my inactive lifestyle.

Again thanks to those responding.
>> Anonymous
Not to say that you don't need to be in much better shape, but
>I'm 5'9 and roughly 120lbs
That's not necessarily terrible. You could be 5'9", 120 lbs, and be more powerful than you are now.

> My arm/wrist is so thin that my boyfriend can wrap his thumb and forefinger around it and have a large amount of wiggle room.
That just has to do with your bone structure. No problem here.

But definitely follow the good advice given ITT.
>> Very Concerned Anon
Recovering anorexic here. Had the same problem during my last few severe years of illness, and the ONLY way you're going to turn this around is by - unfortunately in some minds - putting on muscle weight. Peanut butter is a GREAT way to start, but if you want to gain muscle weight you absolutely need to work your way up to 2,250-2,500 calories a day along with your exercise.

Don't go at the gym on your own. If you have insurance, you need a dietitian and a trainer. With your body structure you are VERY liable to accidentally injure yourself if you exercise without guidance. Your bones are brittle at that height and weight.

Try drinking your calories if you don't have much of an appetite, in the form of milk and maybe some soy drinks. It's imperative you increase the protein in your diet, and hopefully calcium as well - a lot of the weight in young women is bone mass, which you need so you're not a flimsy twig. You may not even look at all heavier after gaining up to fifteen pounds since your internal organs and bones will be receiving the weight as well.

Bottom line, you need to gain weight and you need to gain it gradually so it stays. Peanut butter, nuts, milk, yogurt, hummus, beans - any product you can think of that you enjoy with a healthy amount of protein.

You may be okay now, but in the next four or five years you'll be going through some pretty drastic changes to your hormones and bone structure that you absolutely need to have some weight for. Your risk of osteoporosis and weak heart conditions is very high if you don't take care of this ASAP.

Please see a nutritionist / dietitian for further advice - seriously. I would hate to see more girls turn out unhealthy due to low body weights, whether it's intentional or not.

My sex drive also suffered while I was at my most ill but returned to a healthy level after putting on 25lbs or so. You probably don't need that much, but like I said, see a dietitian.

Good luck.
>> Anonymous
>>62957
i'm not op but what if you're thin and need to gain weight but you are scared it will be on your stomahc/thighs
>> Very Concerned Anon
>>62970
That's kind of a fact of life for women. Besides, if you gain weight gradually that's not really a problem - you can gain twenty pounds and only go up one size if you do it slowly enough. Being healthy > being skeletal.
>> Anonymous
>>62970
You're going to exercise, right?