Years without Exercise. Need Help.

[Levistus]

Hello everyone. I need some help. I've been inside the house for years now cause of anxiety. Now that i'm slowly recovering, I need tips on what to do to get back to shape.

Just earlier this morning i tried jogging with a friend. Didn't take long til I felt the part of my legs below my knee hurting. So I decided to just walk then jog again when the hurt is kinda gone. So I ended up jogging, walking, jogging then walking. After that I played basketball 1 on 1 with my friend. I felt that I'm really slow and its kinda hard to balance. Feeling like I stepped on a deeper ground than my other feet. The score was 1-0 and I was too tired too fast. Then I vommit after. I drank gatorade to replenish fluids thinking maybe it will help.

Can someone please give me advice on how to slowly but surely lose weight and gain some stamina so I can play basketball or jog/run longer? When I play basketball i just stand and walk around not running cause I get too tired too fast.

Please help me I'm 23 now and probably 140+ lbs last time I checked cause my psychiatrist has a weighing scale.

To lose weight(esp double chin, big tummy), gain stamina and get my body stronger is my goal. What should I do cause I haven't had any real exercise in years. All I do is play games on my PC. I need to get back into shape now that im slowly recovering from my Anxiety. Hope you guys can help.

Thanks a LOT.

 

[HiDnGoD]

Hello everyone. I need some help. I've been inside the house for years now cause of anxiety. Now that i'm slowly recovering, I need tips on what to do to get back to shape.

Just earlier this morning i tried jogging with a friend. Didn't take long til I felt the part of my legs below my knee hurting. So I decided to just walk then jog again when the hurt is kinda gone. So I ended up jogging, walking, jogging then walking. After that I played basketball 1 on 1 with my friend. I felt that I'm really slow and its kinda hard to balance. Feeling like I stepped on a deeper ground than my other feet. The score was 1-0 and I was too tired too fast. Then I vommit after. I drank gatorade to replenish fluids thinking maybe it will help.

Can someone please give me advice on how to slowly but surely lose weight and gain some stamina so I can play basketball or jog/run longer? When I play basketball i just stand and walk around not running cause I get too tired too fast.

Please help me I'm 23 now and probably 140+ lbs last time I checked cause my psychiatrist has a weighing scale.

To lose weight(esp double chin, big tummy), gain stamina and get my body stronger is my goal. What should I do cause I haven't had any real exercise in years. All I do is play games on my PC. I need to get back into shape now that im slowly recovering from my Anxiety. Hope you guys can help.

Thanks a LOT.

Wow. You've got a long road ahead of you, my friend. But as many people on here have proven, if you have the patience, miracles can be worked.
I think first off, you should have a complete physical by a Dr., with bloodwork, etc.
Next, realize it's going to be slow progress, so don't expect too much, too fast, or you'll get down on yourself.
Do you have access to weights? Getting a gym membership, or some free weights for home, & start lifting light weights.
Check your diet. There are a lot of foods that many people think are healthy for them, but have hidden dangers.
Spend some time on here, reading what others have posted about diet & exercise.
Knowledge is power.
Good luck, & keep posting.

 

[Levistus]

Thanks for the reply. I have a stationary bike here. Do you think I can start with this? Will this help me lose weight, strengthen my legs and increase my stamine? And then maybe after a couple of weeks I can go back to jogging. Is that a good idea? Thanks again.

 

[SgtSlaughter]

Good job at working through your problems and best wishes with continued success...

Eat clean food and lots of it. No junk food, no alcohol... and don't overthink things, doing anything is a good start.

Just do something every day and you'll get better at it. Using the bike will be good for cardiovascular health and endurance... I don't think it will have good carry over to jogging and running though because much more is involved with that.

Keep reading on here... read, read, read... educate yourself.

 

[Levistus]

Thanks sgtslaughter.

What do you guys think about this simple plan?
1. 40-50 mins of stationary biking in the morning.
2. an hour or so of shooting baskets or something in the afternoon.

I still don't have any idea on how to strengten my legs for running. Any exercise anyone know that can help for someone who hasn't exercised for years? Any simple exercise I can do everyday or something to slowly strengten my legs.

Thanks again.

 

[gettnlarge01]

Simple lunges with some weights will build up leg strength.

 

[Windkun]

it can be done my friend.

I may only be 17 years old so my body make-up is very different but let me tell you a piece of my story. 2 years ago I weighed 220 pounds of basically pure fat, I was depressed I hated my self, and I hated how people perceived me.

Over that summer 2 years ago I began jogging 2-3 miles a day on my treadmill (replace it with walking man) Eating only cold-cut sandwhiches on wheat while drinking only water, keeping my calorie intake to about 1750 or a bit lower, also Lift weights even if only a little bit about 4 to 5 times a week, although I went 6 times a week, and did extra cardio there.

I got down to 140 by the end of that summer and 135 by october. I now weigh about 150 of pure lean muscle and I am living proof that if you stick to it, you can do anything,

 

[Levistus]

Thanks everyone for your support.

Ok I will now do stationary biking since i dont have a treadmill for building stamina and losing calories. Then doing lunges to strengthen my legs to prepare for jogging. Then prolly Shoot some hoops in the afternoon.

Biking in a morning. Shooting hoops in the afternoon. Whats the best time to do the lunges?

Thanks again.

BTW When I jog, the side or sides of my back hurts as well as the part below my knee. Do I need an exercise for that part of my back as well?

 

[HiDnGoD]

Thanks everyone for your support.

Ok I will now do stationary biking since i dont have a treadmill for building stamina and losing calories. Then doing lunges to strengthen my legs to prepare for jogging. Then prolly Shoot some hoops in the afternoon.

Biking in a morning. Shooting hoops in the afternoon. Whats the best time to do the lunges?

Thanks again.

BTW When I jog, the side or sides of my back hurts as well as the part below my knee. Do I need an exercise for that part of my back as well?

I don't think you should rely on just lunges for your legs, or for that matter, just focus on legs. You should really consider a total body lifting program, even if it's only a few compound movements. Also if your main focus is endurance for running & you do too much cardio, it will hinder your muscle gains. Muscle tissue is more metabolically active than fat, so if you want to increase your metabolism & lose fat, build more muscle.
Lunges, squats, windsprints, dead lifts, etc. Various forms of pressing movements, like Bench press, military press, push ups. Pull ups, chin ups, lat pull downs. Don't forget, too, When you build a muscle, you also have to build the opposing muscle group Chest-back, abs-back, Bi's-Tri's, Hamstrings, quadriceps. If you don't, you could get pain from strains, or impingements due to muscle imbalance.

 

[Levistus]

ok everyone since im in a bodybuilding forum and HiDnGod suggests for me to work on the whole body, ive decided to not to lose weight anymore but to lose fat and turn my 140+ lb. body into lean muscle. i dont know if 140lbs is an ideal weight for a 5`7 guy like me. ive just bought 2 dumbbells 15lbs each excluding the bar, cause im not really that strong. can anyone recommend a good routine like mon,wed,fri weight training for whole body and mon-fri cardio(stationary bike) til my legs strengthens.

Also i dont know the names of the exercises that you can recommend but i will find pics or videos on my own. ill especially be expecting a reply from HiDnGod since you gave a good advice about the whole body workout and exercising the opposite muscle group. Just tell me the name of the exercise like for mon,wed and fri and ill be looking them up online. Please remember though that ive havent had exercise in years so just recommend exercises for a beginner like me and i will not to overdo it.

Thanks again everyone.

P.S. Since I started thinking of losing WEIGHT, i kinda ate less. Less rice and stuff. So now that ive decided to just lose FAT and get some muscles, should i get back to my usual amount of food? I like eating fish and veggies everyday btw.

 

[HiDnGoD]

ok everyone since im in a bodybuilding forum and HiDnGod suggests for me to work on the whole body, ive decided to not to lose weight anymore but to lose fat and turn my 140+ lb. body into lean muscle. i dont know if 140lbs is an ideal weight for a 5`7 guy like me. ive just bought 2 dumbbells 15lbs each excluding the bar, cause im not really that strong. can anyone recommend a good routine like mon,wed,fri weight training for whole body and mon-fri cardio(stationary bike) til my legs strengthens.

Also i dont know the names of the exercises that you can recommend but i will find pics or videos on my own. ill especially be expecting a reply from HiDnGod since you gave a good advice about the whole body workout and exercising the opposite muscle group. Just tell me the name of the exercise like for mon,wed and fri and ill be looking them up online. Please remember though that ive havent had exercise in years so just recommend exercises for a beginner like me and i will not to overdo it.

Thanks again everyone.

P.S. Since I started thinking of losing WEIGHT, i kinda ate less. Less rice and stuff. So now that ive decided to just lose FAT and get some muscles, should i get back to my usual amount of food? I like eating fish and veggies everyday btw.

Okay, I can't say too much here, from work, 'cause my computer was built in 1899.
Most exercises are good for beginners & experts, it's how they are assembled into a program, & how intensely they are done that makes the challenges.
First, consider your diet. a good starting point is 40% clean Protein, 30% carbs, & 30% fat. You want to eat enough to feed muscle building, without eating too much. If you eat too much, no matter how good, it'll turn to fat.
While you are working on that, I would suggest you start with bodyweight compound movements. Pushups, squats, lunges, etc. You can use a 5' steel bar, or light dumbells to help you develope your from. Form is important, before piling on the weight, because if you use more weight than you are used to & your form is bad, the risk of injuryis heightened.
As you are doing these things, I would also suggest you read voraciously. Read some of the logs on here, the comments & input are worth more than the servers this site is hosted on. *Bunny*, Sgt Slaughter, jpt, ck, Treillin Nelmsjer(sp?), are a very few.
Knowledge is power my friend, and there is a shit oad of it on here.
Many of these others are also far more qualified & experienced than I at this, so, avail yourself of their expertise. Don't get overwhelmed by the volume of info, just read & assimilate.
This is your life, & you can change it, more than you can imagine right now. Stick with it.

 

[wlmcrae]

If you like your info all in one place, pick up a copy of Body for Life (book by Bill Phillips) or Burn the Fat, Feed the Muscle (e-book by Tom Venuto). They both have the basic 'healthy active muscle/cardio lifestyle & nutrition' all in one place.

Good luck!

 

[Levistus]

is it a good idea to exercise all the muscle groups and their opposite groups all in 1 day mon/wed/fri? even with light weights. then cardio mon-fri.
thanks.

Edit:

I checked out Mark Rippetoe's 3x5 routine.
http://forum.bodybuilding.com/showthread.php?t=712752

Is this a good routine for me? Can you guys add any more exercises if needed? Also can anyone explain the repetitions? Should I finish a certain exercise first(all sets) before I do the next ones?

Thanks again.

 

[HiDnGoD]

is it a good idea to exercise all the muscle groups and their opposite groups all in 1 day mon/wed/fri? even with light weights. then cardio mon-fri.
thanks.

Edit:

I checked out Mark Rippetoe's 3x5 routine.
http://forum.bodybuilding.com/showthread.php?t=712752

Is this a good routine for me? Can you guys add any more exercises if needed? Also can anyone explain the repetitions? Should I finish a certain exercise first(all sets) before I do the next ones?

Thanks again.

I haven't read that one. I'll have to check it out. I believe the 5X5's mentioned on here are for more experienced lifters.
There are really limitless ways to work out. Some people do all the sets in one exercise in a row. Others do a circuit where they do several exercises, 1 set each, then start that circuit over. I've seen others do a pyramiding format, for each exercise (15reps X 40lbs, 12 reps X 50lbs, 9 reps X 60 lbs, 6 reps X 70;bs, etc). As they get to the heavier sets, with a longer rest between, they'll start the warmup sets for another muscle group, between the heavy lifts.
Sometimes people will do antagonistic muscle groups in one workout & the next workout they'll do something different.
You have to find out which way you enjoy more, & which way works more, for you. Generally it's good to switch your workouts around every couple of months. Keeps things interesting & keeps the muscle from getting accustomed to a certain workload. It also gives you a better appreciation of muscular function. It's an education that'll hold you in good stead for a lifetime.

 

[Levistus]

Hey guys it's monday here and i just finished my workout. I did the following:

2x15 Squat
2x15 Bench press
2x20 Deadlift
2x15 Declined Bench press

Before i finished my 2nd set i vommit again just like after i jog/walked for about an hour before. Can anyone give me advice on what to work on so i will not vommit the next time. Anyone know the reason why it happened? Now i kinda have a little headache or something. oh well gotta rest. Thanks.

Edit:

BTW i use 17lb dumbbells or something. thats why i thought of instead of 5 repititions i did 15. someone fix my routine for the better pls... remember i had no exercise for years.. thanks a lot

also btw on wed ill be doing this routine:

2x15 Squat
2x15 Standing military press
2x15? power cleans
2x8 Chin-ups
fix this one also pls thanks again.

Edit: Cool i can't stand up lol. I tried walking then i fell to the ground. Isn't that supposed to happen on the next day? waa huhu my leg work worked i guess. not sure about the arm and chest. Darn i can only walk when my legs are straight and locked but when i bend them i fall to the ground. Guess ill have to walk stupidly around for a couple of days.