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Old 06-12-2020, 11:55 PM
 
9 posts, read 1,998 times
Reputation: 10

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Hi guys and girls,
I’m new to the forum however have always been interested in fitness and have wanted to pursue bodybuilding but never got round to it. I know there are loads of experienced people on these forums who might be able to offer some advice and would appreciate any tips I could get...

I unintentionally lost a lot of weight by doing way too much cardio and not eating enough to fuel my workouts... by the time it all happened It was too late and I was left in a very vulnerable and severe state where I had to quickly recover and follow a meal plan to bring my health back up. Now I’m at a healthy weight however it seems like my upper body especially is extremely weak due to the loss of muscle mass that occurred along with weight loss.

I am left in a bad position since i’m now too weak to lift dumbells and have resorted to bodyweight exercises but it seems like it is not making a difference. I would ideally like to gain some more mass particuarly on my upper body as it seems like my lower body still has a decent level of muscularity and strength.

I am 5’4, female and around 50kg
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Old 06-13-2020, 05:00 AM
 
6,196 posts, read 2,738,031 times
Reputation: 11916
Quote:
Originally Posted by Liftingphilosopher View Post
Hi guys and girls,
I’m new to the forum however have always been interested in fitness and have wanted to pursue bodybuilding but never got round to it. I know there are loads of experienced people on these forums who might be able to offer some advice and would appreciate any tips I could get...

I unintentionally lost a lot of weight by doing way too much cardio and not eating enough to fuel my workouts... by the time it all happened It was too late and I was left in a very vulnerable and severe state where I had to quickly recover and follow a meal plan to bring my health back up. Now I’m at a healthy weight however it seems like my upper body especially is extremely weak due to the loss of muscle mass that occurred along with weight loss.

I am left in a bad position since i’m now too weak to lift dumbells and have resorted to bodyweight exercises but it seems like it is not making a difference. I would ideally like to gain some more mass particuarly on my upper body as it seems like my lower body still has a decent level of muscularity and strength.

I am 5’4, female and around 50kg
Have you tried resistance bands/loops at all? With those you can customize the resistance and then build up as you get stronger. I am a little bigger than you but have a weak upper body. Many classes I have done only use 2, 3, or 5lb dumbbells. I even have 1lb dumbbells at home for some ultra high rep exercises. I do the machines at the gym, but obviously that is not an option now and I am not sure I will go back immediately when they reopen.
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Old 06-13-2020, 05:02 AM
 
Location: interior Alaska
5,395 posts, read 3,869,660 times
Reputation: 17083
You really should talk to your doctor about this. Any exercise regime needs to be part of your overall recovery and maintenance plan for your eating disorder.
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Old 06-13-2020, 05:29 AM
 
9 posts, read 1,998 times
Reputation: 10
Quote:
Originally Posted by RamenAddict View Post
Have you tried resistance bands/loops at all? With those you can customize the resistance and then build up as you get stronger. I am a little bigger than you but have a weak upper body. Many classes I have done only use 2, 3, or 5lb dumbbells. I even have 1lb dumbbells at home for some ultra high rep exercises. I do the machines at the gym, but obviously that is not an option now and I am not sure I will go back immediately when they reopen.
Ah thank you so much for the recommendation. I have heard of resistance bands but not considered them yet. What kilo resistance bands do you think I should start off with since I think they are numbered in terms of resistance. I will also look into using light dumbbells to start off with since I’m sure that won’t be too strenuous. I think if you are still getting a good workout at home with your dumbbells and bands you shouldn’t worry too much about quickly getting back in the gym - thanks for all the advice.
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Old 06-13-2020, 05:32 AM
 
9 posts, read 1,998 times
Reputation: 10
Quote:
Originally Posted by Frostnip View Post
You really should talk to your doctor about this. Any exercise regime needs to be part of your overall recovery and maintenance plan for your eating disorder.
The doctor has given me the green light to exercise however is not too informed on the fitness and bulking side of things so has recommended I do some research and ask around as well as use his support. I understand though the importance of accessing support but my situation is a little different as I was never officially diagnosed with anything as the weight loss was not intentional and I just had to access medical dietician support to increase my weight rather than any therapy Since I actually wanted to gain weight.
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Old 06-13-2020, 04:23 PM
 
185 posts, read 56,609 times
Reputation: 90
If you are patient you can make great progress. I was extremely skinny in high school and my first year in college due to excess running and eating too carefully. I was able to quickly add strength but of course I had to start slow and eat a lot.

You can only gain a certain amount of muscle naturally a year so bulking is not necessarily recommended unless you don't mind gaining some fat with lean body weight.

Most important is always diet.
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Old 06-17-2020, 09:27 AM
 
3,241 posts, read 2,633,663 times
Reputation: 3427
Body weight and resistance bands are good. I recommend circuit training if you're not doing that already. Also try to get enough protein in your diet to build muscle. Ideally 80 - 100% of your body weight (in lbs) in grams, so for you it would be 88-110g of protein a day. It's surprising you weren't even aware of what you were doing. Maybe try a journal or a tracker app so you know you're getting enough nutrients if you're not doing that already.
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