schools starting!!!!

i think i've had an ED, and i want to gain weight without too much fat... but schools starting and i'll be SENDENTARY... uhoh uhoh uhoh!

i know, muscle= weight lifting/ strength training......

does anybody have good suggestions?
anythings worked for them before?
I want to look toned and nice and gain weight at the same time. i;d hate to look flabby on my weight gain journey or i KNOW i'll relaspe.

i was thinking... 1-3 miles a day, 50 sit ups, 30 push ups, 50 half squats........ is that good enough or do i need more variety?

 

 

if anyones been in the same position as me, what did you do?

i want that toned dancer's body..... :D..... is it too much to ask for?

my main problem is that my school schedual's SO BUISY...... all honors, all available AP's, 4-5-6 clubs, architecture (hard class), community service...

can i really gain weight without becomming flabby?..... i'll be sitting most hours.

how hard is it to gain muscles........
and is there a problem with running 1-3 miles a day?.... i want to ace my FITNESS TESTING again this year :D (run mile under 8 min)

 

how can i keep running under 8 min?.... how can i maintain 50 sit ups/ 30 push ups?...............<<<<< MAIN CONCERN. I WANT MY BODY TO BE ABLE TO DO THIS and still gain weight.....
gaining weight would give me ENERGY RIGHT?!

If you are trying to gain weight (muscle) you only need cardio at the most 3 days/wk for no longer than 30 min.  Anything more than that is going to make it very hard to gain any muscle.  Also to gain muscle you must be eating more than you burn, maybe 100-300 cals to start off with.

You should look into some workout plans.  Maybe an upper/lower split 4x/wk

Ex: M/Th: upper, T/F lower, W: cardio

Upper: chest press, shoulder press, row, pull down

Lower: deadlift, squats, lunges,

Honestly if you are looking to gain muscle, your routine is not going to be much help.  You need do challenge your self with some weights!

As long as strength training is your focus and you eat a clean diet, you shoul gain more muscle than fat.  Once you gain the amount of muscle you want, you can go back to a cal deficit to get rid of the some of new gained fat.

liz is right on,  (weight lifter myself)   doing more than like an hour or so of cardio a week when weight training will hamper the benefits, also your definitely going to need to eat more cals than you are burning, I read somewhere that weight training burns cals up to like 4 hours after your done working out, also a slight warning. You will gain alittle fat but not much and gaining it is a good thing while weight training, and if you dont want to have "bulky" arms, you can do back or leg exercises. the general rule of thumb is gain muscle then do the toning

Good luck!

I am in a similar situation in that I need to gain weight, am starting back at school again but also long distance run competitvely and have to try and keep a 6.5 min mile maximum. I just have to eat ALOT which I know can be hard but seperate it into like snacks and meals throughout the day the best you can but I also weight train intensively for about 30-45 mins 5 times a week in order to gain muscle. This is what I have be advised by trainers, coaches etc. but it is really important for you to first recover from an ED because it seems asthough you are just compensating your eating for exercise. And you should also focus on your studies and just relax a little because by stressing you are also harbouring any chance your body has to rest which it needs to build muscle!!

you need to stop with the cardio for a while if you are recovering from an ED. it is a form of purging, and it will really slow down your weight gain. just gain the weight back, then when you have the strength, start to exercise. it might feel uncomfortable at first, but who said recovery should be easy?

 

i'm thinking of doing 1 fast mile a day, 3 of those daysi may add 2 extra jogs and 1 minilong jog SOME sunday mornings when i feel good.

i will take LIZ'S advice on the workout plans, but wheres the abs workout?
would splitting those weightlifting days like that REALLY have an impact?.... how long do i weightlift for?.... 30 min?...........

 

 

i need help being motivated to do weight lifting... i'm never really excited to do them :(.... its like... UGGG. i hate this.
and between reps/sets, i rest for a WHILE........ is that okay?

Original Post by iwontbeflabs:

i'm thinking of doing 1 fast mile a day, 3 of those daysi may add 2 extra jogs and 1 minilong jog SOME sunday mornings when i feel good. Running is fine to do, it's just that you'll have to eat that much more if you want to gain weight.

i will take LIZ'S advice on the workout plans, but wheres the abs workout? Every exercise that Liz listed will work your abs.
would splitting those weightlifting days like that REALLY have an impact?.... how long do i weightlift for? However long it takes to do 3 sets of 12 for all your exercises.... 30 min?...........

 

 

i need help being motivated to do weight lifting... i'm never really excited to do them :(.... its like... UGGG. i hate this.
and between reps/sets, i rest for a WHILE........ is that okay? Rest between sets is fine, pick a length of time (30 seconds, 1 minute, 90 seconds...) and stick to that long of a break, bring a watch to make sure.

 

The routine I posted is the routine that i do.  I do 3 set of 10 for each excercise and it usually takes me about 25-30 minutes to get through the routine.  You really should not rest more than 90 seconds between excercises.

The majority of the excercises I listed are compound excercises.  To do them with the proper form your core must be engaged (abs).  If you would like you can through some sit ups in there, but heavy direct ab work is not necessary.  Too much ab work will actually make your waist get bigger.  Here is a link to an article that will explain why too much direct ab work can be bad. http://www.t-nation.com/readArticle.do?id=130 5014 (scroll down to the section regarding Britney spears)

A very good core/ab excercise that I do a few days per week is the plank.  I usually do 3 sets of however long I can hold the position.