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03-28-2011, 02:53 PM
(This post was last modified: 03-28-2011, 02:54 PM by Gerira.)
Well, I recently quit smoking and now I realise that I can't run for 30 seconds without getting sweaty and without a breath. I'm not fat. I have 59-61 kgs (depends from day to day) and I'm 1.78 m tall.
I would like to start doing some exercises, and at the same time gain some weight (like 5-10 kgs). Can you recommend me some exercises that I could do at home, how many times a day/week, repetitions and things? Also, what should I eat to gain weight faster, because I eat a lot, but nothing sticks to me.
Lol, I hope you guys can help me out. Thanks.
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Have a high protein diet if you want to bulk up, and, instead of doing short, intense exercises, do long, moderate exercises, so you can improve your endurance.
If you do weights, for better gain, you should do less reps of heavier weights, although if you just want toning, do more reps of lighter weights.
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Before you do anything extreme, start slow. Smoking is terribly bad for you, and will affect your health greatly.
Try walking, and work your way up with distance and speed.
As for your diet, consume a lot of protein and carbohydrates, as stated above. If you would like to create an exercise plan, look online for more details.
If you have further questions, feel free to post back on the thread. Good luck with your journey!
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The thing about endurance is that you have to work your way up as said before. You can't just run a marathon the first time. You have to run 1/4 of a marathon, 1/2, 3/4, then the full thing.
The best advice I can give you is "routine". Remember to make it a part of your week at least for 3 to 4 days out of the 7, and make sure that you try to push yourself even just a little every time.
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Thanks for help guys, I'll start it slowly then, and increase the intensity as the time goes.
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Smoking was a very bad decision. Start small and take it slow then go on to bigger things.
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I workout every day and I also train waterpolo.Swimming is really good way to get fit.
And if you perfer doing something at home I would suggest slow running for start.Make it slow but long distance(don't have to be a long distance for start but change it every 1 or 2 weeks)
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Some people are telling you to start slow, I would have to disagree, the only way progress is made is by pushing your limits, so go as hard as you can for as long as you can.
There isn't much you can do at home, pushups and sit ups will only do so much for you.
If that's all you can do, do plenty of them every day, also get a broom stick or other similar pole and put it over your shoulders and bend side to side, this will work your hip flexors, giving you "man lines" as they're called. With that same pole on your shoulders, twist side to side as well, this works your abs quite well and in a different motion than sit ups.
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04-05-2011, 11:42 AM
(This post was last modified: 04-05-2011, 11:43 AM by AceInfinity.)
(04-05-2011, 11:29 AM)Swat Runs Train Wrote: Some people are telling you to start slow, I would have to disagree, the only way progress is made is by pushing your limits, so go as hard as you can for as long as you can.
That's all good until you get a heart attack from working that muscle too hard.
If you've been sitting around for the past few years chewing down McDonalds fries and hamburgers I doubt that would be good to strain yourself to the limit right away. People don't run marathons in a day, especially if you're older. You push yourself to a higher limit of course, but not until you can't go any longer. And for the first time in a while, I wouldn't suggest taking it to the highest level right away.
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(04-05-2011, 11:42 AM)Infinity Wrote: That's all good until you get a heart attack from working that muscle too hard.
If you've been sitting around for the past few years chewing down McDonalds fries and hamburgers I doubt that would be good to strain yourself to the limit right away. People don't run marathons in a day, especially if you're older. You push yourself to a higher limit of course, but not until you can't go any longer. And for the first time in a while, I wouldn't suggest taking it to the highest level right away.
There's a difference between pushing yourself and being a fool lol, you go until you're tired and feeling the endorphins that always come with a solid effort, not about to collapse and die.
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