You need to build up muscle gal! It's all about diet, what do you usually eat during the week?
This isn't in the help section because it's about physical fitness alright
So I have worked out maybe 2x in the last 4 years (severe depression made me bed bound hell yea). I am really thin and have just about no muscle mass, and my lack of exercise is really starting to make itself known in my life and I know I need to change it but I have absolutely no idea how to start. Anyone have advice for me here on what I should do? It would be extremely appreciated
You need to build up muscle gal! It's all about diet, what do you usually eat during the week?
I would start off at home with:
Push ups
Sit ups
Squats
ect
Do 5 of all x3 reps for starters and build it up,
after you feel better maybe take up running, early or at night to avoid people.
you'll need lots of protein in your diet so; Eggs, Chicken, meat, veg ect
try to stay away from junk food
On facebook follow Bodyrocktv It's a fitness channel mostly geared towards women and they will spam your wall with lots of useful information. The best place to start is increase what you eat, thats how you are going to stop being a twig. The subreddit /fit is also a good place to ask for help
Go with dumbells. No need to over exert yourself, if you are weak and you push yourself into something that does not want to happen like 20 pushup when you cannot do 1 you can really damage your muscles. So dumbells will help prevent that since you can do simple movements with little resistence. 5lbs or less is fine to start.
I use this workout routine since I need simple, quick, and nothing overly physical. You are not in pain for days after with this routine.
I couldn't walk right for a week after doing a session of Insanity x.x
I would definitely recommend doing weights or exercises that make use of your own body weight such as those Serais has mentioned. Try to look at the mirror to make sure you have the posture/movement right to prevent injury. For push ups, you can start with girly push ups to build strength. When you're strong enough then progress to the normal push ups.
If strictly physical kind of work outs aren't your thing, you could try yoga/pilates? those help with building some muscles too especially when you work on poses that build strength. Maybe it'll help you relax and feel better, not a cure for depression by any means, but I hear exercise in general helps because your body releases endorphins.
Mhm, but diet and exercise walk hand-in-hand in this case.
Maybe you should start off with a goooood and complete breakfast that includes eggs, butter, milk, cheese, yogurt (I suggest greek) etc! Avoid eating too much bread and avoid anything with too much sugar, consume fruits in moderation since they also have sugar and all. Breakfast is the most important meal of the day I'm sure you've heard it!
Then for lunch and dinner you can have red meat, fish (salmon god tier), chicken (breast is better), pork and if you want to snack and like sunflower seeds and peanuts go all out because these foods are all high protein.
Also drink lots of water.
For exercises you could start with push-ups, jogging, cardio in general, there also many others that you can look up on the internet because I forgot their names.