Jump to content

  • Welcome to Celiac.com!

    You have found your celiac tribe! Join us and ask questions in our forum, share your story, and connect with others.



  • Celiac.com Sponsor (A1):

    Celiac.com Sponsor (A1-M):

  • Get Celiac.com Updates:
    Support Our Content
    eNewsletter
    Donate

Need A Healthy Way To Get Fit

skyddle27

By skyddle27
in Sports and Fitness

Recommended Posts

skyddle27 Newbie
skyddle27
Posted

I was finally diagnosed with Celiac a couple months ago. Over the past year and a half I have lost about 33 lbs. I am horribly under weight. I am wanting to gain some weight, but I really want some of it to be muscle weight. Before I got so sick, I did ballet and cheer leading and I was always so proud to do both in a healthy manor. I weighed 135 and felt great! I really want to get back in shape, I am just don't know how to approach it since I am such a twig. I have lost a lot of my muscle tone and I don't have a lot of energy. I am also still dealing with some tummy problems. Any suggestions on how and when to get back into a fitness routine? I am willing to take it slow, in fact, I think I would have to start slow. I just want to start soon.

Rhiannon

Celiac.com Sponsor (A8):
Celiac.com Sponsor (A8):

Celiac.com Sponsor (A8-M):


billcorno Newbie
billcorno
Posted

I would try and resolve the stomach issues first. Are you having trouble with milk maybe, as well as gluten? Some people who go gluten-free are sensitive to milk products for a while, until they heal somewhat.

Are you sure all gluten is out of your life? Maybe in some skin products, or soap?

As far as getting back into shape, maybe trying to work out at a gym, or trying to work with a trainer? It's hard finding someone that knows about celiac, I would guess. Walking is a good, easy-on-the-body form of exercise. If you could get in some regular walking, figure out the diet a little more, maybe you could get back to where you were.

Some suggestions...

William in AZ

quote name='skyddle27' date='Nov 24 2008, 09:11 PM' post='487184']

I was finally diagnosed with Celiac a couple months ago. Over the past year and a half I have lost about 33 lbs. I am horribly under weight. I am wanting to gain some weight, but I really want some of it to be muscle weight. Before I got so sick, I did ballet and cheer leading and I was always so proud to do both in a healthy manor. I weighed 135 and felt great! I really want to get back in shape, I am just don't know how to approach it since I am such a twig. I have lost a lot of my muscle tone and I don't have a lot of energy. I am also still dealing with some tummy problems. Any suggestions on how and when to get back into a fitness routine? I am willing to take it slow, in fact, I think I would have to start slow. I just want to start soon.

Rhiannon

tarnalberry Community Regular
tarnalberry
Posted

cross train in a few things that you like to do. *what* you do isn't as important as that you do it regularly, and for that, it has to be something(s) that you like to do.

Mother of Jibril Enthusiast
Mother of Jibril
Posted
I really want to get back in shape, I am just don't know how to approach it since I am such a twig. I have lost a lot of my muscle tone and I don't have a lot of energy.

Pilates! Look for a nice beginner's class. It can be very slow and gentle, but it's GREAT for building muscle tone, especially in your torso. I played sports in high school (basketball, volleyball, track), but since I developed all these autoimmune problems exercise makes me feel exhausted for hours. Pilates actually makes me feel GOOD :) I bet yoga would be the same way. Forget about the "no pain, no gain"... do whatever feels good and gets you moving. Lately I've been dancing with my kids to songs on YouTube.

missy'smom Collaborator
missy'smom
Posted

I am also underweight and was hesitant to exercize as I didn't want to loose more weight but my doctor said it would be OK. I have increased my protein(I wasn't much of a meat eater before)recently and thought, I'll see if my body can make some muscle! and got out the hand weights. I was amazed that with just a very small weight and a few reps a day, I have some muscles growing on my scrawny arms. Walking is great too, just a 15-20 min. walk around the block a few days a week is enough to make a difference in my legs. I also do alot of stretches before bed and they may not make me buff, but they relax me and make me feel stronger and more in shape.

johnsoniu Apprentice
johnsoniu
Posted

To combine a few responses here, lots of protein and the free weights are best for working out, even if they seem like ridiculously small weights.

My first question would be are you taking vitamin supplements, especially B12.

When I was diagnosed almost 2 years ago, I weighed 105 pounds and was put in the hospital for fear of heart failure because all my nutrient levels were in the basement. I had normally weighed about 135 as a 40 year old male who was a runner. So you could imagine how I looked laying literally on my death bed!!

That's the bad, now the good. 20 months gluten free(minus a couple mistakes) I now weigh 160 on a 5'8" frame, and have less than 10% body fat.

Here's what I did...found a website called www.bodybuilders.com, because I was desperate to gain weight. They have many links and it is a great web-site. The thing is body builders eat a lot of naturally gluten-free food(i.e. protein) Now, you may get sick of chicken, turkey, and fish, but combined with the B12 supplements( I recommend the sub lingual, as I did the shots weekly) you should start to regain your energy fairly quickly. Of course, go easy on the dairy at first as you may have trouble digesting it at first.

As far as the workouts go, free weights will build muscle faster, but don't be embarrassed using small weights. I started out bench pressing 40 lbs, and now bench 225. Repetition until you are maxed out will build muscle mass faster than if you do multiple reps of a smaller weight.

One another thing, try to eat 5-6 times a day, distributing your calorie content evenly, it will help to keep the body nourished and increase your metabolism, which will burn the fat and give your muscles more to grow from.

Good luck and if you have any questions, please contact me. I am living proof there is a great life after celiac.

  • 4 weeks later...
*Daniella* Apprentice
*Daniella*
Posted

Hello!

Johnsoniu gave you great info. I second all the information given.

I would start off by weight training 3-4 days a week. Routating the exercises every 6 weeks. When I first started weight training I found a good friend to show me the ropes. After that I learned everything through reading and the internet.

I would also eat 1 gram of protein to how many pounds you weight. For example, if you weight 105lbs you need 105 grams of protein. You can get the protein from peanut butter, meats etc. Being a recenlty diagnosed celiac I know this part is hard. Make sure you're eating 5-6 small meals a day. Have protein in every meal.

As far as cardio goes I understand your concern. However, cardio is important. It builds the most important muscle of your body...your heart. I wouldn't do more then 3-4 days a week 30 min until your weight comes up. Good luck!

Celiac.com Sponsor (A8):
Celiac.com Sponsor (A8):

Celiac.com Sponsor (A8-M):


  • 2 weeks later...
IMWalt Contributor
IMWalt
Posted

Here is something I really enjoy. I am a competitive marathoner and run on a military team, but the stress of running a LOT of miles started to wear on me. So last summer I took up walking while swinging dumbells. It was popular about 15 years ago when it was called "Heavyhands" walking. I swing them front to back, do curls, tricep presses, upright rows, all while walking very fast. It gets mr heart rate up and really works the arms and shoulders. You can pick up some light dumbells at any sporting goods store or Walmart and that's all you need. Start easy, and build up in weight and duration as your fitness improves. I try to do it 2 or 3 times a week on days I don't run, or else i use it as a warmup for my esy run days. I usually do about 2 miles.

Walt

maile Newbie
maile
Posted

I'll second the pilates and not just mat work, a reformer, cadillac and/or chair class is a great way to build muscle and can be done by just about anyone (as long as the instructor is good). at the studio I go to we even have members in their 70's with Parkinsons who do pilates a couple of times per week! If you are feeling weak this is a good way to get back into exercise and as you get stronger you'll find it some of the best stomach/core work ever! I combine the pilates with free weights (alternate days) and it is a good combination.

Archived

This topic is now archived and is closed to further replies.

Go to topic listing
  • Celiac.com Sponsor (A19):


  • Member Statistics

    • Total Members
      131,547
    • Most Online (within 30 mins)
      7,748
    gizmo1jazz2
    Newest Member
    gizmo1jazz2
    Joined
  • Celiac.com Sponsor (A20):

  • Forum Statistics

    • Total Topics
      121.4k
    • Total Posts
      1m
  • Celiac.com Sponsor (A22):



  • Celiac.com Sponsor (A21):


  • Upcoming Events

  • Posts

    • Scott Adams
      Taken Seriously

      By Scott Adams · Posted

      Your post demonstrates the profound frustration and isolation that so many in the Celiac community feel, and I want to thank you for channeling that experience into advocacy. The medical gaslighting you endured for decades is an unacceptable and, sadly, a common story, and the fact that you now have to "school" your own GI specialist speaks volumes about the critical lack of consistent and updated education. Your idea to make Celiac Disease a reportable condition to public health authorities is a compelling and strategic one. This single action would force the system to formally acknowledge the prevalence and seriousness of the disease, creating a concrete dataset that could drive better research funding, shape medical school curricula, and validate the patient experience in a way that individual stories alone often cannot. It is an uphill battle, but contacting representatives, as you have done with Adam Gray, is exactly how change begins. By framing it as a public health necessity—a matter of patient safety and protection from misdiagnosis and neglect—you are building a powerful case. Your voice and your perseverance, forged through thirty years of struggle, are exactly what this community needs to ensure that no one else has to fight so hard just to be believed and properly cared for.
    • Scott Adams
      Looking for a gluten-free roomie in Denver CO

      By Scott Adams · Posted

      I had no idea there is a "Louisville" in Colorado!😉 I thought it was a typo because I always think of the Kentucky city--but good luck!
    • Scott Adams
      Allergy medication: cetirizine by the HealthA2Z is it gluten free?

      By Scott Adams · Posted

      Navigating medication safety with Celiac disease can be incredibly stressful, especially when dealing with asthma and severe allergies on top of it. While I don't have personal experience with the HealthA2Z brand of cetirizine, your caution is absolutely warranted. The inactive ingredients in pills, known as excipients, are often where gluten can be hidden, and since the FDA does not require gluten-free labeling for prescription or over-the-counter drugs, the manufacturer's word is essential. The fact that you cannot get a clear answer from Allegiant Health is a significant red flag; a company that is confident its product is gluten-free will typically have a customer service protocol to answer that exact question. In situations like this, the safest course of action is to consider this product "guilty until proven innocent" and avoid it. A better alternative would be to ask your pharmacist or doctor to help you identify a major national brand of cetirizine (like Zyrtec) whose manufacturer has a verified, publicly stated gluten-free policy for that specific medication. It's not worth the risk to your health when reliable, verifiable options are almost certainly available to you. You can search this site for USA prescriptions medications, but will need to know the manufacturer/maker if there is more than one, especially if you use a generic version of the medication: To see the ingredients you will need to click on the correct version of the medication and maker in the results, then scroll down to "Ingredients and Appearance" and click it, and then look at "Inactive Ingredients," as any gluten ingredients would likely appear there, rather than in the Active Ingredients area. https://dailymed.nlm.nih.gov/dailymed/   
    • Scott Adams
      Protein or fat?

      By Scott Adams · Posted

      What you're describing is indeed familiar to many in the Celiac community, especially in the early stages of healing. When the intestinal villi are damaged from Celiac disease, they struggle to properly digest and absorb fats, a condition known as bile acid malabsorption. This can cause exactly the kind of cramping and spasms you're seeing, as undigested fats can irritate the sensitive gut lining. It is highly plausible that her reactions to dairy and eggs are linked to their higher fat content rather than the proteins, especially since she tolerates lean chicken breast. The great news is that for many, this does improve with time. As her gut continues to heal on a strict gluten-free diet, her ability to produce the necessary enzymes and bile to break down fats should gradually return, allowing her to slowly tolerate a wider variety of foods. It's a slow process of healing, but your careful approach of focusing on low-fat, nutrient-dense foods like seeds and avocado is providing her system the best possible environment to recover. Many people with celiac disease, especially those who are in the 0-2 year range of their recovery, have additional food intolerance issues which could be temporary. To figure this out you may need to keep a food diary and do an elimination diet over a few months. Some common food intolerance issues are dairy/casein, eggs, corn, oats, and soy. The good news is that after your gut heals (for most people who are 100% gluten-free this will take several months to two years) you may be able to slowly add some these items back into your diet after the damaged villi heal. This article may be helpful: Thank you for sharing your story—it's a valuable insight for other parents navigating similar challenges.
    • Beverage
      Diagnosed celiac for 1-2 months ago and everything makes me bloated.

      By Beverage · Posted

      I had a very rough month after diagnosis. No exaggeration, lost so much inflammatory weight, I looked like a bag of bones, underneath i had been literally starving to death. I did start feeling noticeably better after a month of very strict control of my kitchen and home. What are you eating for breakfast and lunch? I ignored my doc and ate oats, yes they were gluten free, but some brands are at the higher end of gluten free. Lots of celics can eat Bob's Red Mill gluten-free oats, but not me. I can now eat them, but they have to be grown and processed according to the "purity protocol" methods. I mail order them, Montana Gluten-Free brand. A food and symptoms and activities log can be helpful in tracking down issues. You might be totally aware, but I have to mention about the risk of airborne gluten. As the doc that diagnosed me warned . . Remember eyes, ears, nose, and mouth all lead to your stomach and intestines.  Are you getting any cross contamination? Airborne gluten? Any pets eating gluten (they eat it, lick themselves, you pet them...)? Any house remodeling? We live in an older home, always fixing something. I've gotten glutened from the dust from cutting into plaster walls, possibly also plywood (glues). The suggestions by many here on vitamin supplements also really helped me. I had some lingering allergies and asthma, which are now 99% gone. I was taking Albuterol inhaler every hour just to breathe, but thiamine in form of benfotiamine kicked that down to 1-2 times a day within a few days of starting it. Also, since cutting out inflammatory seed oils (canola, sunflower, grapeseed, etc) and cooking with real olive oil, avocado oil, ghee, and coconut oil, I have noticed even greater improvement overall and haven't used the inhaler in months! It takes time to weed out everything in your life that contains gluten, and it takes awhile to heal and rebuild your health. At first it's mentally exhausting, overwhelming, even obsessive, but it gets better and second nature.
×
×
  • Create New...

Important Information

NOTICE: This site places This site places cookies on your device (Cookie settings). on your device. Continued use is acceptance of our Terms of Use, and Privacy Policy.