Need A Healthy Way To Get Fit

[skyddle27]

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

[billcorno]

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]

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]

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]

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]

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.

[*Daniella*]

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!

[IMWalt]

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]

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.