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Unread 04-06-2012, 09:05 AM   #1
MisakiPhantom84
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Unhappy Anyone have any advice?

Im sorry for writing a lot XD but here it goes:

I am 14 years old and wayyy out of shape >< I wiegh 191 lbs and I have no upper body strength (very little if any)... I would like to start a carb diet because it is working well for my mom. This includes-

3 meals with 35 carbs (max=40)
and
1 snack with 15 carbs


Is it really true that you can't lose weight in specific areas(tummy,thighs,etc)?

She says it helped her lose 30 lbs in 3 months...
I would also like to become stronger.. (Im too much of a weakling)
I have no excersize routines except for the fact I ride a bike down the road once a week(sometimes twice) bc it is at my grandparents house. I remember crying when I was little because I could never climb a rock wall and it was really embarrassing while I was trying. I can't excersize too well (I could if I werent so.. weak? lol idk what a good word is) but I can't do sit ups(oh god.. I cant even get off the ground... and it is so embarrassing when your church group adds that to a race o.O ),push-ups (lol I never have been able to do those correctly), and there are some other things I can't name right off the bat ><... I'm afraid to go to the doctors due to the fact I have to get on the scale (those numbers scare me)

NOTE- I DO have a heart problem- Mitro Valve Prolapse... I have no clue what to do.... I have been diagnosed since I was 3... and really I don't know much about it except for:
1) I have these random spells where I have chest pains
2) a valve isnt correctly hooked (?) I really have no clue on how to put that into good words ><
:'(

Also, I've never had gym/pe/weight training/whatever you wish to call it except for k-5 grades... 6-8 have been all band and chorus... and bc I will be a freshman next year and I will be required to have one of those classes then I would like to get in shape to avoid farther embarrassment...

So if anyone has any advice,recipes(that I can take to school... this years lunch period being 12:00 pm so something that wont get ruined til then would be great/other recipes),workouts,etc would be great ^^

thank you so much for reading my EXTREMELY long post ^^
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Unread 04-06-2012, 10:22 AM   #2
Lithium Flower
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First and foremost absolutely nothing anyone on this forum can offer you will be appropriate for you until you get with your doctor.

It may be embarrassing, trust me I know, but with any sort of pre-existing medical condition it will be extremely important that you met with your doctor before you start on any sort of exercise program. Especially since this is effecting your heart. We can tell you what works for us, what didn't work so well, and what is just a gimmick. What we cannot tell you is what is safe for you. Before you start on any intense exercise routine I strongly advise you speak with your doctor. Weight is just a number, that isn't who you are and t doesn't define your worth. Don't be ashamed or embarrassed to go into the doctor, your there to get help.

I can offer you what I've been doing, but again I really do believe you should meet with your doctor before hand.

It seem's like the reason you avoid exercising is because you feel weak, but that's an excuse you may not even realize your using to prevent yourself from getting better. We aren't born strong, with the ability to do 100 one handed push ups. We all start off weak, that's just how it is. The only way to get strong is to push past it and get moving. Here's a copy/paste of my routine from another forum:

Quote:
Originally Posted by Lithium Flower View Post
While losing weight as whole will reduce the fat on your legs and arms, I am assuming you are more interested in keeping the skin on your arms 'tight'? What I am doing to target that upper arm area is doing weight lifts. I started off at 5lbs, and now can do 10lbs and it's been less then a month-So you can really get progress going if you work at it.

I am not really sure what the appropriate name for the lifts I do are, but I can describe to you a few different ones I've been doing:

Standing with one weight in each hand, simply lift your arm up towards your shoulder, and back down again. Doing it one arm at a time, Right, Left, Right, Left etc..Only count '1' when you have lifted both arms once IE: Lift with the right arm, lift with the left arm=1 rep not right arm=1, left arm=2. I can do anywhere from 200-400 of these at a time.

Sitting with one weight in hand, do the same lift style only going down between the legs so your arm is reaching straight outwards. Don't rest your arm against your leg. I do 50 with one arm, then switch so I am giving my arm a break and continue with 50 on the other then switch back to the other arm. I do around 100-200 of these.

Standing with your arms to your side and a weight in each hand, bring your arms upwards (not forward) and lower back down. If you look like an insane person trying to fly then your doing it right >>' Only count 1 when you've lifted up and come back down.

Standing with your arms in front of you and a weight in each arm, open your arms as wide as you can and bring them forward again. Like a weird looking invisible hug.

Standing, or kneeling if you really want to (or you have a low ceiling..), with a weight in each hand bring one arm up then back down and switch to the other arm. Your raising your arms as if you want to answer a question, keep your elbows straight and do not count 1 rep until both arms have come up. Right, Left=1. Not; Right=1, Left=2.


For working on my thighs I have a bit of an issue in that I've discovered I have a problem with my ankles and until I can get checked out I am very hesitant to do jogs or running. If you do this however, run in place in two ways; with your legs forward so your knee's are in front of you (as if you can put your hands out and when your knee comes up it would touch your hand) then change to a 'natural' running position with your legs behind you. I haven't been checked out yet to find out why these moves do an incredible amount of debilitating pain on my ankles :/ but they really do a good job.

I also do squats, where you stand with your legs apart how you'd naturally stand and squat down as low as you can go. Hold your arms out in front of yourself to help balance, and if you can hold weights as you do this. I can currently do 100 at a time, but need to get to doing more.

A move I learned in yoga class was to come down in a 'push up' style position only keeping one foot down as you bring the other leg upwards in a bending motion as if you where running facing the ground and continue switching legs in this running motion. Bringing one leg up as far as you can, back down and bringing the other back up while maintaining a 'push up' style position with hands flat and toes on the ground.

You could also try what I believe are called 'lunges', in which you are essentially doing the squats I described only one leg at a time as you hold weights.

I started off just a couple weeks ago barely being able to do 25 of any of these, now I am able to do several hundred in a day if I push myself hard enough.
I've now begun a cardio/strength training bit included in this, that involves different styles of crunches, lunges, squats, boxing, weights and stretching. It's the Jillian Michaels 30 day shred: level 1. That stuff is insane.
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Unread 04-06-2012, 10:43 AM   #3
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I do remember the doctor saying that I can do what others can, to rest for a while If I get the spell... And if it lasts over three minutes the call someone I've not had a spell in a long time though and last visit I had they said it was getting a lot better… so that's one factor as to why I'm reluctant to ask my parents to take me(I've not been in a few years). And thanks for the all of the advice it means a lot...bc right now everything is uncomfortable for me including the simple things like walking,sitting, and marching band was a nightmeyer that's why my goal is set ^^ so I'm not really afraid to 'live' (that term I'm just using so I dont have to list all the simple things again lol)
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Unread 04-06-2012, 11:25 AM   #4
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Lithium Flower is correct. Nothing anyone says on here can be taken in substitution of an actual doctor's advice, even from the personal trainer(s?) we have on here. You might even want to go as far as going to physical therapy/conditioning if you are that out of shape/weak.
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Unread 04-06-2012, 10:08 PM   #5
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When is the last time you went in to talk with your doctor about losing weight and exercise? If it was a while ago, it really might be a good idea to still go in and have a physical and discussion about what is appropriate for you. Better to be safe, then sorry right?

Trust me I know how hard it can feel. I've struggled with keeping my weight and activity level in check since my teens. The only thing that was keeping my weight from getting out of control was that I had to walk an hour home each day, other then that I was sedentary and ate horrible foods :/ I felt so sick all the time. Always tired, getting winded just walking up and down stairs. If the car was parked in the back of the parking lot. Little stuff like that you realize is just...bad.

If you want to start of with something light, try doing a few various stretches. It's how I start before I get into exercising (not that they don't count that is). Try to start from the top down, stretching the muscles all over will help you feel less pain from the exercises you'll be doing in the first place. On top of helping to prevent you from injuring yourself.

Examples:
Rolling your head a few times will help crack the neck so you don't pull a muscle. Just remember to breathe in and out slowly so you don't make yourself dizzy >__>'

Holding your arms out at your sides, and making clockwise (then counterclockwise) circle's with your arms out. It will look really silly, and probably feel silly the first couple times.

Moving your waist in a circle motion, which also looks super silly but helps loosen up the muscles in your tummy area.

Standing with your legs apart as far as you can, and reaching between your legs to the ground.

Sitting on the floor with one leg out and the other brought up with your foot against the thigh of the leg you've got out then reach across your leg with both arms as far as you can. Switch legs and continue.

Still sitting, opening your legs up as far as you can, and reaching both arms over each leg as far as you can, as well as leaning over the middle of your legs with your hands outstretched on the floor.

Standing, lace your fingers behind your back and lean backwards as far as you can go. Sometimes I find if I try to look directly upwards I get dizzy, so you may want to do this fairly slowly to see how it would effect you, and focus your eyes elsewhere to avoid getting dizzy. Then do the same motion going forward to touch your toes.

You can do side lunges, where you stand with your legs apart and coming down on each leg with the knee's staying straight (don't push your knee over toes when doing lunges or squats) and shifting to the next leg. You can also do this one with weights in hand. Since I am sure this explanation isn't super clear here's a picture reference of what I mean.

You can start off with different stretches to begin with, and I like to both start and end with these myself, to get yourself going before moving on to your higher impact activities like weights and sit ups. That isn't to say ONLY do stretches each day, but to start with them before moving into those activities if your really not sure of what you can take. Walking will also be really great if your like me and have issues with your ankles or you find it somehow impossible to run or jog (or your doctor advises against it because of your pre-existing condition) or if you can find access to a bike these would be fairly low-impact on you to start with.

These are just what work for me, so I can't say %100 how these would work for you.
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Unread 04-08-2012, 10:01 AM   #6
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Diet diet diet if you want to lose weight without endangering your health.

Also, there is no such thing as directly cutting fat off your body.
It isn't possible. Just a cold hard fact.
Anyone that tells you otherwise is an idiot.

Do your research, and try not to rely on ppl's opinions, and try to learn more about health and fitness. I'm not saying not they are a highly trained professional. to listen to some ppl, but some advice just shouldn't be said...

Anyways, good luck and don't stress it.
All about patience and an organization.
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Unread 04-08-2012, 10:22 AM   #7
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Dieting alone will only do so much, and CAN be harmful if someone takes it to an extreme. Really none of us need to 'diet' but to change how we eat as a whole and be more active. A diet implies something temporary that we get rid of when we're at the weight we want and then we go back to eating 'normally' again.

OP you can always speak with your doctor about what a good change for you would be, and it is recommend for someone wanting to drastically change their eating habits to speak with a physician who may be able to tell you if your lacking in something or consuming too much of one thing. Overall the way you will lose weight is to burn more calories then you consume, even if you consume 8000 calories a day if your burning twice as many as your consuming you will be losing weight.

Everybody's..well...body is different then other's, some people will have a very easy time losing weight and others may struggle with it. Two people on the same diet change may not lose weight the same way. The diet your mother was on may not have the same results for you.
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Unread 04-08-2012, 09:39 PM   #8
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Like everyone else here already said, I think you should consult your doctor first before you start any diet/exercise routine.

In my opinion, macronutrient ratio doesn't really matter when it comes to losing weight. A calorie is a calorie, it doesn't matter where it comes from. Calories from carbs, fats and protein will all be stored in your body as fat if you can't burn enough of it. That means that you can completely cut fat out of your diet, but if you're eating 3000 calories worth of carbs a day, you'll still gain weight.

Also, focusing on only one macronutrient can lead you to having a deficiency in the other two, which can cause some pretty serious problems. Lack of fat in your diet can cause fatigue, constipation, bloating, joint pain, among countless other things. Lack of protein can lead to gallstones, heart problems, and organ failure as well as protein deficiency diseases such as Kwashiorkor or Marasmus. If you eat a balanced diet, you really won't have to worry about any of these things since you'll most likely be getting enough of each macronutrient your require each day. You only run into problems if you consciously try to cut one macronutrient out of your diet.

But seriously, go see a doctor first.
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Unread 04-09-2012, 09:26 PM   #9
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Quote:
Originally Posted by MisakiPhantom84 View Post
I do remember the doctor saying that I can do what others can, to rest for a while If I get the spell... And if it lasts over three minutes the call someone I've not had a spell in a long time though and last visit I had they said it was getting a lot betterÖ so that's one factor as to why I'm reluctant to ask my parents to take me(I've not been in a few years).
Firstly I would say you absolutely should see a doctor again if you have had heart problems in the past and haven't seen a doc in a few years. You should have an ultrasound on your heart and it will tell you a lot about how it's doing. No News is not necessarily good news. It can be scary but finding out now is better than finding out if god-forbid there is a problem. The last thing you want to happen is start exercising and have a problem. If you haven't had problems in a few years you probably will get good news. But the doctor (especially a cardiac specialist) will be able to tell you far more details about any issues.

Either way you should invest in a heart rate monitor you can get an easy to use/read one that is in the form of a watch. It may cost a little bit, probably around 50-100 bucks, but if you've had heart issues in the past it is well worth it. I would damn near say essential. Use that and stay on the lower end of your targeted heart range for your age for cardio, which is between 120bpm and 160bmp. For you I would recommend starting around 120-130bpm and slowly increasing intensity.

I'm not trying to be doom and gloom but I really want you to be safe, your 14 by the US avg lifespan you have about 66more years to live .

As for your strength being overweight may play to your advantage with that. You stronger than you know. Your body has to carry that extra weight around and has adapted to that. I don't know your height or gender, but using your age as a reference, lets say 140 is a good weight for you to get to. You weighing 190 would be like wearing a 50lb weight vest all day everyday. So don't worry about struggling with pushups, pullups or any other upper body workout. How many 14 year olds can do a pullup with a 50lbs vest on? I haven't seen any in my lifetime.

Stick to the basics. Pushups, pullups, squats, lunges, step ups. I'd recommend sticking to body weight exercise. Try for a rep range of around 15-25 for all of your body weight training. Get 20 minutes of cardio a day that could be a brisk walk, biking something you enjoy. Once 20 minutes is a breeze start adding some time as it suits you. Make a goal of being able to (within your targeted heart rate zone) do 45-60minutes of cardio on non resistance training days and at least 20 minutes on resistance days. Make it a goal to be active everyday for at least 20 minutes or more.

As for nutrition controlling for carbs is an essiential part but don't just drop them completely they are neccesary. I usually recommend spreading out your calories between 5-7 meals/snacks because it help keep you full all day and helps with binge eating if your only eating 2-3 times a day.

I definitely recommend checking out Scooby's site. It has all sorts of fitness tools (such as calorie calculators) as well as his YouTube channel. He has workout plans for all ages and levels of fitness.

Feel free to drop me a PM or leave questions here. Good luck.
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Unread 04-09-2012, 09:57 PM   #10
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Well obviously you already know you should check with your doctor, but these are a few things you can do without consulting them.

You're lucky you're still in grade school because this is easy.

Sleep and get up at the same time. This helps your body maintain a routine and it will work well this way.

Eat every 2-3 hours, try to avoid eating unhealthy food, I understand you can't for the whole day maybe but try to lessen it. Eating often helps your metabolism work faster. Cut up and apple and bring it to school, if you don't want it to brown you should rub it with a lemon, or I also believe you can soak it in salt water for about 5 minutes after you cut. Oh and eat an apple in the morning, it wakes you up better than coffee.

Try cooking your meals more. If you're not a cook try having your mother/father/whoever cook something for you. School lunches are generally not... your best option. Bring something from home, A sandwich on 9 grain bread or whole wheat.

Don't do crunches, they're not good for you, If you can't do push ups, instead of keeping your legs together, try spreading them apart. This changes your center of gravity and gives you an easier time doing push ups.

If you like sweets try dark chocolate, the more the percent the better. It's a source of fiber and it helps lower blood pressure.

That's all I can give oyu off the top of my head that you don't require seeing a doctor for. I hope this helps.
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Unread 04-09-2012, 10:03 PM   #11
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A good thing to look into is that in some (fairly rare) occasions your physician may write you a 'prescription' for the heart rate monitor which means it may be fully or partially covered by insurance. Another good reason to check in with your doctor, if he or she says they will write the recommendation.



Edit:
Bringing a healthy snack to school would be a good idea, but you may want to change it up from apples as they can be pretty acidic and may cause something like acid reflux if you eat quite a lot of it. (Boyfriend has it very badly and cannot even drink apple juice most of the time-and only if he's eaten something before hand or with the drink) As far as crunches go, I've never spoken with a knowledgeable and experienced person who said they where bad for you. Depending on the size of your stomach they may be difficult to do yes, but I've never been told they where bad and to avoid them. Rather, I've always been suggested various types of crunches to try.
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Unread 04-09-2012, 10:18 PM   #12
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Quote:
Originally Posted by Lithium Flower View Post
Edit:
Bringing a healthy snack to school would be a good idea, but you may want to change it up from apples as they can be pretty acidic and may cause something like acid reflux if you eat quite a lot of it. (Boyfriend has it very badly and cannot even drink apple juice most of the time-and only if he's eaten something before hand or with the drink) As far as crunches go, I've never spoken with a knowledgeable and experienced person who said they where bad for you. Depending on the size of your stomach they may be difficult to do yes, but I've never been told they where bad and to avoid them. Rather, I've always been suggested various types of crunches to try.
Well I'm not expert in the area of course, but I've read that crunches/sit ups put a strain on your back at its weakest point. If this is wrong, then I apologize for the misinformation.

As for apples, I was just generalizing. Of course there are other healthy options :3
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Unread 04-09-2012, 11:05 PM   #13
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Well I'm not expert in the area of course, but I've read that crunches/sit ups put a strain on your back at its weakest point. If this is wrong, then I apologize for the misinformation.
Sit-Ups are used in physical fitness test around the world and for almost every military/policing agency in the US. If it were dangerous they would use a different testing exercise as subjecting potential soldiers to career ending back injuries wouldn't fair so well for an army.

But Sit ups and crunches aren't always the most effective ab/core exercise. Recent studies show isometric (holds for stability) exercises are most effective to work the core. Our core is designed to hold us upright, so doing planks, side planks are a great way to strengthen the core.
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Unread 04-10-2012, 12:52 AM   #14
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Sit-Ups are used in physical fitness test around the world and for almost every military/policing agency in the US. If it were dangerous they would use a different testing exercise as subjecting potential soldiers to career ending back injuries wouldn't fair so well for an army.

But Sit ups and crunches aren't always the most effective ab/core exercise. Recent studies show isometric (holds for stability) exercises are most effective to work the core. Our core is designed to hold us upright, so doing planks, side planks are a great way to strengthen the core.
Then allow me to apologize for the misinformation. Maybe the idea works better for those who already experience back problems? And I agree with planks, I suggest it as an alternative to crunches, thank you for stating the whole stability idea, I've been trying to remember why I don't think crunches/sit ups are a good exercise, because you don't do them upright.
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Unread 04-10-2012, 12:49 PM   #15
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Nothing is going to happen if you don't exercise and watch what you eat.
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