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Please help me get started !!

Posted: Tue Oct 11, 2016 4:54 pm
by byebye
I am a 31 years old noob who has never done any physical activity seriously. But now I guess it is time to get started.

Background: 31 yo male. Height: 5'10". Weight: 71 kgs (156 lbs). Weight has been stable over the years.

Objective: To gain fitness, stamina and strength.

Tentative Workout: Swimming. (I find all other forms of workout "hard")

Problems: 1) I don't like to eat. I hardly eat 1 or 1.5 meals a day. 2) Because I hardly eat, I have gained a lot of belly fat. Apparently this happens, because the body tries to store food as it is not sure when it will get food next time.

I need help with: Since I don't like eating, I find it really difficult to think of ideas to eat. Can you please point me to healthy diet plans that lists out a chart that I can follow? Most of the charts online provide a general guidelines for ex: eat 1 portion meat, 2 portion veggies etc. But that doesn't help me. What would be really helpful in my case would be ideas for individual meals that are easy to cook and follow.

I will be happy to provide any further information. But I seriously need some help to get started !!

Re: Please help me get started !!

Posted: Wed Oct 12, 2016 7:32 pm
by stuward
1. Eating is pretty well required if you want to gain weight. On the plus side, exercise will tend to increase your appetite, especially if it's muscle building exercise. You gained belly fat for a number of reasons, stress, too much food and not enough, or the wrong type of exercise are the common culprits. Skipping meals can create stress and may cause you to over eat.

Swimming is activity but not really exercise. To be effective, exercise has to be progressively challenging to your muscles. Swimming will only take you so far. You should also be doing some resistance training. "Hard" is a relative term. Don't be afraid of it. All you need to do is start with something you're comfortable with and then graduaally increase the challenge with each workout slightly harder than the one before. If you find exercise hard now, you're likely starting out at too advanced a level. Eventually it actually will be hard but you'll be prepared for it by then.

Re: Please help me get started !!

Posted: Wed Oct 12, 2016 8:43 pm
by byebye
Thank you so much for such an encouraging post. As per your suggestion, I will certainly try some resistance training. If you don't mind, can you please point me to some beginner routines for resistance training?

Once again, thank you.

Re: Please help me get started !!

Posted: Wed Oct 12, 2016 9:05 pm
by stuward
There are some guidelines here, but they are a little confusing. I usually refer people here: ... d_routines" onclick=";return false;

I just noticed that EXRX has a program on the list now.

Re: Please help me get started !!

Posted: Fri Oct 14, 2016 1:35 pm
by byebye
Thank you Stu. The link is really useful.