Putting aside the pride and asking for help.

[Jaded611]

I started this journey August of '08 when I almost had an asthma attack walking up a flight of stairs. I've lost a couple of lbs, and more importantly, a lot of inches since then, but I'm nowhere near where I want to be. I have lost the last few months to various illnesses (severe asthmatic) and injuries and now I feel like I'm back at square one, which is incredibly frustrating.

Is there anyone out there who would be willing to provide online coaching or just some guidance? With all the information available online and in magazines I really don't know where to begin; I've lifted heavy (which I love because I'm strong) and I've done the high reps/ low weight programs too. I just need structure and a plan.

Honestly I don't know what it's like to be healthy and buff. I would love to compete in a show next year and I KNOW I can. But I need help.

Oh my god I feel like a sally struthers commercial LOL. Bottom line I want to look like I can kick some serious ass! If you need more info (which I'm sure you do) let me know.

And thanks!

[raissazhou02]

I think what you did is really a good stuff, you lost weight anyway, seems you need help for curing your illness, if you really sick, you should go to hospital for advices, of course keep doing exercises is necessary.

[TrainSmartWorld]

what are you currently doing and eating??
what have you done in the past??
are you on any medications for your asthma? inhalers, etc
what's your job/schedule and what do you have access to as far as workout equipment?

[momthebomb]

I'd agree that your nutritional plan will most likely have the greatest impact. What is your current approach to that?

[Alaskaom]

Hi there,
So my recommendations are:
Check out some of the routines on the site. Keep your weights a bit light and keep your reps fluid and steady, not too slow. This will keep your heart rate up without full blown cardio.

Get your diet in check. 5-6 meals, complex carbs, lean protein, low sugar fruit. My personal plan while I was losing my tire:
Morning: 2-3 egg whites & 1/2 cup oatmeal with 1/2 cup blueberries
Mid morning: 2 oz. lean protein like chicken and 1/2 cup rice
Lunch: 2 oz. lean protein, 1/2 cup potato or rice and 1-2 cups green veggies
Mid afternoon: 2 oz. lean protein, 1/2 cup complex carb
Dinner: Same as lunch
Evening snack: (only when really hungry): 1/2 cup lower sugar fruit like berries

When I'm working out I up the carbs for the meal beforehand to 1 cup for energy.

I have exercise induced asthma so the fluid movement of lifting and only 30-60 seconds between sets helped keep my heart rate up when I couldn't get through too much on the treadmill. I also suggest that you try to do (work your way up to if needed) 30 minutes on the treadmill starting at 2.5 at a 0 incline and work your way up to 3. You can of course work your way from there. The small progression should help you build your breathing. As soon as you feel you may be getting to that point, stop. I surprisingly can get through a bit of HIIT when before it would have had me reaching for my inhaler.

I also split up my cardio and weight lifting on most days with cardio in the morning. I think that it's more effective to do the cardio in the morning.

I wish you the best. I am hoping as well to get to a competition form. Its so strange sometimes to realize how far I've come, so I hope that you can also see that. Keep in touch.
Samantha

[kimm4]

Originally Posted by Alaskaom

Hi there,
So my recommendations are:
Check out some of the routines on the site. Keep your weights a bit light and keep your reps fluid and steady, not too slow. This will keep your heart rate up without full blown cardio.

Get your diet in check. 5-6 meals, complex carbs, lean protein, low sugar fruit. My personal plan while I was losing my tire:
Morning: 2-3 egg whites & 1/2 cup oatmeal with 1/2 cup blueberries
Mid morning: 2 oz. lean protein like chicken and 1/2 cup rice
Lunch: 2 oz. lean protein, 1/2 cup potato or rice and 1-2 cups green veggies
Mid afternoon: 2 oz. lean protein, 1/2 cup complex carb
Dinner: Same as lunch
Evening snack: (only when really hungry): 1/2 cup lower sugar fruit like berries

When I'm working out I up the carbs for the meal beforehand to 1 cup for energy.

I have exercise induced asthma so the fluid movement of lifting and only 30-60 seconds between sets helped keep my heart rate up when I couldn't get through too much on the treadmill. I also suggest that you try to do (work your way up to if needed) 30 minutes on the treadmill starting at 2.5 at a 0 incline and work your way up to 3. You can of course work your way from there. The small progression should help you build your breathing. As soon as you feel you may be getting to that point, stop. I surprisingly can get through a bit of HIIT when before it would have had me reaching for my inhaler.

I also split up my cardio and weight lifting on most days with cardio in the morning. I think that it's more effective to do the cardio in the morning.

I wish you the best. I am hoping as well to get to a competition form. Its so strange sometimes to realize how far I've come, so I hope that you can also see that. Keep in touch.
Samantha

When it comes to your diet where are your healthy fats? Healthy fats are crucial for fat loss.

[kimm4]

Originally Posted by Jaded611

I started this journey August of '08 when I almost had an asthma attack walking up a flight of stairs. I've lost a couple of lbs, and more importantly, a lot of inches since then, but I'm nowhere near where I want to be. I have lost the last few months to various illnesses (severe asthmatic) and injuries and now I feel like I'm back at square one, which is incredibly frustrating.

Is there anyone out there who would be willing to provide online coaching or just some guidance? With all the information available online and in magazines I really don't know where to begin; I've lifted heavy (which I love because I'm strong) and I've done the high reps/ low weight programs too. I just need structure and a plan.

Honestly I don't know what it's like to be healthy and buff. I would love to compete in a show next year and I KNOW I can. But I need help.

Oh my god I feel like a sally struthers commercial LOL. Bottom line I want to look like I can kick some serious ass! If you need more info (which I'm sure you do) let me know.

And thanks!

Getting the best results is all about diet and that's where you need to start. I would give the following a try:

214 g protein
143 g clean carbs
53 g healthy fats

Total calories 1905 macro breakdown 45p/30c/25f

Track your foods/numbers in www.fitday.com or some other site so you know exactly where you're at with calories. I don't want you to think I just throw out numbers, this is what I do.

Good luck, hope this helps!