Weak! ;.;

[KittyLuck]

ever since i can remember I have been really weak... My sister who is 2 years 9 months younger than me has been beating me up since she was 2! >_<! Of course she is naturally really strong... She never works out or anything, I do more exercise and eat healthier than her yet some how she can beat most guys I know in an arm wrestle.

Meanwhile I have always been the weakest in all my grade level growing up. I go to the gym to try and train but I can't even do the minimum amount I should be able to do for my weight. I even have trouble with THE bare minimum. Its hard to work out when you can't even do one rep or completely exhausted after just one rep.

I don't even have the excuse of disease or injury or anything. I am just a plain little weakling. Add in that I bruise really easily and someone even just poking my stomach a little really hurts and I am quite a pathetic pushover.

the only part of my body that is actually in shape are my legs and thats only from being so hyper and having to run all the time.

Anyways I am just wondering if anyone else has this problem or has any suggestions to change it? I have changed my diet the last few months and attempted to work out in the gym but, umm, from what i said earlier you can tell it is not going too well. :S I don't want to be a body builder or anything but I would settle for at least being able to lift the minimum for my weight. How I am now just can't go on.

[Ya Heard Right]

Originally Posted by KittyLuck

ever since i can remember I have been really weak... My sister who is 2 years 9 months younger than me has been beating me up since she was 2! >_<! Of course she is naturally really strong... She never works out or anything, I do more exercise and eat healthier than her yet some how she can beat most guys I know in an arm wrestle.

Meanwhile I have always been the weakest in all my grade level growing up. I go to the gym to try and train but I can't even do the minimum amount I should be able to do for my weight. I even have trouble with THE bare minimum. Its hard to work out when you can't even do one rep or completely exhausted after just one rep.

I don't even have the excuse of disease or injury or anything. I am just a plain little weakling. Add in that I bruise really easily and someone even just poking my stomach a little really hurts and I am quite a pathetic pushover.

the only part of my body that is actually in shape are my legs and thats only from being so hyper and having to run all the time.

Anyways I am just wondering if anyone else has this problem or has any suggestions to change it? I have changed my diet the last few months and attempted to work out in the gym but, umm, from what i said earlier you can tell it is not going too well. :S I don't want to be a body builder or anything but I would settle for at least being able to lift the minimum for my weight. How I am now just can't go on.

I think it is a lack of explosive power. I think you should do more sprints and make sure you do dumbbell work and not complete machine exercises, just my 2 cents.

[RandomHavoc]

Wow. Okay, I think your just very very misinformed. First of all, you seem to lacka lot of confidence. When that happens, you won't even see improvement when the vast majority of others do. That's the effect it has. Now I think your looking at everything the wrong way, your simply misinformed. What's this about a minimum ammount? Who decides the minimum ammount? Bodybuilding isn't about weights, it's about improvement. We're not weightlifters.com, it's bodybuilding.com!

What can you do? Record it. Make a reasonable goal. Do what you need to attain it. Remember: Progressive! That's what it's all about.

First of all, I think giving a more detailed histpry would help everyone better help you. What's your routine? How's your diet? How many weights you use. What are you aiming for? How long have you been working out at the gym? All these will help.

Remember, your mindset is a bad one. Not to further lower your confidence, but from that perspective, even good stuff will seem like it's bad.

[bikestud125]

Originally Posted by RandomHavoc

Wow. Okay, I think your just very very misinformed. First of all, you seem to lacka lot of confidence. When that happens, you won't even see improvement when the vast majority of others do. That's the effect it has. Now I think your looking at everything the wrong way, your simply misinformed. What's this about a minimum ammount? Who decides the minimum ammount? Bodybuilding isn't about weights, it's about improvement. We're not weightlifters.com, it's bodybuilding.com!

What can you do? Record it. Make a reasonable goal. Do what you need to attain it. Remember: Progressive! That's what it's all about.

First of all, I think giving a more detailed histpry would help everyone better help you. What's your routine? How's your diet? How many weights you use. What are you aiming for? How long have you been working out at the gym? All these will help.

Remember, your mindset is a bad one. Not to further lower your confidence, but from that perspective, even good stuff will seem like it's bad.

I agree, we are here to help but we need to know more info such as what you want to achieve and what your diet is like. Also what you do to work out?? As for you sister, you need to look at it as, there is always gonna be somebody stronger then you, no matter who you are. So you need to find what is gonna make you happy and shoot for that.

[Deft_Soul]

well as has already been said, Im saying just be positive and stick at it. Free weights will do you better in the long run. Dont be afraid to grab that heavier dumbbell, make it challenging for yourself. Also set some goals to achieve for yourself, short term and long term. Do your best to attain them as best you can. Make sure they are realistic and then aim higher next time. Progression is the key.
The minimum you spoke about means nothing, its what we can do ourselves, everyone is different so there is no magic formula to define us all. You workout to the bet of your ability and changes will soon come your way
Maybe look around peoples profiles for a workout schedule that suits you or something you can manage. Get some exercises together and work on those, seems like your just worried about your upper body strength which is fine and can be quickly rectified.
Best of luck with your change, and remember stay positive and open minded. I know how you feel, Im in the same boat. Take care

[KittyLuck]

Originally Posted by Ya Heard Right

I think it is a lack of explosive power. I think you should do more sprints and make sure you do dumbbell work and not complete machine exercises, just my 2 cents.

dumbell work does sound easier. =) thanks.

Originally Posted by RandomHavoc

Wow. Okay, I think your just very very misinformed. First of all, you seem to lacka lot of confidence. When that happens, you won't even see improvement when the vast majority of others do. That's the effect it has. Now I think your looking at everything the wrong way, your simply misinformed. What's this about a minimum ammount? Who decides the minimum ammount? Bodybuilding isn't about weights, it's about improvement. We're not weightlifters.com, it's bodybuilding.com!

What can you do? Record it. Make a reasonable goal. Do what you need to attain it. Remember: Progressive! That's what it's all about.

First of all, I think giving a more detailed histpry would help everyone better help you. What's your routine? How's your diet? How many weights you use. What are you aiming for? How long have you been working out at the gym? All these will help.

Remember, your mindset is a bad one. Not to further lower your confidence, but from that perspective, even good stuff will seem like it's bad.

Actually I am just going by what my teacher said in 9th grade gym... she even had a chart made that said your weight and a range on how much weight you should be doing at each machine. I did the smallest weight back then and couldn't even do one rep on most of them. x_x needless to say i failed that area of gym... Years later I still have the chart thing. I can do twice the max it had for leg press thing but all the others its hopeless to do even one. x.x ugh

Originally Posted by bikestud125

I agree, we are here to help but we need to know more info such as what you want to achieve and what your diet is like. Also what you do to work out?? As for you sister, you need to look at it as, there is always gonna be somebody stronger then you, no matter who you are. So you need to find what is gonna make you happy and shoot for that.

As for my diet well... for one I am a vegetarian so that already makes everything a bit harder. I mostly eat lettuce and carrots and fish (fish is meat but its the one meat that most vegetarians eat anyways). I eat in small meals that are more like snacks through the day. A few sandwiches with healthy food (no butter or mustard or anything). Pasta I eat a lot of but without any sauce or anything (not cuz its healthier without, i just like it plain cuz I am weird)

When i went vegetarian i made up a lot by eating lots of pasta and peanut butter but I already know how terrible peanut butter is so i don't eat it anymore. I have heard some bad things about pasta but haven't cut it out of my diet just yet.

I am anemic but I am taking iron supplements for it. Still last time i checked my iron level was 13 (iron levels are between 11 to 300 according to the doctor) so that is really really low. =( I can't afford to be cut off from pasta.

For work outs i just run whenever i have extra energy. I am ADHD though so that is a lot and I end up running a couple of hours per day in total. i have went to the gym at my friends apartment building a few times to work out with her (she really wants to lose weight for the summer) but thats only because she literally dragged me there.

Originally Posted by Deft_Soul

well as has already been said, Im saying just be positive and stick at it. Free weights will do you better in the long run. Dont be afraid to grab that heavier dumbbell, make it challenging for yourself. Also set some goals to achieve for yourself, short term and long term. Do your best to attain them as best you can. Make sure they are realistic and then aim higher next time. Progression is the key.
The minimum you spoke about means nothing, its what we can do ourselves, everyone is different so there is no magic formula to define us all. You workout to the bet of your ability and changes will soon come your way
Maybe look around peoples profiles for a workout schedule that suits you or something you can manage. Get some exercises together and work on those, seems like your just worried about your upper body strength which is fine and can be quickly rectified.
Best of luck with your change, and remember stay positive and open minded. I know how you feel, Im in the same boat. Take care

So far my goals have been pretty short term. After ever weight lift or when ever I go running I say to myself just one more rep or just a few more steps till i literally can't go any further. xD then I take a half hour break and if I am up for more i do more if im not I go home. Basically I push myself till point of exhaustion. =(





All i want to do is get a bit stronger, lose 5 pounds, and tone my stomach up a little bit.

[RandomHavoc]

Here's what I suggest. Make your short term goal to lift those recommended weights your teach said. Give that about 2-3 months to accomplish to be on the safe side.

You know your diet better than anyone else. Learn where you get your protein and where you get your carbs etc. Now it's just a matter of placing them in the right places. Meaning, make sure you get the most protein you can immediately after workout. Make sure your eating high carb foods a few hour before workout for energy. etc.

Beiung a vegetarian (same) it's a good bet to invest in 100% whey protein. Look it up a bit, you'll feel a lot more comfortable after you know how it works etc.

To lose weight, keep doing the cardio, it's the way to go. Don't fall under the myth that eating less will get you slimmer or lose pounds, the opposite is true and you can end up gaining weight. Eating many small meals during the day is actually beneficial to lose weight.

Last but not least, you need a training routine. One to stick by the book. You can't just go to the gym when you feel like it, there will be no progress there. Make one that fits your lifestyle and your goal and stick to it. (We can help you if you want). Also remember that weight training actually helps not only tone muscle but facilitates weight lose.

The bottom line is if your serious about getting your goals accomplished, if your dedicated, you can acheive them. That's all there is, the only thing left to question is your dedication... I'll leave it at that.

[KittyLuck]

ok... how about cash to afford to go to a gym? xD only gym i can get into is if my friend goes with me. lol I will just buy some dumbbells instead and check my progress when ever i can go to the gym...


Really good advice on the diet thing. So far I have just been switching my junk food with health food. Giving different times to eat what never occurred to me. x_x i only knew not to eat anything before i go to sleep.


ps 2-3 months? x_x oh well it may not be in time for summer but at least i will be doing better... right? lol

[enforcerlady]

Oh Lord, I don't even know where to begin.

First off, mustard is nearly calorie free and peanut butter is GOOD for you. You need plenty of protein and healthy fats. Please educate yourself by reading the stickies.

You run a couple of hours everyday? That is horrible if your goal is to build muscle. The reason you are so weak is likely your vegetarian, low protein, low fat diet, hours of daily cardio and minimal strength training.

Stop running and start lifting weights. If you want to get stronger, you have to strength train. Long distance running won't do anything to help you build muscle. It just burns calories that would otherwise go to muscle building if you are doing a strength training program.

And please disregard what RandomHavoc said about cardio being the way to go. Its not. If you've been doing hours of cardio and you're not where you want to be, then why would more cardio help? It won't, you need to build lean mass.

It doesn't matter how weak you are in the begining. Everyone has to start somewhere. Use weights that you can get about 5-10 reps, but you should be reaching failure by the last few reps. Start a weight training program that has you lifting 3-5 days a week. Limit your cardio to 20-30 minutes 3-4 times per week. Make sure you get at least 1g protein per lb bodyweight. And 20% of your calories should come from healthy fats.

Do you know how many calories your normal diet includes? I wouldn't be surprised if you were undereating since you said your diet mainly consists of lettuce, carrots, and fish.

[darkangel]

We need to know your weight and bodyfat percentage to really help you come up with a program that will get you results. Otherwise, we're all making very general recommendations.

I was a weakling growing up, too. I was intimidated by my classmates and hated gym class. I was ridiculed and no one encouraged me or worked with me to help me get stronger.

I recommend you throw out the "chart" you've been judging yourself by. All that matters is you do the best you can do and you strive to either up your weights or increase your reps every two or three weeks.

You should be doing heavy (for you) training using free weights and compound moves. If you're new to free weights and want to work out at home, I'd recommend investing in a set of Power Blocks (http://www.powerblock.com/) and check out Cathe Friedrich's gym style workouts. (www.cathe.com) She's an excellent instructor that will work you hard and teach you great form. You WILL see results. As you progress, you may want to buy a dumbbell and plates or you may decide to go the gym route.

Barring any health problems, your diet is probably the culprit for your weakness and anemia. The body can't perform if you don't fuel it correctly. You need to track what you're eating each day and figure out your protein, carbohydrate and fat percentages. www.fitday.com is a great site that will figure 'em up automatically as you enter your foods for the day.

From what little you've said about your diet, you're not getting enough muscle-building protein and little or no healthy fats. A rough rule of thumb on the protein is 1 gram per pound of bodyweight per day. Real food is best, but a whey protein isolate or an egg white protein supplement will help you get your protein intake up. Eggs themselves are great, if you can eat them. Soy, nuts, legumes are vegetarian sources of protein.

Ha... enforcerlady... we posted at the same time and said much of the same things. Maybe the double whammy will help it all sink in.

[RandomHavoc]

All i want to do is get a bit stronger, lose 5 pounds, and tone my stomach up a little bit.

Those are her goals. As longa s she eats properly, there should be absolutely no reason for her to drop her cardio. I find that ridiculous, it's not like she's trying to dirty bulk or anything lol.

And yb the way, eating before going to sleep is good, especially slow digesting protein such as milk and yohurt, fetta cheese is great too. Think about it, if you sleep for 7 hours, your body will be without nutrition for those hours, it should be feed, so give it food. The whole notion about eating past X time, turns food into fat is just a myth if that's what your thinking about.

[misstransformer]

Originally Posted by KittyLuck

ever since i can remember I have been really weak... My sister who is 2 years 9 months younger than me has been beating me up since she was 2! >_<! Of course she is naturally really strong... She never works out or anything, I do more exercise and eat healthier than her yet some how she can beat most guys I know in an arm wrestle.

Meanwhile I have always been the weakest in all my grade level growing up. I go to the gym to try and train but I can't even do the minimum amount I should be able to do for my weight. I even have trouble with THE bare minimum. Its hard to work out when you can't even do one rep or completely exhausted after just one rep.

I don't even have the excuse of disease or injury or anything. I am just a plain little weakling. Add in that I bruise really easily and someone even just poking my stomach a little really hurts and I am quite a pathetic pushover.

the only part of my body that is actually in shape are my legs and thats only from being so hyper and having to run all the time.

Anyways I am just wondering if anyone else has this problem or has any suggestions to change it? I have changed my diet the last few months and attempted to work out in the gym but, umm, from what i said earlier you can tell it is not going too well. :S I don't want to be a body builder or anything but I would settle for at least being able to lift the minimum for my weight. How I am now just can't go on.

Hi Kitty, I'm also a newbie, but here is the good news I've recently learned about weight training. It doesn't matter what poundage you lift...if it challenges your muscles...really challenges them...you're going to reap the benefits. It may only take 5 lbs for you to max out, while someone else needs 15 lbs...big deal. You'll get there, and your muscles will still show improvement.

In terms of being weak, I would give it a few weeks to determine what you're really working with. When I first began...it was a struggle lifting 3 lbs for 12 reps doing the bicep curl. Now...only a few weeks later...I can easily lift 10 lbs for 12 reps, and I'm planning routines with sets now.

There is no way I've increased 7 lbs this quickly, so this can only mean, although I'm not as strong as I will be, I greatly underestimated my current strength. If we don't use muscles they weaken, shrink, and get lazy. But once you wake those babies up....BAM...it's on!! lol

Just give it a few weeks, your sister might think twice about picking on you by the winter. Weight training also does wonders for your mental state and self-confidence. Just wait...you'll see.

[scoobydew18]

[QUOTE=RandomHavoc;53817451]it's a good bet to invest in 100% whey protein

x2!

i completely agree.....keeping a progression log is essential to monitoring ur strength gains, and forget about the "average" strength level of people with ur stats, that's just something to give people a template to work with. ur own pace is the best!

[misstransformer]

[QUOTE=scoobydew18;53923421]

Originally Posted by RandomHavoc

it's a good bet to invest in 100% whey protein

x2!

i completely agree.....keeping a progression log is essential to monitoring ur strength gains, and forget about the "average" strength level of people with ur stats, that's just something to give people a template to work with. ur own pace is the best!

I've been looking for progression logs to print online. Right now I just jot everything down in my notebook.