I used to work out for more than four years, before I had a nasty and unfortunate health problem. At the end of the November last year, I started to feel tired and having fever. I also lost 8 lb in a week due to my illness. I had a lymph node swollen under my arms due to an infection. My fever didn't go down for almost 3 weeks. I was very scared. They were simptoms of TB or even cancer. They couldnt find out what was the cause without having a surgery.
Januayry the 9th , I had my lymph node excised and sent to the lab for biopsy. It was an ordeal not knowing what was wrong with me. Fortunately , the result was that there was no cancer or TB.
Finally they said that was an infection due to some bacteria. Now I am fine I gained my weight back but unfortunate I have a little belly and my muscle are not like they used to be.
As I mentioned at the beginning , when I got sick ,I lost suddenly 9 lb.
I bought a weight bench and dumbells trying to have a home gym
My goal is to get back in shape and get a tone body.
What should I do for the beginning after almost 2 1/2 months of inactivity.
I used to be very active before my illness.
Could you suggest me a regimen please?
Thanks for reading.
Last edited by Vvitto; 02-12-2002 at 12:38 AM.
Do a full body routine or upper/lower split (search for one) for a month or two just to get the basics back, to get active and all that again.. No matter what you do right now, it'll help (you'll have beginner gains again). Listen to your body not your ego (don't try to double your weight the second week). Basically, just get back into working out.
Take a Look at the WBB routines on this homepage.
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'Over thinking, over analyzing separates the body from the mind'
Welcome back!! It's great to hear that your health problem wasn't life-threatening.
With regard to starting over, start slow, don't overdo. You won't be able to lift weights like you used to, but AT LEAST you get to lift weights again!!!
Work through the first week or two of soreness with a much lighter workout, then start gettin' busy! That full body suggestion above is a great idea.
Once you get through the first couple of weeks, you'll be home free.
"A winner...knows how much he still has to learn, even when he is considered an expert by others; A loser...wants to be considered an expert by others, before he has even learned enough to know how little he knows." - Sydney Harris
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"It's simple. If it jiggles, it's fat." - Arnold Schwarzenegger
Thanks for reply
It is very frustrating . I do lack motivation, and I dont even know where to start. I feel like I am learning again to walk after this inactivity and health problem.
Should I work 3 or 4 times a week?
What should I do in the first day?
A full body work out?
I am sure there will be soreness after my first work out!
Don't worry about the lack of motivation.. Everyone feels it when they aren't going, but it'll come back after the first or second time you lift.. (Look at how many people have never stepped inside a gym say stuff like "I gotta start working out" and never even go once).
As to how often, that all depends. If you do decide to do a full body routine, then I would suggest just twice (and only do this for about the first month or so). This is just to get you back into the routine, and so you don't overdue it on your return. If you decide to do a upper/lower then I think about three times a week. Do upper, two days rest, lower, two days rest sorta split. Up to you to decide which one you wanna do. Like I suggested before, just do a search for either type of routine on the forum, change it around so it suit you, and then ask away about it..
Either of these routines (full or upper/lower) are going to be temp. Like I said, just to get you back into the flow and form of doing it all.