Fitness for the Sick

Fitness for people who are sick, weak, or who just can't seem to get started. I have a sickness that leaves me feeling weak. I was in a wheel chair for a while. Fitness is so important to living a healthy life style. I have always wanted a ripped body. I dreamed of having great abs. I never thought it would be possible for me to have nice abs, because I am addicted to junk food and I am so sick. But there is hope! I have fought this and fought this, and I do have nice abs. Obviously those pictures above are not of me, but my body is getting closer to those guys and I never thought that would be possible. My Pecks are getting bigger, my biceps are bluging out of my shirt, soon I will need to by a bigger size of shirt because my arms won't fit in them. Anyways my point is that my body is changing into my dream body, and your body can change in to the body you always wanted to have. I will tell you how I over came my sickness and was able to gain my fitness goals.

1. good nutrition, this doesn't mean you can't have a treat now and then. But yes you do have to eat vegetables and watch what you eat. It sucks, and it is hard. But you have to decide what you want more, food or a great sexy body. If someone says you can have both they are nuts! Here is what I do, now every body is different. How I process food may be different from how you process food. I have a high metabolism, you may not, so you have to adapt.

I eat high protein foods, breakfast eggs, oatmeal, a protein shake, and some fruit, for a snack later on eat something healthy like some veggies, or nuts or rice cakes, for lunch eat some salad, protein (lean meat) I don't eat a lot of meat, but I do eat a lot of dairy and fish, beans are a great source of protein, and I eat a lot of beans. Dinner eat about the same as lunch, if you need a snack between dinner and lunch have a protein shake. Protein shakes are a great filler that will help you gain muscle as well. Don't eat late, and if you need a treat, something sweet or something fried or salty, only try and allow yourself to have one cheater day a week. One cheater day will not kill you as long as you don't over do it. Don't consume 4,000 calories on your cheater day and think you will have sexy ripped abs, because it just won't happen! Researching nutrition and finding healthy recipes has helped me. The Internet is a great resource. Get a great supplement or vitamin. Swansonvitamins.com has great stuff. I recommend the perfect food. It gives me so much energy.

2. You have to work out! Even when you don't want to or feel too weak or sick do it! do it! You have to workout if you want to see results. I notice that on the days I was too weak to work out I just laid in bed and felt weak, but if I tried to work out I usually felt weak for a little while and then as I would start to work out I would feel energized.

Here is what I do and I have see great results with it. Now they thought I had M.S. for a while so I focused on strengthening my legs. I also researched that if you want to burn more fat and help your abs show up then work out your legs.

I focus on Cardio. Cardio is so important. I do at least 3 days, but 4-5 days is best. I do thirty minutes of cardio, it doesn't matter what you do, just sweat! When I was my sickest I would put on dance music and dance. Now I love going to the Gym and using their bikes and treadmills. Sometimes I love going out on a nice day and I will run for 30 min. or bike for 30 min. Find what you love the most and do it. Start off at your own pace, and pace that is comfortable, then once you are in a habit of getting off your butt and doing something, then kick it up, make yourself uncomfortable, challenge yourself.

Cardio is not enough, not if you want a ripped body. I do at least 2-3 days of weightlifting. I have one big day do weight lifting, and two lighter days. I usually focus one day on my biceps and triceps, and another day on my chest and shoulders, and back. Then on the big day I do it all. I don't weight lift my legs much because I get a great leg workout from my cardio. Unless you want huge legs don't worry about focusing on your legs, I have always wanted a nice ripped upper body, so that has been my focus.

Last of all you have to do AB exercises. I do 3-5 days of ab exercises.

Here is my routine.

Day one

Bicep curls reps 6 x 3 weight 30 lbs

I do three different bicep curl exercise around this weight limited, I change it constantly so my muscles do not get use to the weight and I have better muscle growth.

Tricep curls reps 6-10 x 3 130 lbs

I also do about 2 tricep curl exercise

Day two

Bench press reps 8,6,4 weight 180 lbs

Bench press reps 8,6,4 weight 170 lbs

shoulder press reps 10 x3 20lbs

then I do two other shoulder building exercises

Then I do lat pulls

One my big day I just do all of these exercises

 

for my abs I am constantly changing my routine. Have about five or six different routines and switch then every time you exercise don't do the same routine every time you workout, your body will get use to it. You will have more success if you switch up your weight and routines.

Last of all the best way to grow muscles is to rest. If you don't rest you won't grow. I use to think I have to work out for 6 hours at the gym. That is a lie. I am a busy person. I spend two hours for my biggest day at the gym. One the lighter days about an hour. An hour is not so bad. If you can only weight train two days, focus on just a few body groups and switch off each time, don't have a big day at the gym. Who can't do one hour twice a week. Cardio is only thirty minutes, everyone can do that. If you want great abs do cardio and your ab exercises at least 3-5 times a week. Good luck! Look for more tips and routines later one. I will be posting more!