Hi everyone~
I'm in the process of recovering from an eating disorder (I was never really bad to the point of hospitalization or anything, but I did restrict and stopped period and had a BMI of 17). I'm sure because of all of this, I lost all or most of muscle. I'm in the process of gaining about 10 pounds and I'd love to put on some muscle again, the problem is, parents won't let me go to a gym or weight train or anything like that. I'm not allowed to do excessive cardio either--the most a nutritionist will let me do is go for walks. If I eat excess calories and a diet high in protein, can I get any of muscle back with just that and walking? If not, is there anything else I can do such as yoga, or anything not done in a gym? I appreciate any suggestions-thank you!!
Gaining back lost muscle
Moderators: Boss Man, cassiegose
Re: Gaining back lost muscle
Hi there, good to see you 
.
Try this, as it should be okay for you. It only requires your own body weight.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good Mornings, 2 sets, 10 reps
Chest Press, 2 sets, 10 reps
Bent Over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds
As for the nutritionist, what business is it of someone calling themselves a nutritionist, to tell you in what ways or how much or you should exercise? If that was a primary part of their qualification then fine, but to me, a nutritionist's expertise on exercises should extend to personal experience of self teachings, because otherwise they would be qualified to give exercise advice and could give proof of being certified with a reputable company and presumably have a more all encompassing title.
If they are certified with a reputable company in such a qualification then fine, but I would ascertain this before choosing any paid for advice from them. advice on here always comes free and is optional, so ignoring it is anyones perogative if they so wish, but paid for advice should be clarified, to make sure you are spending wisely.
If the individual is not qualified to give exercise advice, but is stating it is inclusive as part of the fee, it's unethical and you should not use them.
.Try this, as it should be okay for you. It only requires your own body weight.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good Mornings, 2 sets, 10 reps
Chest Press, 2 sets, 10 reps
Bent Over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds
As for the nutritionist, what business is it of someone calling themselves a nutritionist, to tell you in what ways or how much or you should exercise? If that was a primary part of their qualification then fine, but to me, a nutritionist's expertise on exercises should extend to personal experience of self teachings, because otherwise they would be qualified to give exercise advice and could give proof of being certified with a reputable company and presumably have a more all encompassing title.
If they are certified with a reputable company in such a qualification then fine, but I would ascertain this before choosing any paid for advice from them. advice on here always comes free and is optional, so ignoring it is anyones perogative if they so wish, but paid for advice should be clarified, to make sure you are spending wisely.
If the individual is not qualified to give exercise advice, but is stating it is inclusive as part of the fee, it's unethical and you should not use them.
Re: Gaining back lost muscle
You focus on body weight workouts it doesn't need anything except pull up bar and your body of course 
For upper body
you can do pull exercises: like pull ups, Chin ups and other variations (works on lats, biceps, forearm)
push exercises like Push ups and its variations. ( works on chest,shoulder, triceps and core muscles)
For lower body as Boss Man said Squats and lungs are great exercises.
For upper body
you can do pull exercises: like pull ups, Chin ups and other variations (works on lats, biceps, forearm)
push exercises like Push ups and its variations. ( works on chest,shoulder, triceps and core muscles)
For lower body as Boss Man said Squats and lungs are great exercises.
Re: Gaining back lost muscle
Body weight exercises are the key for your situation; just take 5-15 minutes a day right before you shower and you'll get a decent foundation.
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Turbulence
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Re: Gaining back lost muscle
If your nutritionist only wants you walking then i guess he might have a problem with you doing body weight exercises such as push ups, squats, crunches, and pull ups.
I suggest you start swimming. Its a great full body workout and it'll help build up your stemina so that you can do body wieght exercises.
Once you are ready to do body weight exercises check out Turbulence Training. Its a fitness workout with nutrition guides. Good Luck!
I suggest you start swimming. Its a great full body workout and it'll help build up your stemina so that you can do body wieght exercises.
Once you are ready to do body weight exercises check out Turbulence Training. Its a fitness workout with nutrition guides. Good Luck!