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02-18-2014, 07:11 PM   #1
NurseAdam
 
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Join Date: Jan 2014
Location: Dudley, United Kingdom

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Exercise Tips needed.

Righto I have started to get better so I need to do some exercise. During this flare I have lost a significant amount of muscle mass. So I want to rebuild it, without overdoing it and making things worse. Keep fit is not really my thing so I have no idea where to start.

Any help would be great.

Thanks muchley in advance.
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Diagnosed with UC and RA age 12 (1998). Was so poorly in August 2013 even my Dr thought I was going to die.

I am a qualified Adult Nurse, currently doing a Masters Degree to become an IBD Nurse Specialist.

I hold my Private Pilots Licence, since the CAA lifted IBD as a bar to Professional Flying I am saving for my Airline Licence. Flying has always been my passion. I nearly wet myself when the ban was lifted.
02-18-2014, 07:25 PM   #2
kel
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Join Date: Apr 2009
What is your height and weight? What medications are you currently taking?

I don't recommend doing much of any cardio such as jogging, running etc. Frankly these activities are worse than useless for the underweight population. If you are extremely fatigued all the time you may find a few minutes of walking or swimming useful each day to build up a reasonable level of conditioning.

I suggest you look into a gym membership and get started with resistance training a few times a week. Weights (and a bit of weight machines or bodyweight movements) are by far the best option for gaining weight.
02-28-2014, 12:45 AM   #3
Olive.
 
Join Date: Oct 2013
Location: Detroit, Michigan

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I have been weightlifting since I was 14. I really like to get back to it after a flare because it isn't very aerobic so it doesn't bother my belly and I feel like building muscle will probably protect me from weightloss better than putting on fat. If you are interested, I can give you some details about simple lifting routines, or I could offer some muscle-building exercises that you can do in your home and do not require equipment.
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Olivia

Currently on budesonide and immuran
NEVER taking prednisone again
Interested in holistic therapies

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02-28-2014, 02:32 AM   #4
Mmleonr
 
Join Date: Jul 2013
Location: Miami, Florida
What has really worked for me was working out my back. And chess. With press machine. And doing squats with very light weight. And a very light jog with ALOT!! Of breaks in between


02-28-2014, 05:30 PM   #5
Jeff D.
Senior Member
 
Join Date: Apr 2006
You may want to try strong lifts 5x5. You do three exercises a day rotating between squats, bench press, row and squats, dead lift, shoulder press. These compound workouts help build muscle quickly and safely. Start with just the bar, or if you can't begin there try dumbells. The first day stick with the bar as your only weight and the next day you go up five pounds. You can do this routine M,W,F giving you good breaks in-between. Do five sets of five reps with the one weight. Good luck. I'm also under weight and am working myself back to a good weight using this method, so far I've gained 10 pounds of muscle.
03-03-2014, 02:41 PM   #6
TexasCoach
 
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Join Date: Aug 2013
Location: Fort Worth, Texas

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5 X 5 programs and plenty of mass gainers mixed with Ensure, etc.

This is the workout I use after a flare:

http://www.bodybuilding.com/fun/shortcut-to-size.html

15-20 pounds in 3 months

diet consists of tons of fish, chicken, turkey, Isopure Protein, Greek yogurt, Ensure, tons of watermelon, bananas , coffee as pre-workout

worked out during shitting spouts, bloated stomach etc

I saw a guy in the gym with no legs, and that always keep me motivated
03-03-2014, 02:42 PM   #7
TexasCoach
 
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Join Date: Aug 2013
Location: Fort Worth, Texas

My Support Groups:
You may want to try strong lifts 5x5. You do three exercises a day rotating between squats, bench press, row and squats, dead lift, shoulder press. These compound workouts help build muscle quickly and safely. Start with just the bar, or if you can't begin there try dumbells. The first day stick with the bar as your only weight and the next day you go up five pounds. You can do this routine M,W,F giving you good breaks in-between. Do five sets of five reps with the one weight. Good luck. I'm also under weight and am working myself back to a good weight using this method, so far I've gained 10 pounds of muscle.
Yes sir, can't beat the 5 core lifts! Instant results!
03-03-2014, 02:47 PM   #8
kel
Forum Monitor
 
Join Date: Apr 2009
I will chime in, I strongly recommend doing fullbody routines involving compound lifts vs. a bodypart split. For the first 6 months for sure.

You can google them:
Greyskull LP
Starting Strength
ICF 5x5
Stronglifts

If you can do it, starting strength is the best imo.
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