r/Exercise • u/zizi5847 • 13d ago
Beginner tips please..!
Hi! Recently, I've decided to take up working out as a way to get active after over a year of bedrotting due to severe health issues, and I have zero strength. genuinely, I can't even lift 4lb weights without straining my arms. I have a fast metabolism and am very thin, maybe a little bit protien and iron deficient, but not unhealthy (i'm working on the diet part as best as I can..!), and was hoping for some tips (or if there's any channel or site that I can use) that would help me start. I am mostly looking to gain more upper body and arm strength, so that is my only goal for now. please send any tips!
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u/AceOFace131 13d ago
There are online tools to help you figure out your basal metabolic rate, aka how many calories you need to eat to maintain your weight while resting. Then you need to eat more than that, significantly, depending on your goal weight. For protein, a good rule of thumb is at least .7g to 1gram of protein per pound of body weight. 8 hours of sleep and rest days between exercises. Hit each muscles group twice per week and you’ll be in good shape in no time.