Body muscle/strength/stamina build up

Kalps

Hi All,

I'm registered disabled with 4 lower lumbar compression fractures, misaligned hip and overpronated glat feet issues. I'm in receipt of U.C and PIP for a good number of years. I also recently had a CMHT Assessment stating Chronic Depression + Anxiety Symptoms. Now mentally I've almost nearly given up on myself but I'm trying to build muscle, rigidity, strength, stamina in gym. Need some tips. Mentally I'm.always living in my own very lonely/alone head. I also need advice on social ousingbon medical grounds too which I'll post separately on another topic.......TBH....i really feel like cheating with testosterone shots or steroids if need be. Any advice most welcome. 😊😊👍

Albus_Scope

Heya @Kalps and welcome back.

I'm sorry to hear you've nearly given up on yourself, but the gym is a great way of helping the mind.  I tend to just use free weights, but I have several friends who are gym fanatics now.  
  I'd suggest speaking to a few different gyms and have a chat with the personal trainers there, they may be able to give you a plan to follow.  Though I'd avoid T or steroid shots, the side effects aren't worth it in the long run! 

Kalps

Tbh.....deep down.....I just dont feel like living anymore. I'm temporarily sofa surfing (have a room) at a friend's at a mates rate rent with all.my belongings in his middle room. My room is cold and I literally sleep fully dressed in trackys and hoodie/jacket. I feel all alone, severely depressed and just want to end my own story. 

Albus_Scope

Hey @Kalps, I'm so sorry you're feeling like ending your story, as Biblioklept has said, sometimes a change is all that's needed and the gym may be just what you need right now. Have you spoken to your friend about how you're feeling?

I've popped you a quick email, please be on the look out for it. 

Kalps

@ Bibliokept. He's annoyed friend since age 16. He doesn't know how I feel daily as I put a **** mask on ddaily and smile. He knows I have lower spinal vertebrae injury that has hindered my skeletal rigidity, balance and coordination. He enjoys his few beers and cannabis joints in evening or day if its the weekend. I simply cannot engage in such activity as tempting as the weed seems....well definitely instead of Codeine for chronic pain. Soon I am yo start a course if Duloxetine 30mg and I'm hoping it'll stop the overthinking, energise me and kill pain all at same time. I've already made concession enquiries at the leisure centre and I will be joining next month definitely, was shown around today by a trainer and I'm familiar with 85% ofvyhe machines/kit too. Just need B.Building steroids to help!!! 🤬🤬

Bydand

Kalps said:

Hi All,

I'm registered disabled with 4 lower lumbar compression fractures, misaligned hip and overpronated glat feet issues. I'm in receipt of U.C and PIP for a good number of years. I also recently had a CMHT Assessment stating Chronic Depression + Anxiety Symptoms. Now mentally I've almost nearly given up on myself but I'm trying to build muscle, rigidity, strength, stamina in gym. Need some tips. Mentally I'm.always living in my own very lonely/alone head. I also need advice on social ousingbon medical grounds too which I'll post separately on another topic.......TBH....i really feel like cheating with testosterone shots or steroids if need be. Any advice most welcome. 😊😊👍

Hi Kalps,
i am sorry to hear that you feel things are getting on top of you and finding things a struggle.

It can be really difficult for someone to get out of the cycle of depressive thoughts and feelings and often when we have physical medical conditions too it can all feel overwhelming.

The good thing is you have recognised that you are and have been in a grim place, just acknowledging this can be a massive step.
 

With regards looking into exercising, as a former PTI in the military i can attest to the benefits of exercise on both the physical front but also importantly from a mental health perspective. It can be hugely rewarding engaging in any form of exercise, whether its weights, swimming, cycling etc or just walking.
What i would say to anyone looking at beginning any kind of exercise is to be realistic with yourself. Picking a type of exercise or sport you dont enjoy will not be long lasting and you just wont get the benefits or results you are maybe looking for, however enjoying something has a huge benefit in making the gains you want and will keep you participating.

With reference to you stating that you have had 4 lower lumbar compression fractures, i would be careful to not jump into things too quickly. As men we can have a very gungho attitude and expectations on what we should be able to do and compare ourselves to what others can do. Everybody is unique in height, weight, skeletal density, muscle fibres, metabolism etc so what works for one may not be the best fit for someone else. 

i would also be careful about joining a gym too soon. My advice for what its worth is to start at home with bodyweight exercises. This might sound really simple but google this and you will soon discover how hard these can be. The good thing is that for any bodyweight exercise you can always make adaptions to them to make them easier or harder to do as you progress. On deployment within the military it is usual to see soldiers doing bodyweight routines when time, space and lack of gym equipment is minimal.
If you want to take these exercises to the next level buy a trx type trainer. These absolutely give you a great workout whilst allowing your body to adapt to the rigours of exercising again.
When you begin to feel the benefits and build up some core strength and are maybe feeling better in yourself, then maybe think about joining a gym. Joining too soon can really put you off attending as you can straight away feel body conscious when looking and comparing to others. This would likely make your stated anxiety worse.

I would NOT touch steroids with a bargepole. The risks associated with them are well known and easily searched online. I would not listen to anyone, friends included who tell you steroids are safe and no big deal…..do not fall for it!. Save yourself the money, stress and dissapointment that will come with using. It is no quick fix and should be avoided…..its also illegal.
Also the uneducated always think that taking steroids on their own will bulk you up….this is not correct. 

Can i ask why you feel the need to take steroids?. Is it because you think it will make you stronger, or bulkier or ripped like the bodybuilders you see. Is it because thats how you think men are supposed to look.
i can assure you that i have served with many individuals, both male and female who look like normal people but who have great strength, fantastic stamina and who can outperform just about anyone. You do not need to look like Arnold S to be extremely fit and healthy. We often held competitions with bodybuilders and gym fanatics and put them through military training and they would usually struggle. Likewise i wouldnt be able to deadlift 300 kgs.
I can only advise here, but my advice is honest whether you decide to take it or leave it….start gently, work your way up, eat well, get into a good routine in life and you will see positive changes. 

As children we often just bounce back, take things in our stride and get up again when we are knocked down, as adults we often dont have this ability as we have grown to much pride, we dont do failure well and cant laugh at struggling through mistakes or when things get tough. 

I hope that the struggles you face get better and you get to a place where you begin to feel good in yourself.

Rosie_Scope

Hi @Kalps, as others have said above, be very careful with steroids. They can have some really nasty side effects, especially if you're living with depression or mental health issues already. There's lots of ways to help build your strength using nutrition or supplements, do you think that might be an option for you? Gradual progress is much more sustainable in the long term and less likely to cause you injuries or side effects.

I hope the duloxetine helps you feel more stable too  

Did you manage to have a look over Albus' email at all? How are you feeling about things today?