From Underweight to Working Out - My Healthy Transition

Another common question I receive via Instagram DM revolves around working out to gain muscle after being underweight. When I was severely underweight and finally began to come to terms with gaining, (however reluctant), I had the mindset that I would gain SOLELY MUSCLE!! HA..

Little did I know muscle cannot be gained without fat... and when I was in such a deficit, my body didn't care where the calories were coming from - I just needed to gain weight. The doctors emphasized to me again and AGAIN that no muscle could be gained when in the caloric deficit I was in. Muscle development requires a minimum amount of body fat - without this, the body remains in starvation mode attempting to maintain its vital internal organs. If any of you have dealt with a similar extreme weight loss, I'm sure you may have also experienced amenorrhea, (loss of menstruation)? This is all related to the fact that body fat percentage is too low, causing the body to essentially put reproduction at its very last priority. A certain level of dietary fat is needed to maintain proper hormonal functioning, the reason for which a period ceases during periods of malnutrition. If the human body is not receiving enough caloric intake for its OWN functioning, there is absolutely no way it could support development of the life of another being.
Forcing exercise while underweight will additionally only enhance the damage being done to your body and metabolism. Based on what doctors have explained to me, I envision the underfed body going into starvation mode... so normal caloric burn slows way down to preserve any calories it does receive. Furthermore, those severely underweight have an increased risk of reduced immunity, bone density loss, vitamin/mineral deficiency, delayed wound healing, and the list goes on. I'm NOT trying to scare anyone into gaining weight, but some of these facts were the ones that convinced me to make life-saving changes.

SO - How long did I wait to begin working out again?? At the beginning of my weight gain journey, I was monitored by several doctors at an outpatient center. After months of convincing me that I couldn't gain weight on a diet of solely raw vegetables and egg whites ESPECIALLY while working out 2 hours a day, I began to stop. I stopped resisting, I stopped being so defiant, and I trusted the process. I finally took the fearful leap to regain my health because I knew I desperately needed to. I ceased any form of intense workouts for about 18 months (1.5 years). The quicker I stopped hiding secret runs and workouts in my room, the quicker I gained the weight I needed. The extent of my exercise included brisk morning walks for no more than 30 minutes.

Was the drastic switch from intense workouts to almost no exercise easy? NO. But it was exactly what I needed. The sooner I stopped forcing workouts because of my distorted mindset, the sooner I regained the body fat/tissue I needed. Only once reaching a safe level of body fat, the doctors mentioned I could begin moderate workouts a few days a week, but nothing extreme. Fortunately, after gaining the weight I needed, my unhealthy mindset changed for the better as well. I slowly began increasing my workouts and stepped away from solely cardio to burn off what I'd consumed. Slowly but surely I found my passion for weightlifting with a healthier mindset. No longer am I killing myself on the treadmill in fear of a dreaded caloric excess. No longer do I fear seeing my body change and increase in weight as I develop muscle mass. It has become a fun and exciting challenge for me that I never would have found if I didn't take a necessary extended break from the intense exercise.

If this position sounds at all familiar, I recommend a few key things.
1. Be PATIENT. You cannot simply eat 4,000 cals in a day and gain all the weight you need to begin exercising again. If you are truly underweight, it is important to have patience with the caloric increase and implement a gradual plan to achieve your final goal with the least amount of gastrointestinal discomfort.
2. Consult a trained PROFESSIONAL. Whether it be a registered dietitian or medical professional, those that know more about properly increasing caloric intake can help tremendously. They put me on a perfect meal plan that I would have had no idea how to design myself at age 19. Don't be afraid to reach out for help or at the least, get more educated on the topic. Your body is begging you to!
3. Resume Exercise when WEIGHT RESTORED. I know firsthand that it can be absolutely excruciating to have to avoid exercise, because it can be so enjoyable and stress-relieving. But when your health is at stake and exercise is being FORCED because of a disordered mindset, it is crucial you take a break - for as long as you need. If your goal is to gain muscle, this will only occur once your body has its minimal level of necessary fat.
4. Listen to your PERIOD. It may make a lot of sense that the menstrual cycle is mother nature's indicator of proper hormonal health. This indirectly shows that fat levels are back where they need to be. I've heard of many situations where a menstrual cycle prematurely returns, but generally it is the greatest indication that healthy/moderate exercise may continue.

I hope that this provides some insight to you all on the topic! I get the question about my specific experience with this very frequently and the biggest thing I can emphasize is to wait. Relax. It is necessary that you enter a healthy weight range before attempting to workout and/or gain muscle. Pushing exercise while below a healthy body fat percentage will only dig you into a deeper hole. You will be so grateful you were patient when exercise feels healthy and fun again.

As always, I'm available via DM for questions and will respond to all comments on this post! Thank you so much for reading💓

XOXO - Colleen