Help needed for toning with fatigue

[gutterpercher]

Hi all! I just want to start off saying that yes, I know alot of people have posted about getting help for toning their abs, but my circumstances are slightly different so I'd really appreciate some personalised help and opinions!

Ill start with a little bit of background information so you can understand, and maybe itll help with advice. When I was 10 I found out I had a muscle fatigue disorder, which came with a whole lot of other problems, like feeling nauseous and constantly being in alot of pain, along with extreme fatigue. Because of this I stayed in bed for quite a long time...And after that when things were more in control I could only manage to sit most of the day in a chair, and wasnt able to walk much at all. Because of this I lost most of the muscle in my body, but also put on some weight because of the lack of movement. At some stage when I was about 15 though everything I ate made me feel really nauseous so I lost alot of weight, bringing me to around 43Kg's.

Right now Im 19 and at the stage where Im beginning to recover quite well, but slowly. I weigh about 52kg's, and I eat quite a healthy diet. Usually a small bowl of fruit for breakfast, either a whole grain rice salad with vegetables for lunch, or a salad, and something easy at night like potatoes, meat and rice, or vegetables and something else. I dont think losing weight is a priority for me, I consider myself a relatively thin person, but my stomach is flabby and I get slouch lines across it when I sit... What I rather want to do is build muscle tone, because I pretty much dont have it at all.

Im working slowly on being able to walk further and gain strength, so Im not interested in leg strengthening exercises right now, but rather Id really like to tone my stomach and a bit on my arms aswell, because I do have some fat, but its nothing I can get off with dieting better, because I already eat pretty strictly. It makes me really self conscious when I already have enough to be self conscious about, so Id really like to lose it.

What Id like advice on is exercises I can do that will help me tone that area but doesnt involve heavy use of my legs, and maybe a routine that doesnt take longer than 15 minutes at a time because of my fatigue. I know you usually have to work for alot longer and probably sweat atleast, but Im not able to work out for that long. Im also not able to get to a gym.
Is it still possible to see results with my restrictions? And how long am I expecting it to take?

Thank you so much for your help in advance! I hope someone can help me

 

[dswithers]

First, your diet is attrocious for someone who is trying to recover from a wasting type condition. Your diet alone would make you weak and sickly, even if you had no underlying condition. You might want to discuss this with your doctor or have him refer you to a nutritionist, but I am guessing you need more protien! Every meal should contain a protien source (meat, dairy, nuts, fish, poultry, eggs, etc.) and a serving vegetables or fruit. You should be consuming at least 1 or even 1.5 to 2 grams of protien per pound of body weight.

Second, you can easily make huge changes in your body with a 15 minute exercise session 3 times a week, if you have never done any resistance exercise in the past. Just a few pushups, situps and pullups every other day (could take as little as 5 minutes at the start) will make a big difference. If you can get a few dumbells you can do a host of other exercises as well. Start by buying a set of 1,2,3 and 5 pound dumbells and later as you progress you can buy larger ones to spread the cost out over time and only get what you need for your current abilities.