How can I get my fitness back?

I have just got over having chronic fatigue for at least 6 months. I was 14 and am soon turning 15. I used to be very athletic and did several martial arts, which I'm hoping to get back into later on this year. I am currently back at school full time but am very unfit. The other day I tried going flat-out on my punching bag for 2 minutes but then suffered lot's of muscle pains the next day. What are some good ways I can get my fitness back quicker?How can I get my fitness back?1) If you diet, you will get fat. (I know that sounds harsh... but it's true.) If you want to get slim, look at athletic slim GUYS who do it. We DONT diet. and we aren't frail, weak, and sick all the time, like anorexic people are.



2) The key isn't fruits, veggies, and nuts. the key is to eat all five food groups equally! You have to eat ALL OF THE FOOD GROUPS- and eat the healthiest foods from all of those food groups.



3) Eat 5-7 small meals a day, except eat a BIG breakfast!



4) What foods NOT to eat include: DONT EAT any fast food, artificial food, junk food, microwaved food, processed food, frozen food, sodas, carbonated beverages, caffeinated beverages, energy drinks, candy, or anything that isn't either organic or VERY nutritious and healthy.



5) YES you have to eat meat.



6) You ARE going to start eating fish. It is the healthiest meat. If you dont eat fish, you WILL NEVER get slim and sexy like most of those movie stars... THEY ALL EAT FISH!



Tuna is the best... if you don't like any other types of fish, AT LEAST eat tuna, and lobster and crab are ALSO very healthy, and high in protein.



7) The key isn't ANY SPECIFIC foods. The key is to get AS MUCH OF A NATURAL VARIETY AS YOU CAN to the foods! For example, for vegetables: go in the vegetable aisle and pick out a bunch of different vegetables, and find recipes to cook them in- if not, just eat them in a salad. pick out different veggies each time!



The only thing this doesn't apply to is dairy- dairy should either be organic whole milk, or organic whole yogurt. NO lowfat as they put chemicals in it to make up for the loss of taste... and NO low-sugar as they put chlorinated artificial sweeteners in it!



Healthy fat (as in not the saturated fat or trans fats, but the regular fats) are HEALTHY and are burned off thru exercise... in my experience, having a regular supply of these makes me feel smarter, more awake, and my muscles heal faster.

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8) More than anything else:



The key to losing weight and being healthy is to exercise. And I DONT MEAN EXERCISE as in WALK/JOG AROUND THE BLOCK. I mean exercise as in hard, grueling, intense, dynamic, varied, and challenging work-outs that push your muscles, heart, and lungs to the max. These work-outs should be around 2-3 hours a day, and should involve lifting upper body one day, and lower body the next day. They should also have sprinting one day, and long distance running the next day. lastly, they should have conditioning and speed-training for the upper body as well...... as well as balancing exercises, yoga, meditation, fast-paced sports for coordination, and martial arts for discipline.



If you do #8 and neglect #1-7, you will be 100 TIMES BETTER OFF than if you do #1-7 but neglect #8! EXERCISE IS THE MAIN KEY TO EVERYTHING! THIS IS WHY ANIMALS ARE NEVER FAT... EVEN IF THEY EAT CRAP! CUZ THEY EXERCISE ALL THE TIME!

Source(s):

however, here are some specific healthy foods:



meats- fish, tuna, turkey, chicken, venison (deer), lobster/crab



fruits- apples, apricots, bananas, blueberries, blackberries, pomegranates, prunes, grapefruits, strawberries, kiwi, mangoes.



vegetables- collard greens, spinach, onions, soy, tofu, sweet potatoes, broccoli, carrots, asparagus, celery, eggplant, tomatoes.



carbs/breads- whole wheat bread, whole grain bread, sweet potatoes (again), organic granola, oats, millets, rye, brown rice,

Source(s):

In conclusion: Here is what your exercise plan should look like (rough outline). It should be around 2-3 hours, depending on how quick you do the stuff.

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mon, wed, fri:



lower body weights (at gym)

upper body