Agree with the YDU just go out and do it, and keep it light if it makes it easier. The main thing is to do it and not let the weather alter your plans. Trust me I know this as I live in Iceland and I must be able to work out no matter what the weather throws at me.
One tip to add to this is to use some music or listen to the radio to kind of have some thing to look forward to. So you are not so much working out as you are just listening to music or listening to some radio.
#1 Having a good long term goal that is meaningful to you. Like health or just the pure enjoyment of the lifestyle.
#2 Seeing the progress and feeling and seeing how your body adapts and changes.
#3 Long term goals. Transforming your life and body. Winning a medal or a title. Becoming an athlete. Get to that perfect weight and health (that is measurable). Fit that dress! Run the mile under that that certain number of minutes.
#3 Short term measurable objectives. Such as a BF% or a performance benchmark. Or some sort of accomplishment such as running a marathon.
#4 Stepping stones, a even more short term measurable goals of 1-3 months. Sticking to the plan and training, and training the planned hours. Reaching the set stepping stone goal that month or quarter. Nailing that goal of a set time or lifting the set weight that you planned on. Dicing a percentage or two of BF%.
#5 Getting the attention of that girl that you have been watching from the distance for a long time. ;)
But ultimately it is #1 for the love of doing it, more or less. So when you find that love of doing it you know you have made it. So go and train to find it. ;)
The answer is kind of disappointingly simple. Make it a little bit easier.
Normally all long term athletic plans have a some sort of rest included in them. A very common pattern is 3-4 weeks of work and then one easy week, to let the system enforce itself and keep injuries at bay.
Little by little you will grow stronger and will be able to do things you can not do right now. That's why it is important to look at the long picture, and go easy now, and wait till your body tells you "hell this is just too darn easy!" and then you can reconsider. ;)
Some suggestions from the top of my head:
Swimming, rowing(machine), kettlebell swings, rollerblading, cycling (if your legs tolerate it), "nordic-skiing" machine (forgot what its called), and if things go really far south you can always take up wheelchair racing. ;)
Guys generally 16-20-24 kg, depending on general beginning strength.
Gals are probably more in (8)-12-16 kg range.
All this depends of course on what you focus on. If you plan on doing. I like heavier bells when doing the swing, but I like lighter one when i do stuff like over head presses. And I also like to have one more light when I start to loose power in my muscles to change down to a lighter bell to finish a work out.
So to sum up you will eventually need light, normal and a heavy one, what actual weight you end up with is of course relative to your strength and muscle endurance. And be ready to buy more to progress the weight to force your body to adapt, but be sure to handle the weight well when you begin and you are learning correct form.
I actually prefer working out in the afternoon.
The only thing I find to be a problem for me when I work out, close to when I go to sleep, is that I can have a difficult time getting to sleep. This is especially true if the workout was intense.
But all in all I don't see no inherent fault with working out late. The body will probably adapt to your schedule in a few weeks, if you have problems. The main thing is to get in the workout in spite of everything else. ;)
And the take away point in what I am trying to say, is that the body will adapt to what ever time you chose to work out at, given that you get proper rest and nutrition.
I also think that the main reason for you to get this feeling is simply because overweight is a more common problem than underweight.
I agree overall with andysmith here. I would just like to add that some "unhealthy" products might even be more effective in adding weight. Like full fatty milk, ice cream, cookies and pastry, and so on. I advice you to try these options, but I also advice you not to loose sight of your overall health while doing so. ;)
I think the first and most important step is to map out the cause of your back pain. Then you can first think about dealing with it properly. The causes can be quite complex and far from obvious.
This is an off shot. But you might try ZMA for better sleep, it also contains the magnesium and zink that might help. Bananas also have a beneficial nutrition profile and are sometimes advised as a remedy. Cant hurt to eat a banana or two before bed, to try this one out.
I have found that when I used it for an extended period it tended to make me a bit "blue" after I took it. I don't use it anymore. Not that effective in my view. I try to stay away from any medications when it comes to sleeping. It is much better not to sleep for one whole night and then build a good solid sleeping routine. If you feel you can not wake for one whole night, try to binge sleep the night before (as long as you can) and then wake the next night and then put your sleep routine to work.
I find reading at a set time, say for the hour before going to bed, and then go 30 min sooner to bed than you would like to actually fall a sleep. Just gives you a nice time buffer, and maybe some extra minutes to your nightly sleep. But do not read IN your bed. Find a calm place, dim the lights and get in to a calm state of mind, and try to read some thing that helps that. ;)
1) No sugar (and that includes products with added sugar, and artificial sweeteners).
1a) Sugar is allowed after working out or while working out. And only then!
Eggwhites or fish (any will do) are my top choices. It is of course important to get quality ingredients.
I think you should skip on the flax seed unless you are out of fish oil. So yes, its redundant.
But ultimately it is #1 for the love of doing it, more or less.