You should check out there is a work out program there that when you sign up you get access to over 43 different workout sites that should help you out with your exercises. It should also keep you from being bored, by finding new exercises everyday. Over 100,000 workouts on all the sites
Good Luck and God Bless

Good for you wanting to get healthy again. If you type in “workouts at home” you’ll get some good tips. I found this one:

Push ups are great for your chest and arms, do some tricep dips and bicep curls too. Lunges and squats will help and lookup some great ab workouts. Nothing makes you feel better than rock hard abs - and you start to see results within a few weeks.

You will need to do some cardio as well, start with 10 minutes a day if that’s all you can manage and work up to 30 minutes on say 5 days a week (even 3 is better than nothing). If you can’t go outside you can walk on a treadmill, dance to your ipod, get a static exercise bike, walk up and down stairs, jump rope.

Ask your doctor about vitamins and iron you can take and work on a healthy diet. Get plenty of protein so you can build muscle and drink loads of water.

Good luck!

I would concentrate on sit ups to strengthen up your core first.. That’s your back and your stomach muscles. Since this is the middle of your body it needs to be the strongest. With a strong core all other exercises are a pretty easier to do…

i got 6 pack abs just by doing push ups start the first day by 10 then the other day 20 and so on tell 50 and oh you do push up 2 times every day

good luck

I think stair climbing and walking is the best exercise…. You should do a fast walk for 20 minutes each day… if you don’t want to walk you can also climb stair….. These are good exercise because they won’t hurt your joint… if you run your joint and knee would eventually break or destroy…

20 year old male kept inside for years by his wife? im calling bs on this one

Push ups

Hi,

I would suggest swimming and / or jogging for about 30-40 minutes a day for 5 days a week and you should see some effects soon.

well, for starters, you can do extra physical activity throughout the day. For example, take the stairs instead of the elevator. park ur car farther…
the best thing to do is to join a gym….join a Tae Bo class…its boxing mixed with aerobics. it builds very good stamina. the first 10 min will kill you, but after 2-3 weeks of doing it 3 times a week (1 hour each session) it’ll be a piece of cake.
if u wanna build muscles and tone ur body, u should do weight-lifting. it doesnt build stamina but it makes ur muscles increase in size and mass

good luck

For starters, I know you don’t care for cardio, but that is the way to really tone your body. While you can build muscles, it doesn’t matter if they are covered by a layer of fat. I would recommend a circuit training workout, with some cardio work. Walking, if brisk enough, will work. But try the elliptical machine or bike for variety. It also works different muscle groups. The elliptical machine requires good posture, so can help strengthen your core as well.

As far as equipment, if you aren’t joining a gym, then you need hand wieghts. I recommend a 2, 5 and 10 lb set. Women don’t need to bulk up, and that will be sufficient to tone your muscles. Of course, good bras and shoes are essential. But you really don’t need much else. You can do sit-ups, push-ups and other toning exercises without anything at all. If you want a floor mat, go for it, but I never found it neccesary if you are working out on carpet.

pull ups. the best exercises you can do. works every muscle above the waist and its not time consuming, awkward, or boring. do as many as you can once an hour and you’ll be impressed after a week.

tuesday -
1. squats
2. lounges
3. calf raises
4. 30 minutes of cardio

thursday -
1. dumbell bench press
2. dips
3. tricep pushdowns
4. tricep kickbacks
5. 30 minutes of cardio

saturday -
1. dumbell rows
2. lat pulldowns
3. seated dumbell curls
4. reverse grip barbell curls
5. 30 minutes of cardio

sunday -
1. dumbell press
2. side laterals
3. upright rows
4. dumbell shrugs
5. 30 minutes of cardio

do 4 sets of 15 reps for each exercise. always do your strenght training first. this way you will burn more fat. good luck.

Hey
Try this; it works for me. I bought Owen Mckibbin’s Men’s Health cover model workout book and it really worked. Mckibbin is over 40 and he’s a pro beach volleyball player…trust me that’s damn hard. Half the book is motivational speech from Mckibbin about his life. He had a broken back (!) and two completely blown knees by the time he was 10. Also has some recipes and other tips on your fitness. The title of the book came because Mckibbin has had the most cover shoots for Men’s Health. Hope it works well, as it has for me…For getting a 6 pack make sure you RUN. The motions in running is the only way to get a true 6 pack

96 beats per minute after running is a good heart rate

you need to have a healthy diet….. remember that…

If you are going to the gym- there should be personal trainers there that can help you set up a comprehensive workout plan. You don’t need to see them every time you work out, but it would be a good idea to have a few sessions to get your started down the right path.

Just so you know, you are already at a very healthy body fat percentage. If I were your trainer I would suggest different exercises to tone your entire body, and some cardio to help your endurance.

I’ve heard of this: the bodybuilders secrets to burn fat and feed muscles, and keep weight off permanently. It doesn’t cost much and they guarantee money back if you’re not happy with it! here is the link:
good luck.

do circuit training

You probably don’t have to worry about getting too buff. Your body is more then willing to eat your muscles.

Eat loads of good fats, and take a multivitamin. Eat breakfast. Drink more water then what you think is human. (about a half gallon a day is what you need according to wikipedia)

Lift heavy weights. Squats and chin ups will add more muscle then any other lifts. Period. You will look fantastic as soon as you can squat twice your body weight (more then that for little guys, less for big guys)and do a pull up with 100 lbs strapped to you.

The best thing a beginner can do is lift huge amounts of volume. That means do squats, then do front squats, then do Zercher squats, then do Olympic squats, then to bulgarian split squats then do one legged squats ect.

Really though, about 4 squat variations would not be bad for your work out.

Running has all sorts of benefits, but keep in mind it adds a lot of stress (and I mean that in quantifiable terms)to your body. That means more cortisol and more fat.
Humans are anaerobic beings. We are supposed to throw a rock at the rabbit, not chase it.

Two great resources are ExRx.net and NutritionData.com. Stay the hell away from bodybuilding.com.

Oh, and two weeks is nothing.

Run 30-45 min a day, buy some lipo6, do your abs every other day. go on bodybuilding.com and find a good workout to do, i didnt the body for life workout, and it worked great!! good luck man

You shouldn’t always be sore, eventually your body comes that in-shape. But if you let your body go for a few months it’s going to take a bit of time till it comes back up to above-par.

But things you can do to relieve the soreness is Google “lactic acid” and find out what foods help get rid of it, which is usually the culprit in muscle soreness.