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Step 1
First, decide where you will be working out. A gym with free weights and weight machines is ideal. If a gym is not available to you, there are weight bands and free weights at the store that will work well.
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Step 2
Next, plan out a workout regimen that is reasonable. The internet is a great resource to discover a well-rounded workout plan. You won't get the desired results if you are unrealistic and injure yourself from a workout that is too strenuous!
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Step 3
Begin using the weight bands, free weights, or machines according to your workout plan. If you are looking to stay lean, lift the weight(s) 12-15 reps per set. If you are looking to gain muscle mass, try lifting a heavier weight 8-10 reps per set. 3 or 4 sets per machine or exercise is a good rule of thumb.
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Step 4
Be sure to take a day of rest between each workout session and NEVER work the same muscle groups back to back. This will only hinder your progress and can lead to injury. The body builds muscle by breaking it down and building it back up. Inadequate rest doesn't give your body enough time to heal.
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Step 5
Be consistent. Toning up and gaining muscle takes time. Rome wasn't built in a day, and neither was your body! Lifting weights every other day gives your body enough time to recover and eliminate the lactic acid buildup that results from working out.
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Step 6
Lastly, if you want to really build good muscle mass, try taking a gram of protein per pound of body weight. Your body needs lots of protein to help build muscle and a gram per pound is a great help! You can find protein supplements in pill or powder form at your local nutritional store, such as GNC or Vitamin World. Good luck!
Comments
luv2blog said
on 10/4/2008 Great!
LilacGirl said
on 10/3/2008 These are all excellent suggestions.
cherry67 said
on 10/3/2008 good tips
duncan411 said
on 9/26/2008 Absolutely LIFE CHANGING!