Starting Weight Training With Our Beginner Workout

So you want to lift weights? Here we teach you how to work out with the main weight training exercises, and a good gym workout for beginners, which provides the perfect introduction to Strength.

Weight training is not only an excellent way for athletes to improve performance but it is also a great way to lose weight and tone up. Regular weight training workouts increase total muscle mass which helps to raise metabolism.

This weight lifting for beginners guide is also suitable for both men and women. Although it still has a masculine image weight training is certainly something women should do to keep in shape. Cardiovascular exercise is great at burning fat but it does not help to tone and shape. A regular weight training workout can give a women slender legs and a toned butt without leading to unwanted bulky muscles.

Below we take you through the main weight training exercises and then provide a simple starters workout and also a more complex 5 week strength training program, which is also designed for beginners. These free weight workouts are the most popular beginner routines as they can be done at home or in the gym; they are all easy exercises that anybody can do. Most young men start weight training at home in their bedrooms before progressive to heavier weights in the gym. But if you have enough space, you can easily set up a home weights gym.

Upper Body Exercises

Bench Press

Marylin Monroe doing dumbbell bench pressesThe bench press is the main exercise for building a stronger chest and is featured most weight workouts. It is also the exercise which most people associate with weight training. To perform a basic bench press you just need to lie down flat on a solid bench and lift a barbell straight up from your chest until your arms are straight, and then lower. Grasp the barbell so that your forearms are vertical when in the lowest position.

You should always use a spotter or supports for safety. Read our full instructions on how to bench press which also provide several variations on the basic barbell bench press. And yes, that is Marilyn Monroe in the photo!

Bicep Curls

preacher bench biceps curlBicep curls are possibly the second most popular weight training exercise after bench press. You can perform bicep curls with a barbell, an EZ-bar which is designed to give a better grip position, or dumbbells. Simple grasp a bar or dumbbells with palms facing outwards and curl up towards your shoulders. If you wish to workout using just dumbbells take a look at our page on dumbbell workouts.

There are many variations that you can perform, such as hammer curls where you hold the dumbbells vertically, concentration curls where you rest your arm on your leg, or preacher curls where you use a special bench to rest the backs of your arms to focus the work on the peak of bicep (an isolation exercise).


Dumbbell Flyes

Chest flyes are done by lying on a flat bench with 2 dumbbells. Hold them out to your sides with slightly bent arms and then lift them up in an arc until they meet directly above your chest.

Many gyms also have Pec Deck machines where you sit upright to perform the same movement while under resistance.

To target different areas of the chest, then perform incline flyes to target the upper pectorals, and decline flyes to target the lower pectorals.

Lateral Raises

Dumbbell Lateral RaiseLateral raises are best done standing up straight with a dumbbell in each hand. Start by holding the dumbbells by your sides and then lift them both upwards and outwards until your arms a parallel to the floor or your hands just above the height of your shoulders, then lower again. Keep your elbows slightly bent.

An alternative exercise of the deltoids is a front raise done with a barbell. This just involves lifting a barbell from your hip in an arc with straight arms until it is directly in front of you.

You can exercise the rear deltoids by performing a bent over raise. Bend forward, keep your back straight and then lift the dumbbells out to each side.


Cable Machine PushdownThis is an isolation exercise for the triceps. It is performed by using a cable machine / pushdown machine.

The bar should start at shoulder height, then while gripping the bar with the palms facing down, pull the bar downwards, keeping the elbows still and straightening the arms. An excellent triceps workout.

An alternative is the triceps extension that can be done by holding a triceps bar above your head and then lowering behind. Another method is to lie on a flat bench and grasp a dumbbell with both hands and lower it behind your head.

Shoulder Press / Military Press

Shoulder Press Machine Exercise

The shoulder press (or military press) is best performed while seated with a back support to ensure that the pectorals are not engaged by leaning back. After the bench press, this is one of the most popular weight lifting exercises.

They can be done with a barbell, dumbbells or using a shoulder press machine or Smith machine. Free weights provide the most natural movement.

Simply lift the weight from the shoulders straight upwards, then lower it down again. To isolate further it can be performed one arm at a time with a dumbbell. This compound exercise also involves the trapezius and the triceps. The Arnold Press is a variation of the shoulder press.

Triceps Extension / French Curl

Dumbbell Triceps ExtensionThe triceps extension can be done while standing, sitting or laying down on a flat bench. A weight is held above the head (keeping the upper arms motionless), then lowered behind the head, and then raised to the starting position.

This is an isolation exercise for the triceps. It can be performed either with both arms or one arm at a time. This is also known as the French curl.

These can also be done with cable machines. Another variation to target the triceps with a dumbbell is the triceps kickback.

Upright Rows

Cable Machine Upright RowThe upright row is performed while standing upright and pulling a weight from the waist to upper chest in a straight line up the torso.

It is a compound exercise that also involves the trapezius and the biceps. The narrower the grip the more the trapezius muscles are exercised.

It can be done with a barbell, dumbbells or using a resistance machine (pulley machine) as shown in the photo.

Lower Body Exercises

Leg Curl

Lying Leg Curl Machine ExerciseThe leg curl is performed while lying face down on a leg curling bench by raising a weight with the feet towards the buttocks. This is an isolation exercise for the hamstrings.

This type of exercise requires the use of a specific piece of apparatus. It is very difficult to perform a leg curl using free weights at home.

Leg Extension

Leg Extension Machine ExerciseThe leg extension is performed while seated on a leg extension machine. The feet are tucked under a weight (or pulley system) and then the weight is raised out in front of the body with the feet. It is an isolation exercise for the quadriceps.

You should not overtrain on this exercise. Ensure that you are training you legs in a balanced way. Many people make the mistake of overtraining this exercise in a gym because the machine is free and as it is a sitting down exercise it seems like less work! Work the legs with squats, lunges and calf raises to keep the muscles well

Leg Press

Leg Press Machine ExerciseThe leg press is performed while seated on a leg press machine. A weight is pushed away from the body with the feet. It is a compound exercise that also involves the glutes and, to a lesser extent, the hamstrings and the calves.

This works the same muscles as the barbell squat. However, the leg press machine allows you to isolate the muscles further as you are not engaging the stabilizing muscles. The range of motion is less than that of a squat, but it is a safer way if you are working out alone.

Calf Raises

Standing Calf Raises

Standing Dumbbell Calf RaiseCalf raises are the only way to develop the calf muscles that run down the back of the lower leg. The two muscles of the calf are called the gastrocnemius and soleus, which form the upper and lower calf muscles. This is an isolation exercise for the calves, and particularly emphasises the gastrocnemius muscle.

Calves are often neglected by amateur athletes and bodybuilders. Arnold Schwarzzeneger famously failed to train his calf muscles in his early bodybuilding days, resulting in many amusing photos of him standing up to his knees in water to disguise his disproportionately developed calves.

Without a calf resistance machine, the easiest way to work the calf muscles is to simply raise your body up on to your toes, squeeze the calf muscles (important to remember the squeeze) and drop back to a stand.

Resistance can be added by either holding two dumbbells at your side, or as you progress by supporting a barbell across your shoulders, as you would in a squat. To work the calves more stand with your toes and balls of your feet on a small step to increase the range of movement when you rise and fall.

When lifting heavier weights, then a two legged calf raise has to be done, but while lifting lighter weights one legged calf raise is ideal, as it ensures that you work both calves equally.

The leg muscles (gastrocnemius, soleus, tibialis anterior and posterior, fibularis longus and brevis) are made up of the slow twitch fiber muscles and therefore it is generally thought that higher rep ranges should be performed to help build more leg muscle. However, there is still a big debate over what works best, higher or lower reps. Two sets of 8 reps should be sufficient to make good progress so long as the weight is such that the final raises are hard work. Just experiment until you find which rep range gives you maximum gains.

Seated Calf Raises

Seated Calf Raise Machine Exercise

If you wish to isolate the calves further, then the seated calf raise does this.

Unlike the standing calf raise it requires a specific piece of equipment.

The seated calf raise is performed by flexing the feet to lift a weight held on the knees.

This is an isolation exercise for the calves, and particularly emphasizes the soleus muscle.


Squats are possibly the most important weight training exercise. They work the largest muscles of the body and are important in sports, athletics and martial arts. They are also the muscles which tone the backside, so a very good exercise for women to do, and are one of the best exercises for a  toned butt. There are many variations on squats so they have their own article here: How to Squat.

Back Exercises

Back Extensions

Roman Chair Back Extension

Back extensions are done while lying face down partway along a flat or angled bench, so that the hips are supported and the heels secured by bending down at the waist and then straightening up again.

It is a compound exercise that strengthens the core and also works the glutes.

It can be done on the floor with your hands held either side of your head (not touching your head). For the greatest range of motion use a dedicated back extension bench like the one shown in the photo.

Bent Over Row

Dumbbell bentover rowTo perform this, support yourself on a workout bench with one knee and one hand. With the other hand lift a dumbbell from the floor to your side, until your upper arm is just beyond horizontal or at the height of your back. This is then lowered until your arm is extended and shoulder stretched forward.

A variation of this exercise can be performed using a barbell, by bending forward and pulling the barbell towards the chest. Keep your knees slightly bent and look forwards during lifting to ensure good form.


deadlift with dumbbellsDeadlifts are one of the most important exercises and as a result require a whole article on the subject. Basically a deadlift is performed by lifting a weight from the floor to your hips, keeping your arms straight and legs just slightly bent.

The lift is from the lower back and is powered through the hips initially. Read the article on How to Deadlift to learn more.


Pulldown Machine Exercise

The pulldown is a compound exercise that works the upper chest, biceps and rear deltoids.

It works the same muscles as chin-ups / pullups, but uses a resistance machine (cable machine or pulldown machine) to allow you to work with weights lighter or much heavier than your bodyweight.

The pulldown is performed while seated by pulling a wide bar down towards the upper chest. Your knees should be tucked in under the supports so that you are not lifting yourself off the bench.

The exercise can be varied to work the lower lats harder (close grip pull downs) or the biceps (reverse grip pull downs).

Core Exercises


The Abdominal Crunch

This is the classic abdominal exercise. It is performed while lying face up on the floor with knees bent and curling the shoulders up towards the pelvis.

This is an isolation exercise for the abs. For extra resistance and to build stronger abdominals use some weight, either by holding a weight disc or dumbbell to your chest or by using a crunch machine. Also a cable machine can be used by kneeling, facing away from the machine.

To work different areas of the abs perform the twisting crunches – this targets the obliques. Bicycle crunches are considered to be one of the best abdominal workouts.

Leg Raises

Seated Leg RaiseLeg raises are done by sitting on the edge of a weight lifting bench with your legs straight out in front of you. Lean back slightly to balance, then draw your knees to your shoulders.

These work the hip flexors and lower abs. They can also be performed by laying on the floor, holding onto a support behind your head (a partners ankles is ideal) and then lifting your legs up to a vertical position. If you wish to work the lower abs harder then lift your hips off the floor when your feet are at their highest point. The video below shows the basic leg raise.

To take the exercise further, perform hanging leg raises. Hang from a high horizontal bar (such as a pull up bar) and then raise your knees to your chest. Use ankle weights to increase resistance.

Putting The Exercises Into A Strength Training Program

You do not have to perform the weight exercises in this order, however, generally the large muscles of the lower body are trained before the smaller muscles of the upper body, because these exercises require more mental and physical energy. The core muscles of the torso are trained before the shoulder and arm muscles that assist them.

Exercises often alternate between “pushing” and “pulling” movements to allow their specific supporting muscles time to recover. The stabilising muscles in the waist should be trained last. Review the muscle diagrams to learn which muscles are worked with each exercise.

Although you could go through all these exercises in one gym session it really would be better to focus on just a few. There are many ways to put together a workout of your own.

One way would be to take 2 upper body exercises, 2 lower body exercises, a back exercise and a core exercise. Then for each of these 6 exercises perform 3 sets of 8 – 10 repetitions. You could do this twice a week, changing the exercises each session and also aiming to increase the weights every 2-3 weeks to build strength.

Another way would be to work on each body section separately with an upper body exercise day, then a lower body day and finally a back and core day. You could then add some cardio exercise into each workout and have 3 workouts a week with a cardio warm up and resistance training for the main workout. This workout is based on this principal: Full Body Weight Training Workout.

Once you learn the basic weight training exercises you really can just create your own routines based on your personal preferences. For general fitness and weight loss you do not need advanced training schedules.

Simple Beginners Weight Training Routine

Workout routines for beginners provide a good basic foundation for both men and women who wish to start building some all round strength. This one has eight different exercises, but none are done intensively. The warm up set should not be difficult for you to do, it is purely to ensure the relevant muscles are warmed up and the blood is flowing a little. The work reps should be more challenging, but to start with aim to be able to do two sets of 10 reps. Ideally you should be finding it difficult to complete the last set, but still have some reserves.

Ensure that you rest between each set, and rest a little longer between each set of exercises. Generally two minutes rest between is recommended, and then a few minutes more between sets of exercises.

This weight training for beginners routine concentrates on compound weight training exercises, i.e. exercises that work more than one muscle at a time. These types of exercise produce athletic, functional muscle tissue, and are also a great way to boost the metabolism and reduce body-fat. This is often taught as a simple barbell workout, although you can use either barbells or dumbbells, or a combination of the two.

(Use Barbells or Dumbbells) Warm
up reps
Squat  20 2 sets of 10
Dead-lift 10 2 sets of 10
Shrugs 10 1 set of 10
Shoulder Press 10 2 sets of 10
Bench Press 10 2 sets of 10
Bent Over Rows 10 1 set of 10
Curls 10 2 sets of 10
Triceps Extensions 10 2 sets of 10

Once you have been doing this routine for a while, you should start to recognize your weaknesses, or identify some new goals. It is good to set mini goals when weight training, as it is important that your goals are attainable over a short period of time, as well as challenging.

Final Points on Starting Weight Training

If you set you goals too high, you may soon become frustrated at your perceived slow progress. Some simple goals to set early on can include: aiming to perform a 10 set bench press at your current 1RM (one rep maximum) or to squat your own body weight, if you cannot already. It is good to set some targets, but don’t set them too high or you will only disappoint yourself. It is also good to supplement your weight training with other exercises such as triceps dips, press ups and sit ups which ensure you develop good core body strength.

If you are a martial artist or do circuit training then you probably already do these exercises each week, but if not they are great exercises to add to your weekly routine. Once you build up your strength, and if your objectives are for bigger muscles (bodybuilding) then you can start concentrating on specific body parts.

One final point – while you can learn much from a website, book or video, it can sometimes pay to receive some personal instruction so that you learn proper weight lifting techniques – good form prevents injury and increases muscular development.

There are so many ways to go about weight training and we have produced several training guides over the years. Here are some of the most popular articles on the topic. As you can see, there are many ways to get started with strength training. All you really need to start is a pair of adjustable dumbbells and the will to succeed. Read more in our strength section and keep lifting!

66 Comments on “Starting Weight Training With Our Beginner Workout”

  1. I am a resident of kenya 57 years old and l would like to lose belly fat, kindly help

  2. MotleyHealth says:

    Hi Janet. Do you have some weight training equipment, or access to some? You are never too old to start weight training, so long as you start easy (rule applies to all ages actually). Start with the big movements, such as squats, shoulder press, chest press and rows. Start with a light weight and get used to the exercises and allow your body a few weeks to become more accustomed to them before lifting heavier weights.

    Really to lose belly fat diet is vital. Follow a healthy diet plan while also lifting weights 3 times a week.

  3. Hi am resident of India i would like to loose my belly fat and i want fit n healthy body..
    please help me

  4. MotleyHealth says:

    Kumar, do you have access to a gym or weight training equipment? Are you willing to change your diet?

  5. Bhim Gurung says:

    Hi I am from Nepal i would like to request you about my belly fat, it is day by day i have to doing Gym but its not correct way which i did, so can you teach me how do i need….


  6. MotleyHealth says:

    Hi Bhim, please describe what exercises you are doing, how many times a week, and also describe your usual daily diet.

  7. david hodgdon says:

    is the program the same for men over 74? I walk 2 hours on days when I can’t run or trot a 10 k route that I’ve used all my life. I have gained 25 pounds as a result of undiagnosed hypothyroid, widowerhood etc. Before the major life change my wt was 165 and is now close to 190 even though I continue to walk/trot daily.

  8. MotleyHealth says:

    You should be able to do program at any age if you are fit and relatively healthy. You may want to check with a doctor first, especially for blood pressure etc. and see what their advice is.

    Start easy (i.e. light) and work your way up slowly. Get plenty of rest and lean proteins.

    For building muscle diet and rest are equally important for all age groups. One problem than many people have as they get older is that they generally eat a little less, and quality of nutrition falls as most energy comes from energy dense food.

    You may have to change your diet, eat more fresh vegetables, beans, salads, plus proteins such as eggs, chicken, fish.

    If you are able to walk 2 hours a day then you should be fit enough to have a go.

    There are much simpler workouts you could try though:

  9. hi i want to build my body up .my body is just normal not fat not too skinny and my weight is 60 kg can u make a full exercise plan to get my body in shape i am willing to do any diets and exersice
    kind regards

  10. MotleyHealth says:

    Hi Was, we cannot provide tailored exercise plans, however, these are two very good options: The Truth About Six Pack Abs and Craig Ballantyne’s Turbulence Training. Also, No Nonsense Muscle Building is a good option too. All provide workout plans that will get you in great shape.

  11. MotleyHealth says:

    I think that most people that are weight training to keep in shape are actually better off doing a standard full body workout. If you need to make big athletic gains and combine weight training with a variety of other types training of training then splitting a routine is a good idea, but for people going to the gym a couple of times a week and doing relatively moderate workouts, a full body workout works well.

  12. Juma brian mburu says:

    Hi. I am Juma from Kenya n would like to be muscular n pose a big body.

  13. MotleyHealth says:

    In that case you need to start weight training. Bodyweight exercises will get you fit and lean, but if muscle is your goal then you need to be lifting weights. Take a look at your beginners advice in the strength section.

  14. I can agree with all of the exercises you suggest except two: the bench press and basic crunch. Crunches have never done much for me except strain my neck and back. I perform the plank instead and have gotten way better results. I do like reverse crunches though. And the bench press, as a woman, I do not wish to get any broader in the chest. I want to be smaller like a woman should be in that area. Isn’t a bench press and how much weight you can bench press primarily a guy thing? Also, genetics play a big part in how much muscle you build in my experience. I’m an ectomorph and I can lift all the weights I want but I will never look like a woman wrestler. That’s just not my build. Yet I will agree that everyone regardless of their body type can benefit from lifting weights because cardio just shreds fat, it doesn’t shape or tone, as you stated previously.

  15. MotleyHealth says:

    That is right really, bench press and shoulder press are not much liked by women, but this is intended to be a universal weight training article. Maybe we will do a “weight training for women” article too ….

    Crunches – not sure how they should hurt your neck, unless you are holding your head. When doing a crunch you should not be using your hands to support / pull your head, keep your hands level with your head but not touching. However, if you are getting good results from plank, keep doing that. Hanging leg raises are another great abs exercises.

  16. post me comment on how to reduce my weight.tank u

  17. MotleyHealth says:

    Diet and exercise!

  18. I was wondering how long would it take you to see visible results from weight training? The reason I ask this is because I recently have shifted my focus from cardio to strength training. I am also lifting heavier free weights and increasing my caloric intake with more protein on the days that I lift, 3 times a week. I really want to build about 5 lbs. of muscle if possible. I know it won’t happen overnight but wanted to know a realistic time frame when I would expect to see some results from my hard work. Thanks.

  19. MotleyHealth says:

    Hi Toni, you should start to see some results quite soon as you are already pretty lean by the sounds of things. I wouldn’t like to put a timeframe on it as that may only lead to disappointment if it does not happen in that time!

  20. Hey Jon,

    Well…you were right, lol. I’ve been weight training for about four weeks now and the other day, I noticed that I have an actual bicep! Imagine that?!? I was shocked that I was seeing some progress so early in. Anyway, I also noticed that things like taking a heavy pan or pot one-handed from the stove is much easier too – my arm doesn’t shake like it used to due to the weight of it. And can I tell you that I’m banging out ‘real’ pushups like nobody’s business? My arms aren’t tired or shaking like they used to be when I tried to do a set of them. The scale hasn’t moved but everyone is telling me that I look different and/or better which is kind of odd considering my weight has remained steady. My only regret is that I didn’t take up weight lifting years ago. I let my own fears and insecurities along with lots of misinformation stop me.

  21. MotleyHealth says:

    Great news Toni. If your weight has remained the same and you are stronger that can only mean one thing – more healthy muscle and less fat. OK, maybe that is 2 things.

  22. Hi, I am 25 years old and have started GYM from last month. It’s almost one month passed and I don’t see much effect on my body.

    I used to do chest, back, biceps, shoulders triceps and some crunches for losing some weight every alternative days.

    Even I am not able to lift much heavy weights. Hence can handle only small amount of weights and too not taking any supplements.

    Please suggest how can I make my body in a good shape (I am 6.2 ft in height and 83 by weight with a broad muscles)

  23. MotleyHealth says:

    Hi Shamsi, it takes time. How many sets / reps are you lifting for each exercise? Are you looking to just gain muscle or lose fat too? If you are looking to lose some fat then also do some cardio each day. If just gain muscle, follow a plan to lift more over time. If you cannot lift much weight at the moment increase reps or sets. Take a look at this article that explains how to increase the weight you lift and the reps you perform progressively over 5 weeks to help build muscle and strength: Basic Beginners Weight Training Plan – 5 Week Cycle. Basically, you start by performing 4 sets of 8 reps for each exercise in the first week, then each week for 5 weeks increase reps by 1 until you are doing 4 sets of 12 reps. Then on the 6th week you increase the weight and repeat the cycle.

    As for diet, nothing wrong with taking no supplements if you are just trying to get in shape, but you do need to make sure that your diet is well balanced and healthy with some additional protein, such as eggs, chicken, pork, fish or red meat as week as plenty of pulses, vegetables and fruits.

  24. I am doing for every excercises 3 sets/10 reps each.

    I dont have much fat but wants to decease that too and need to gain muscle.

    One more thing : After performing the excercises specifically for chest/shoulders/back, i dont feel pain at required joints like e.g if i do chest, i dont feel any pain.

    Please suggest and thanks for sharing your thought

    Also can i take supplements for handling heavy weights . If it is suitable and taking supplements is good, then which one to prefer

  25. MotleyHealth says:

    Hi Shamsi, by pain do you mean aching? You should not feel any pain. Are the 3 sets of 10 reps difficult? If not, then you need to increase the weight. Also make sure that you eat a balanced meal (carbs and proteins) after the workout to help your muscles grow. As for supplements, take whey protein after you exercise. Any brand, just follow the instructions on the label.

  26. By pain i meant to say like suppose if on a particular day i am doing back so after completetion of all excercises for back , one should have some pain/aching on his back. That i am not facing in case of chest/shoulder/back exercises.
    For some particular excercises like flat bench/incline bench etc, 3 sets of 10 reps are difficult
    Too can you provide me the schedule like in which way we should do exercises with no. of sets and reps.

  27. MotleyHealth says:

    I see. It sounds like you are not lifting heavy enough weights then. There is an important difference between pain and aching (DOMS). As for a schedule, the 5 week cycle that I linked in an earlier comment is a good place to start. Try that for at least 10 weeks.

  28. Hey …..

    One more thing i need to ask is that can we build up muscles by lifting only light weights

    or is it necessary to lift heavy weights

  29. MotleyHealth says:

    You can certainly build some muscle with light weights, although how light becomes an issue. In fact, lifting a slightly lighter weight more times builds larger muscles than lifting heavier weights fewer times. Compare professional bodybuilders to Olympic powerlifters – powerlifters are stronger but look weaker – their muscles are a different size and shape because they train differently. More on this subject here: How To Train for Muscular Strength, Size and Power.

    Certainly start with light, in time you may naturally want to add more weight for each exercise.

  30. hi im gonna start the maple syrup detox diet tomoro, but will start of with a seasalt water flush then diet the maple syrup. now the thing is i really need to drop a dress size so wat else can i do to lose the weight fast and also my belly fat within 2wks.

  31. MotleyHealth says:

    Hi Lorraine, you cannot beat a lot of cardio, bodyweight workouts and low calories / high nutrition dieting really.

  32. Hi!

    I am underweight and have been most of my life. I’m tired of buying children’s clothing because the women’s clothing are too big. I can’t seem to be able to gain weight no matter what I eat. Any exercise routines you would suggest for someone like me? How about diet?

  33. MotleyHealth says:

    Hi Sabine, well, bodybuidling and more food will go hand in hand at making your bigger. Join a gym and do the exercises here, start simple by performing 1 or 2 sets of 10 exercises on a light weight and just build it up over the forthcoming months. For diet you need plenty of healthy vegetables and fruits, lean proteins and healthy fats (eggs, chicken, fish etc.). Take a look at the other articles here, if you search you should find all the information you need.

  34. FuriousFat says:

    Hi, im a 31 year old male who works in a kitchen. I used to be in decent shape in my teens and into my early 20s. I was an athlete, i played a lot of hockey and as a result of that and being on my feet all day my legs are quite large and muscular. The problem is my chest and belly which seem to be growing rapidly. Now i smoke and am a chef and my weight is 240 pounds and my height is 5-11. I am a bad eater, i dont eat a lot during the day and i eat before bed…especially heavy carbs and beer. What are some exercises and a diet that will get rid of my gut…i hate it!

  35. MotleyHealth says:

    Hi Furious, well the obvious answer is to cut back on the amount of food you eat and the beer too. Any exercise is going to help, ideally exercise every day. The best thing you can do for your body is probably quit smoking and go running every day.

  36. Dajuan Webb says:

    Hey, Im a sophomore in high school and i play football (full back). Im 16 And way 215 but it’s muscle. I want to get ripped and toned up and I dont Know How To Properly do it. . .Should I be Using supplements to get bigger and ripped? But Most Importantly I need a work-out plan that’ll get me to that ripped and toned stage by this summer. . .Can you Help?

  37. MotleyHealth says:

    Hi Dajuan, getting ripped is as much about diet and cardio fitness as weight training. You need to be prepared to do cardio every day, follow a structured weight lifting plan, such as a 3 day split, and eat a lean and healthy diet – meaning lots of nutritionally rich foods and no junk.

  38. it didnt help me at all so i wont come here any more.

  39. MotleyHealth says:

    Hi Lindsney, what did not help you? What help are you looking for?

  40. hihi!
    i m starting a diet plan to lose my baby weight(maybe about 10kg)
    i m taking herbafile and with a very low calorie plan to exercise right now…
    my question is,do u think i should get some kg off first and then start exercising,or start right away? is it rong to lose weight like that?
    because i will be home with my baby for the next month,can i lose some kg in about 1 month and start in gym after i will start working…
    do you think i should lift weights or the machines in the gym are enough?
    i m taking lots of protein now,100-125gr a day…do i need some of the sports suplement before of after my workout?
    i m 1,70m and 80kg at the moment hom many calories e need to take per day when i will start in gym? can i go just twice a week?
    last time i was i gym i was felling pain i my knees i think was the machines for the legs,because i stop running,i was more doing steps and the other machines during my cardio…i was felling disy,maybe not eating enought…
    i want to make it right this time…there is some suplements with creatine,should i but something like that?what to take after my workout?
    thanks love your site,just fell is difficult to put everithing in practise when i have so litle knowlege in exercise… :))

  41. MotleyHealth says:

    Hi Anita, if you are just starting to exercise again I suggest that you focus on cardio and make use of the resistance machines. You probably do not need to take any supplements. If your goal is fat loss then you really need to be working on getting fitter, eating healthy and restricting calories. Taking protein shakes makes this hard – remember, people take protein supplements to gain weight (muscle) not to lose it. If you do decide to take a protein supplement you should take it after weight training. As for when to start exercising, start now.

  42. Elizabeth says:

    Hi, i need to lose about 30 pounds. I have started going to a gym two months ago but am losing very slowly. About a pound a week. My diet is good. And Ive been going to the gym 3times a week. Mixing 40 mins of cardio and 30 mins of lower body work. I didnt want to over do it. This week i plan on going up to 5-6 days a week to the gym until i lose the 30 lbs then i will go back to 3x a week for maintainance. Im 44 yrs old and my trouble areas are my belly(too much sugar) and my butt and thighs. I used to work out alot and run every day 6 yrs ago and the weight just melted off. But now at 140lbs and only 5 feet tall I am the fattest I have ever been and it really bothers me that i cant lose it faster. Some weeks i dont lose at all. I also suffer from severe pms and on that week i am very bloated and emotional and the cravings are brutal. I usually carry about 4-5 lbs in bloat during that time. I hate it. Im also not losing my belly fat fast enough. I just dont know if Im doing this right. I dont mind going to the gym 5 days a week but I refuse to be there for hrs. or all day. I need to get it all done in under an hour and a half. Any more time and I will in time just give up. This has to fit into my lifestyle. Im not some young kid who has all day to spend in a gym. Any suggestions.?

  43. MotleyHealth says:

    Hi Elizabeth, sounds like you are doing OK really. 1 pound a week weight loss is steady progress. Just focus on getting fitter, so working harder each week. That way you do not need to do more minutes in the gym, just more intensive exercise.

  44. Hi!

    Im just starting out working out, just tired of the overweight issue. im 27 , 6 foot 1 and 331 lbs. I have never ate vegtables or fruits( at least very very few of them) my whole life due to a phobia how i was raised. i started out at a gym last week and figured… If i just work out and not change my diet i could still lose some weight , and feel healthier… is this correct? i do know i must change my diet, but im hoping if i start somewhere and see results, that would happen naturally… is ther anything you would recommend for a workout or if you could just answer my question that would be great. thank you. DW

  45. MotleyHealth says:

    Hi DW, exercising will lead to some improvements in health and weight, but it is unlikely to be enough by itself if you do not improve your diet. I suggest that you focus on getting fitter to start with. Aim to exercise for 60 minutes a day. Maybe this can be split into two 30 minute sessions. Split cardio and weight training too, you need to do both.

  46. its great i like the exercise.

  47. MotleyHealth says:

    Glad to hear it Osumah.

  48. Hi – I’ve been going to the gym for the last 5 months and feel so much fitter. I still have a bit of body fat to lose but want to bulk up a bit and have been told I need to eat more to do so. I’m worried that I’ll start putting on the fat again; should I just eat when I’m hungry or should I be trying to consume more? I do about 20 mins cardio and 40 mins on weights 3 x a week – if I did, say, 20 mins jogging on another 2 days am i going to use up all my energy and not build as much muscle? I want to keep getting fitter but not lose muscle :-)

  49. MotleyHealth says:

    Hi John, you may need more protein. You should only take extra calories on the days when you are working out hard though. Maybe start with an extra high protein meal or shake after your weight training sessions. Do not just start eating more without thinking about why or what you are eating. Eat to grow, but do not eat too much that you put on more fat. Only by monitoring your personal progress and tweaking your diet and workouts can you learn what works best for you.

  50. Thank you :-)
    I’m a vegetarian so will increase stuff like eggs, tofu, quorn etc as I don’t think I was getting enough protein. Most sites I’ve seen seem to suggest I need to eat like a horse, but your advice makes more sense – especially about the resting days.

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