What's the best workout routine for a male beginner?
151459
Yes, when doing weight training, starts with the major groups of muscles. Do pull-up, bench press, row, squat. You are right man. For aerobics like running and swimming, do at least 15 min of warm-up, you are right again man.\n\nHowever, there are many variations, and it is pretty hard to do a standard routine here by answering to thousands of this kind of questions (perhaps they should buy a book and do some reading first) As a fitness trainer myself, I will say without a good assessment, any suggestion here including mine is for reference only.\n\nOne thing for sure, it takes 20 years for me to learn and improve what I am doing now in weight training and aerobics.
849420
you can get a complete workout with a $40 set of dumbbells and a $10 stability ball.  if you're really strong, you might move up to a 300lb weight set and a bench.  hell, you can get a decent workout with nothing but a yoga mat and some knowledge.\n\nwhat's the point?  you can get a great workout with any system.  the one that works best is the one that you will use REGULARLY.\n\nthe major drawbacks of packaged systems like the solo/bowflex are that they're ridiculously expensive, you can't add weight if you max out on an exercise, and machines in general limit your range of motion- which means that your form is always correct, but you never have a chance to engage stabilizing muscles.\n\nif you have the money and space for one of these systems, consider buying a weight set, power rack, and bench- and spending the balance hiring a personal trainer to walk you through proper form & set up a program.\n\nanother comprimise would be plate-loaded machines aimed at weightlifters, like those from powertec, yukon, and many others.\n\nyour best option would really be to find somewhere local to try them out for yourself & figure out your own preference.\n\nsummary:  no bad option, but the tv-ad systems are more expensive and feature-limited than pretty much any other choice.  if you dig 'em, though, go right ahead- the best fitness solution is the one you hit several times every week.
314503
buy a punching bag.do the basic every day or every morning.you can descover a new style or strategy in your own.warm up first.
574723
You have to alternate days dude.  Try upper body Tuesday Thursday and Saturday(you want those guns pumped for Saturday night). \nStart every workout session with a killer warm up followed by stretching. 20 minutes on the step mill will do it.\nlunges will get your quads. Try taking a spinning class.  Many hotties and a good workout. Follow the guys in the gym they will show you a lot of stuff.  also check on line at Men's Health, they have some good workouts there.
652113
Get your weights and do butterflys. You lay on a bench on your back and hold the weights out to either side and lift them so that your arms are forward of your chest and then go back again. Do them until you chest burns. I suggest about 30 or 40 reps at first, if you are pretty strong already. Guage yourself so you don't pull anything. You should start with about 5 lbs for the first week. Do daily. Good luck.
591407
First off, are you at more of a beginner or intermediate level - meaning how knowledgeable with the equipment are you?  Either way, you need a program that works for you.  You said that you work out 3 or 4 times a week, so I am going to give you a plan for 3 times a week.  \n\nFirst you want to do a 5 minute workout - walk/slight jog\nThen do about 20 or so inutes of cardio (your choice of what kind)\nMake sure after your cardio you do a 5-10 minute cool down\n\nAfter your cardio and cooldown, make sure you stretch effectively.\n\nNow, on to the weights....\n\nI would do 3 sets of 15 repetitions for each exercise below:\n\nBicep Curls\nTricep Extension\nShoulder Press\nSeated row \nChest Press \nInline chest press \nLat pull down \nLeg press \nLeg extension \nLeg curl \nAbdominal crunch \n\nObviously your weights will vary.  You want to do enough weight so that you can feel you muscles working, but not enough so that you can hardly lift them.  \n\nI hope this helps.  If you have any questions, please feel free to contact me.  Thanks and Good Luck!!
264715
There are some great tools on different websites that help with routines.\nAbout.com has great fitness demos for free\nwww.sparkpeople.com is free with demos and meal plans I belong to it myself\nhttp://www.caloriesperhour.com/ is another great tool with information on different exercises (ie how many calories burned)\nhttp://exrx.net/Lists/Directory.html free tool which lists hundreds of different exercises with teh demos .. every major body muscle is on this site. I love it.\nRemember to limit strengh training/weight lifting to every other day =)\nGood luck to you±
154871
Here's a complete list: \nhttp://www.preventdisease.com/fitness/Strength_Exercises_chest.html\n\nBest compound exercise is the bench press (dumbell or barbell).\nBest isolation exercise are flat dumbell flyes.\n\nIf you're just started out, gain some strength with good old fashioned pushups with your bodyweight.  This alone will do wonders if you're a novice.\n\nTry the preexhaustion principle for the ultimate burn.  You start off with isolation exercises until exhaustion and finish with compound exercises.  \n\nSeek the advice of a certified personal trainer for correct execution and frequency.
375465
Get to the gym and try this workout split\nDay 1 - Chest & Shoulders + Cardio (15 min) \nDay 2 - Legs & Abs \nDay 3 - Biceps, Triceps & Forearms + Cardio \nDay 4 - Back & Traps + Cardio \n \nAssuming your diet, rest and supplmentation is up to par. you will be in amazing shape. Visible results in a month.
1183077
Great question.\nThe first thing you should understand is that all the weights and equipment is not really neccessary to build up your physique.\nSurprised?!\nWell it is true.\nAll the fancy equipment is just to make exercising "easier" to do.\nFunny but true.\nI once heard a trainer quote that "using weight equipment is a privilege that should be earned first".\nHis belief was that until you could support your own body wieght first, you are not allowed on the equipment.\nWhat does this mean?\nSimple. You take a few basic exercises and work them till you can perform the targeted amount of repetitions.\nThese exercises are targeted at your whole body and until you master them you shouldn't hit the freeweights.\nPush ups: 25 reps (all at once)\nPull ups: 10 reps (all at once)\nSit ups: 30 reps (all at once)\nCalf raises: 100 reps (all at once)\nRunning: 1 mile everyday to start.\n\nPractice these exercises until you can perform them easily.\nNot until you can perform them, but perform them easily.\n\nIf you really want to build your body...this is THE way to go.\nJust because you have no weights is not a good excuse to weenie out. \nYou can do this on your own.\nThe satisfaction to be had from it is enormous. It will give you confidence and a swollen chest, back, arms, legs ,stomach and drasticly improve your cardiovascular system.\n\nOh, one more thing...\nThe girls love to see a healthy man jogging down the street.
278264
The best overall exercise is the barbell row, all kinds of rows are good.  For width do chins or pull-downs.  The deadlift is also exellent for overall development.  You don't need any fancy equipment, just good ol' free weights.
520794
The best one is www.bodybuilding.com \n\nYou can isolate specific muscles or groups. It can even give you some routines. I use this site every week to get my routines and have told all my friends. \n\nJust make sure you follow some golden rules: \n1) never do weights 2 days in a row using the same muscle groups. For example a friend of mine does it 5 days a week. Mon - quads, Tues - Triceps and Biceps, Wed - Quads, etc...\n\nWhat I do is the following to get a great routine: \nMon - use compund exercises (uses more than one muscle like squats + press or lunges + curls)\nTues - cardio day so double spin/cycle class\nWed - boc\nThurs - compund muscles and cardio\nFri - circuit class w cardio\nSat - swim\n\nMake sure you do not use heavy weights at first, build up to using weights. If you are totally not sure refer to site or get a personal trainer to design a once off program. After a few weeks get heavier or do more reps. \n\nAlso, for mothers who are expecting www.babyfit.com has some great pics and routines. If you are just starting out even start there cause it will help you to move onto the harder exercises. Don't go overboard cause you can easily pull and strain muscles. \n\nGood luck!
906204
how old are you? I do not recommend using free weights or machine wieghts for anyone under age 15. However, you can do some very good exercies that can buildup the upper body ro at least give you a great tone/beginning. 1) push-ups. 2) Hand stand push-ups, get next to a wall and flip your feet up to the wall so that you are standing on your hands. This is like a military lift. Only do a few of these at a time, blood rushes to the head.\n\nAlso, there are a great many iso-kenetic exercises you can do to isolate certain muscle(s) and groups. Don't forget the abs.
318895
The Bowflex is an awesome workout- very good at isolating muscle groups.  Work the areas you want to build not more than three times per week.  The muscle fibers need time to heal.  During weight resistance, muscle fibers are pulled apart until some fibers break (the burning feeling).  Over the next 48 hours, the fibers heal and new muscle fills in the gap.  Do at least three sets up to 15 reps.  Once you reach 15 reps increase the resistance.\n\nDiet is important, but I'm not a big fan of supplements.  Go high protein and low fat.  Lots of chicken, egg whites, fish, lean meat (try loins - sirloin, tenderloin, loin chops).
258632
Walking, stair stepper, running on treadmill or outside, swimming and lifting some weights.  Make it fun-take a karate class or an aerobics class or just run around the block a few times.  Just start slowly and work your way up.  You will be more likely to stick with an exercise routine it you don't make it so much of a routine.
617132
You are on the right path.  I recommend doing a full body weight training routine 3-4 days a week consisting of exercises for the following bodyparts:  quads, hamstrings, calves, upper chest, lats, mid-back, lower back, shoulders (deltoids), biceps, triceps, abs.  Best exercises to start with:  squats, leg curls, standing calf raises, low incline dumbbell press, lat pulldowns to the front, low pulley rows, deadlifts, shoulder presses with dumbbells, biceps dumbbell curls, triceps pressdowns.  Use a weight that will allow you to do no more than 12 reps and no less than 8.  If you can do more than 12, increase the weight next time.  If you can't do 8 then decrease the weight.  Make sure to concentrate on each rep, control the weight and perform a full range of motion just short of lockout.  Start with one set per exercise for a week or two then increase this to 2 sets per exercise, then when you are ready to do three sets per bodypart split your exercises in half and do the first half one day and the second half the next workout and repeat.  This should get you started on a very good routine to up your metabolism.  You can add cardio a couple of times a week to help burn some extra fat, but put more focus on your weight training as this is much better at burning fat while you are doing the exercise and also burns calories after your workout and all day long (muscle burns calories, not fat).  Cardio only burn calories while you are doing it.  Also, make sure to eat a healthy well balanced low-fat diet, don't skip breakfast and don't eat within 2 hours of going to bed.  Good luck.
1067737
Elliptical trainers are the best form of aerobic exercise. It burns more calories in the time allotted. It is low-impact - meaning it is easy on your joints and if you use arm movement elliptical trainers you work the upper body at the same time. Stair climbing is a great form of aerobic exercise but only recommended for fit people. Walking is the cheapest and easiest form of aerobic exercise. \n\nYou should exercise 20-30 minutes at 65-80% Heart Rate capacity. That would be calculated by subtracting your age from 220 then multiplying that number by .65 and .85\nFor example a 25 year old calculation would look like this: 220-25=195bpm 195 x.65= 126bpm 195 x.85 = 165bpm. Therefore, the 25 year old should keep their heart rate in between 126-165 beats per minute.  Keep your heart rate in between these two numbers and you are effectively burning calories.\n\nGood luck! K =) CFT, SFOA, & SSC