what is a moderate work out regimen i can do to see some results quick ?
355052
Walk five days a week, drink LOTS of water and cut down on the fats and sweets. Also, make sure you eat a good breakfast and not too heavy on the lunch and dinner.\n\n(Eat more chicken than red meat.)
610436
increase the amount of cardio your doing, and maybe do something toning like boxing or tai chi. daaily rounds on the punching bag work wonders
1091934
well first watch what you eat. \nEat less fatty stuff and carbo .( yes that means less deep fried stuff)\n\nthen do exercises.\nSitups / Crunches and Jogging / Swimming should do the trick.\n\nyou'll also have to be constant. Eg : exercise at least 3 times a week. results won't be instant. But just give it time and it'll show something =)
982164
Easy.  Live an active life,  engage in sports or more activity.  Reduce your food intake to just natural stuffs and  NO SALTS please.   More carbs for energy (While you exercise) and more protein to grow and repair muscles.\n\nDon't use quick solutions, like slimming drugs, it will quicken your life.\n\nThink positive and remember, no pain, no gain.
246525
If you're so anxious to see results, you're in the wrong track. It's also discouraging to call it a "regime". Make only those changes you can stick to FOR LIFE and forget about results. Easy diet: eat 8 servings of veggies and fruit every day and drink a minimum of 2 liters of water. Easy exercise: walk for 30 to 60 minutes at 5 or 6 km/h.
820922
Jacky has the best answer so far, but its unlikely that you are going to see anything serious in two weeks.  The best you can hope for is to get the abdominal muscles that you already have to tense more.  This requires crunches but sit ups will work if you don't have access to a machine.\n\nYou could try taking creatine ester.  It causes your existing muscles to swell a little bit.  It might make you look a little better in the two weeks.  You get it at the health food store.\n\nThe bottom line is that if you want to tone and increase your build, you need to join a gym because its really difficult to do it without machines.  Not only that, but you can make friends with people there who *obviously* know what they are doing.  As long as they are not a$$holes, they usually don't mind giving other guys advice.\n\nAnother thing.  Do NOT do aerobic exercise like walking or jogging.  That's for fat people.  You said you are skinny.  You need crunches for your abs and bench presses for your pecks and triceps. Curls are also good for your biceps.  \n\nAlso, you need a high protein diet.  Get it from meat and whey supplements.  Carbs are not your friend, but you still need them in moderation.  I have found the unground beef steak is the best for me.  It seems to have the best bang for the buck as compared to chicken or pork.
8723
I think you will show results pretty quickly.  There are some pretty amazing things that will start going on in your body.  Your body will actually start building more capillaries that will get blood to your muscles more quickly.  As this starts happening, you will start to see results.  Your metabolism will increase and you will be a calorie burning machine!
399958
It seems you still have a lot to learn.  I am not being insulting.  There is a lot to know about working-out, deit including.\n\nThe short answer is you will start to see a difference in your own body whithin a week or two.  It can take about 2 to 3 months for others to notice.\n\nThink about working out differently.  Working-out is a way of life.  After about two weeks to one month, you will become comfortabel working out.  Be sure to do the exercise correctly, do not start with too much weight.  Just consentrate on doing the exercise right.  You will gain more stregnth faster this way.  If you do too much weight at the beginning, it will take you longer to get stronger, and you will see less progress.  Do not skip work-outs.  Be sure you streach before and after work-outs; this is important for proper muscle development.  Most people skip the streaching part of the work out, and they do not get the results or they hurt themselves.\n\nThere are several must do's in working out.\n 1.  No longer than 30 minutes after a work-out, drink a protine drink.  You do not have to do a meal replacement proting drink, they are much more expensive.\n  2.  Cycle your protine drinks and other supplements; 2 months on, one month off.\n  3.  Intensity of your work out will determin how fast you grow.  Caffine can help, but in the long run it hurts you.  You can get better results not to take energy drinks.  Take a Carbohydrate drink 30 minutes before the work-out, slowly warm up, then do your work-out.  This works.\n  4.  Aerobics every day of the week will help you with weight and your cut.\n  5.  When you cut, you do less weight and high reps.  This cuts your muscles.  When you are ready for this step, you should have read enough about working-out to know exactly what to do.\n  6.  Do not talk to anybody during your work-out except you're work-out partner.  Talking waists time.  Get out there, do the job, get it over with, then talk if you want.  This is a selfish sport.  In this sport, you are the only one that matters.\n\nWorking out has many different phases.  First your body has to get used to lifting wieghts.  Then comes the building phase.  Finally, comes the cut phase if you want it.\n\nYou need to read a lot about working out and dieting.  Sorry, there is no getting out of it.  Lifting weights and dieting is different for everybody.  There is no one way around this.  Magizines can help;however, you need to buy a real book and read it.  Stay active in working-out for 6 months and you will like what you see.  Weight-lifting is not for the weak of mind.\n\nYou're age is now working against you.  You are 22, so you're body heals itself quickly.  People I know your age work out 2 times a day on the same muscle group.  That is 2 times a day on a 4 day work-out scheluel.  Monday is a push day, Tuesday is a pull day, Wednes day is an off day.  Repeat on Thursday and Friday; take the weekend off.\n\nPush is excercises that you push\nPull is exercises that you pull.\n\nThere are some small muscles you will need to strengthen before you can go up in weight for some exercises.  You have to read.  You can easily hurt yourself otherwise.  I hurt myself several times.  It took me a year each time to recover.  I read everything I could get my hands on, and now I do everything completely different, and I am the size I want to be.  The picture you see in my profile is 2 years old.\n\nDo not worry about what everybody else is doing.  Take care of yourself and do YOU'RE work-out.  You will catch up soon enough with everybody.\n\nRead, read, read.\n\nTalk to someone that is big and looks like he knows what he is doing.  Show him what I wrot to you.  This person will say that there is also a lot more to working out.
989413
there are some great eating and excercise plans. i using one now and it works for me just try it. fast and easy.
1087887
There is no quick fix.  Any weight loss over about a pound per week is dangerous.  Plus, with a quick fix, you go back to the way you were before very easily.  You have to start changing your whole life.\n\nEat healthier\nTake a multivitamin\nGet an exercise partner and routine\nDo the little things (take the stairs rather than elevator, etc..)\nGet plenty of water every day\n\nThis should get you started.  Jogging will target your thighs.  Scorpions target your butt.  Get on all fours and slowly curl one leg up like a scorpion tail.
991092
quick fixes are not the way to go. can cause side affects. have to first of all be serious about losing. im on this eating and excercise plan and its doing the job. i am the lazyiest person for diets but im shedding the weight and feeling good
994985
Crunches, reverse crunches, weighted crunches. Have a healthy diet. Absorb enough protein to build muscle (Whey protein shakes help, especially if your diet sucks). Alternate with cardio every 2 days. Don't overwork yourself, it won't get you quicker results.\n\nVisit my source for some better research.\n\nWorks for me. Good luck.
1146468
Essentially, you should probably change your routine to twenty minutes a day, four times a week.  You need to give your body time to warm up and let your heart rate pick up a bit.  Good for you for doing fifteen min. per day though!  When most people start a new exercise routine in conjunction with a good diet, you should begin to see slight results within three to four weeks.  After that, it will happen like rapid fire if you stick to your routine.  Good luck!
1058301
You actually get better results if you work out in the morning before a big breakfast.  Eat a power bar before you go and bring your water.  You'll notice results fast!
28634
exercise more. \n\na strong cardio workout is good for quickly losing weight. do it in the morning before breakfast and really push yourself. a hard 20 min workout several days a week, will be a good start. also, after your cardio work out, don't make b-line to the kitchen, hold off on eating for at least an hour, your body will continue to burn calories and fat even after you have stopped.\n\nstarting a weight training program will also help you lose weight and build muscle.\n\nmake sure the food you love to eat is good for your body, protein is your friend. stay away from junk food\n\nalso, check out the book "body for life" it covers a 12 week program, but you might be able to get some help out of it.
583610
Live lean.  Try to avoid salt, sugar and oil laden foods as much as possible.  Anything with preservatives and run the other way. Of course, you've got to couple this with cardio and muscle toning. Try walking around 45 mins every day.
783077
It would be good cardio.  Anywhere from 45 min. to an hour is a good amount of time. The type of exercise you do depends on what type of results you are looking for.