How do I develop a workout program?
372800
you can watch other people at the gym to see how they use the equipment. Or, most gyms offer a free one time training session. The gym that you are working out in doesn't want you to hurt your self and if you use the machines/equipment improperly that is exactly what you will end up doing. I would talk to the manager at the gym and tell him/her the situation. They should be able to just get you started at least. Do you have any friends that can show you? It is intimidating to use the machines when you are first starting to work out, but you just have to get in their and try it out.  Once you start and get into a routine you will feel good! GOOD LUCK!
1039125
Go to a gym and try some classes first and see what you like. You may like pilates but you don't work up a sweat. I am exactly the same but found I was great at strength type classes. For some diversity try: \nspin - cycle classes\nboxing\ncircuit classes\nweights\ncardio - rowing, stepper, x-trainer, running\n\nDon't give up get a membership for a month or week or ask for some passes and found what suits you. It maybe that you join a gym instead cause you get more motivated when people around you are also striving to reach their goals.
1169472
running and crunches.  Also get a balance ball and play around with that, i got all the exercises I use off of the gunner peterson fitness infomercials with nick lachey on them, i just use them right off the commercial and don't even bother with the purchase.
394404
Try circuit training. Circuit training is when you have a set order of exercises that you will be doing. Do high reps at your first station for 1 minute. Use a weight light enough that you will be able to lift it continuously for the whole minute. Once done, rest for a minute and move to your next station. At your next station do your exercise for the minute then rest for a minute and so on. If 1 minute is too long do 30 or 45 second intervals.\nThe exercises you do should hit each of your major body parts; legs, back, chest, shoulders, arms, and abs. Try and do 3 movements per body part. Work through each body part, then cycle through each body part again doing a different exercise, then your final cycle through the body part with a different exercise.\nSuggestion for exercises:\nLegs - leg press, leg extensions, leg curls\nBack - lat pull downs, cable rows, straight arm pull downs\nChest - Press, incline press, flys\nShoulders - shoulder press, bent over flys, upright rows\narms - curls, tricep extensions, hammer curls\nabs - crunches, situps, hanging leg lifts\n\nThe key to lifting weights when swimming is to do high reps at light weights. You don't want to bulk up. Lift in the off season and start to cut down your lifting during the season. Make sure that you stretch out well after done. You don't want to lose flexibility.
606693
There are a number of ways to do this, without knowing what you're doing now I couldn't recommend anything specific but to develop strength you may start by working off of your 1 rep max.  It gets pretty detailed but this is a good website to explain this and develop a program--scroll down to the strenth training box and also read the section on periodization.  Good Luck!\n\n\nhttp://www.stumptuous.com/cms/displayarticle.php?aid=138
635033
Do some light weight lifting. Not serious heavy stuff - but enough that you feel a burn in your muscles. Strength training is the best way to tone - and you won't get huge muscles! Start with 5 - 10 pound weights and progress from there. It is a common misconception that women will get huge muscles by strength training - it's possible to do that but only if you want to. I work out at Curves - where I do cardio mixed with strength training. Yes, I've built some muscle - but I don't look muscular! I still have all my curves! I've lost over 50 pounds this way. Experts say that strength training is what is missing from women's workouts - but it's what we need the most!
388701
Consult your doctor. This will give you a chance to have your blood pressure and blood cholesterol level checked. Your doctor also may help you craft an exercise routine that is least likely to aggravate any medical conditions or physical limitations you might have.\nKeep your goals realistic. If you are just starting a walking program, it's unrealistic to expect that you will be an Olympic speed walker by the end of the week. If all you realistically can achieve is walking for 20 minutes twice a week, then make that your goal for now. If you overdo it and push yourself by running when all that you are really ready for is walking, then you're just setting yourself up for failure or even injury. Success is motivating, so set a goal that you know you can reach.\nSet short-term goals. If becoming a lean, mean fitness machine is your goal, it can be discouraging to find your endurance and strength are not yet where you hope to be. Instead of dreaming of athletic excellence right away, aim for small achievements such as increasing every other workout by one to two minutes (until you reach at least 30 minutes total). Or aim to increase your flexibility so you can reach your toes more comfortably by your next birthday. Once you reach one short-term fitness goal, then set another one, such as adding two more reps (at the same weight) or five more pounds to each exercise in your strength-training program.\nMake it complete. Fitness is more than just a cardiovascular workout. Eventually, attempt to incorporate all aspects of fitness into your exercise program. Aerobic activity two to three times a week, strength training at least twice a week, and flexibility and relaxation exercises are all part of a well-rounded fitness program.\nDrink up. Drink plenty of water before, during and after your exercise program, regardless of whether you are thirsty or perspiring.\nUp the intensity. As your body gets used to a particular exercise, your strength and endurance will increase. To stay challenged and to progress toward your goals, gradually increase the intensity of your workout. If you are a beginner who usually walks for 20 minutes three times a week, consider increasing the duration or frequency of your walks or walk faster and swing your arms. For strength training, add one or two pounds every few weeks, increase your repetitions or sets, or reduce or eliminate the rest period between sets. In general, you should lift a weight until you cannot complete any more repetitions using proper form.\nListen to your body. A burning sensation in your muscles or fatigue is normal during exercise; sharp pain is not. If you feel pain, stop exercising at once. Often, rest, elevation and icing the injury may be appropriate. Then consult a doctor if pain persists for more than a day or two.\nReward yourself. Whenever you meet a short- or long-term goal, do something nice for yourself. For example, buy that new household item or CD you've been pining for. (Don't reward yourself with an ice cream sundae, of course.)\nHave fun. Vary your workouts so you don't get bored. Find forms of exercise that you truly enjoy, such as jogging through the park if you love nature or ballroom dancing if you love romance.
227950
You need a variety of strength training and cardiovascular exercises to help you.  Seek the advice of a certified personal trainer for correct execution and frequency.\n\nStrength Training exercises \nhttp://preventdisease.com/fitness/Strength_Exercises.html\n\nCardio Training\nhttp://preventdisease.com/fitness/fundament/articles/types_exercises.html
675789
try this:\nhttp://www.newladyfitness.com/
988348
hardcore! \n\ni respect that. \nhow often do you change your routines?\ni feel once your muscles are accustomed to a certain exercise--you must stimulate them differently if you want optimal growth...\nyou want to constantly challenge them to perform new types of movement that will recruit more fibers to help you perform your exercises\n\nsomething tells me you definitely know what you're doing =P\nbut perhaps --if you change your exercises--once every 4-6 weeks--you might gain better results\n\nalso--4-5 exercises per body part sounds little too exhaustive--maybe 2-3? as long as you do them with all out intensity \n\ngood luck
841999
My husband and I use the BootCamp Elite.  We just work out to one (maybe two depending on the length and intensity) each night.  Work as much as you can, but don't strain yourself too much or you can damage muscle.  We usually always do the 8-minute workouts because they're a little slower paced and a nice cool-down.  Best of luck!
512874
as a soldier,You need to have discipline when on a fitness program.To motivate yourself to turn up to the gym or your program, actually note the days down for the week in your diary and make space for each slot.\nThat way you are turning them into meetings, and you know it's bad form to miss meetings!\nTry to avoid temptation to just miss one or two - whilst not disastrous it is the start of a slippery slope as two leads to three to four and before long an abandoned program.\nYou could try writing a contract with yourself stating what you want to achieve and how often you will exercise - that way it seems more formal that just something casual.
307134
These are 2 great programs for bodybuilding.\n\nProgram #1: Working Out To Build Mass \n\nIm currently useing this one\n\nMonday \n\n\nBench press 1x12, 10, 10 \nIncline press 1x12, 10, 10 \nMilitary press 1x12, 10, 10 \nSide-raise 3x12 \nTricep ext 3x12 \nKickback 3x12 \n\n Click Here For A Printable Log Of Monday! \n\nTuesday \n\n\nPull down 1x12, 10, 10 \nSeated Row 1x12, 10, 10 \nBent-over-raise 1x12, 10, 10 \nShrugs 3x12 \nBarbell Curl 3x12 \nDB Curl  3x12 \n\n Click Here For A Printable Log Of Tuesday! \n\nWednesday \n\n\nTake a day off. Eat plenty and sleep.\nThursday \n\n\nSquat 1x12, 10, 10 \nLunges 3x12 \nStiff-Legged Dead lift 3x12 \nLeg Curl 3x12 \nCalf-raise 5x12 \n\n Click Here For A Printable Log Of Thursday! \n\nFriday \n\n\nStart rotation over. Workout Saturday if you feel like it. If not, wait till Monday for another workout.\n\n\nProgram #2: Gaining Muscle & Losing Fat \n\nThe following is a workout program for you to look at. Now, this is just here to give you an idea of what I'm talking about. It's not the answer. In other words, you'll still want to switch things up every couple of weeks or so. \n\nMonday \n\n\nBench press 3x12 \nIncline fly 3x12 \nMilitary press 3x12 \nDB French press 3x12 \nAerobic Work 20 to 30 minutes. \nHeart rate at 60 to 90%. \n\n Click Here For A Printable Log Of Monday! \n\nWednesday \n\n\nSquat 3x12 \nLunges  3x12 \nLeg Curl 3x12 \nPull down 3x12 \nSeated Row 3x12 \nBarbell Curl  3x12 \nAerobic Work  20 to 30 Minutes. \n\n Click Here For A Printable Log Of Wednesday! \n\nFriday \n\n\nSquat 3x12 \nBench Press 3x12 \nLat pull down 3x12 \nBarbell Curl 3x12 \nDB French press  5x12 \nAerobic Work  20 to 30 minutes. Heart rate at 60 to 90%. \n\nquestions? Contact me. I will give you some great websites and articles on how to truly lose that weight.
122882
do some exercises for it
743095
The Most Effective Strength Training Exercises\nWhat's the number one reason you don't exercise? If you said lack of time, I hear ya. Everyone is busy and we all want ways to squeeze our workouts into an already full day. Well, you'll have to look for a new reason to skip your workouts because I've found the answer. I surveyed personal trainers all over the U.S. and asked them: "If you only had five exercises for your clients, which ones would they be?" \n\n\n1. Squats.\nWhy They Rock: Most trainers agree that squats are one of the best exercises you can do. Squats work your glutes, quads, hamstrings and calves all at once.\n\nHow to Do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight. \n\nKeep your knees behind your toes; make sure everything's pointing in the same direction. Do not go lower than 90 degrees. Do this move 2-3 non-consecutive days a week for 12-16 reps. See how it's done or check out more in-depth info.\n\n2. Push Ups.\nWhy They Rock: Push ups, like squats, are compound movements using almost all the muscles of your body. You'll work your chest, shoulders, triceps, back and abs.\n\nHow to Do It: Position yourself face down on the floor, balancing on your toes/knees and hands. Your hands should be wider than shoulders, body in a straight line from head to toe. Don't sag in the middle and don't stick your butt up in the air. Slowly bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up. Variations include incline, decline, wall pushups or, for masochists, one-armed pushups. Do this move 2-3 non-consecutive days a week and add a rep each time you do the exercise. See how it's done.\n\n3. Lunges.\nWhy They Rock: Like squats, lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves.\n\nHow to Do It: Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lungeposition, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don't let your knee bend past your toes. Variations: front lunges, back lunges and side lunges. Do this exercise 2-3 times per week for 12 to 16 reps. See how it's done.\n\n4. The Plank.\nWhy It Rocks: The plank (or hover) is an isolation move used in Pilates and Yoga and works the abs, back, arms and legs. The plank also targets your internal abdominal muscles.\n\nHow to Do It: Lie face down on mat with elbows resting on floor next to chest. Push your body off the floor in a pushup position with body resting on elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you can. For beginners, do this move on your knees and gradually work your way up to balancing on your toes. See how it's done.\n\n5. Lat Pulldown\nWhy It Rocks: The lat pulldown works on the major muscles of your back (the latissmus dorsi), which helps you burn calories and, of course, strengthen your back.\n\nHow to Do It: Sit on the lat pulldown machine and hold the bar with palms out and wider than shoulders. Pull your abs in and lean back slightly. Bend your elbows and pull the bar down towards your chin, contracting the outer muscles of your back. Do this exercise 2-3 times a week using enough weight to complete 12-16 repetitions. If you don't have access to a gym, try bent over rows. See how it's done.\n\nIf you have a busy schedule, incorporating these five moves 2 or 3 times a week will help strengthen your muscles and bones, as well as burn more calories. Don't forget to do some cardio exercise as well!
1148497
I suggest an excellent book called "The Miracle Seven" by John Peterson. It explains a very safe and weightless system for toning and strengthening your muscles that was actually used by Charles Atlas (a popular weightless body builder from the 30's). I know what your thinking "That's weak", hey I thought the same way until I did a full 20min workout. I have never sweat so much in my life. For someone who is overweight and just beginning I truly believe this is a great way to start.
162389
Just stay with a regular circuit weight training workout - put a little emphasis on abs - add 'teapots' to your training - just stand with a medium weight dumbell in one hand - put the other hand lightly on your shoulder - feet - shoulder width apart - then let the weight pull you down sideways - hitting the obliques / Cardio and Diet as well