how do i constuct a realistic excerise workout plan?
406148
I went to a gym, they were really helpful and not at all snooty.  They devised an excellent programme for me!\n\nI also typed in 10 minute excercises into Google, that came out with some good sites
624168
Eat right and exersize. Don't push yourself and NO FATTY FOODS! Yes thats right. Eat things like vegetables and fruit eat that meat too! Excersise everyday for about an hour. But don't excersise right after eating, or drinking alot of fluids. Most people say you have to be in pain...NOPE! basically do lots of warming up before excersising. Warm up for about 15 minutes. Then target the parts you want to look nice and lean. For example the abs:\n\nLay on your back with arms on the floor. Lift both legs (They have to be touching and straight) Do that for about 2 minutes. \n\nTry watching oxygen around 7am and do the excersizes on that for about an hour or so. I did its very inspiring. I hope this helps!
591008
get on a treadmill for about 15 min a day and a excessive bike for about 20 min a day, and go as hard as you can and when you get use to it, up the time and pace :)
715744
Congratulations on getting started with an exercise program!  15 minutes a day was a good start, but I suggest you work up to 30 minutes every other day and walk at a pace that challenges you (increased breathing and elevated heart rate).  As your fitness level increases, try walking every day, increase your walking time to 45 minutes, add in hilly terrain, etc.  \n\nMake sure you have a good comfortable pair of walking shoes.\n\nGood luck!
675789
try this:\nhttp://www.newladyfitness.com/
450971
Find a good gym with a fitness trainer and listen to what they have to say. A combination of wieght training and cardio workouts will get you in shape in no time. It is good to start out with some instruction. Most gyms will have someone who can get you on the right track for a reasonable amount.
105256
normal exercise. press ups? i got it!!! do weights!!!
636301
1.5 hours of cardio a day + 15 mins of weight training + 30 mins of ab workout.\n\neat healthy, low carb food in normal amounts and drink 2 to 3 litres of water a day.\n\nyou can do it.\n\nhave fun.\n\nI plan to do the very same thing so if you want give me your e-mail and we'll do it together.
325669
I have been to see a personal trainer in the past, the following leg exercises are good (I live in the UK, so weather not much better down here!)\n\n1) For inner thighs. Lie on your back, and raise your legs above the ground (about 45 degrees). Clutch your inner thighs with your hands, and pull your legs slowly apart, then push together again. You should feel it work your inner thighs. Do as many as you can. \n\n2) For outer thighs. Lie on your side, propping your head up with your hand, and fold the leg nearest the floor in a bending position. Then raise the top leg up and down slowly. Repeat on other side.\n\n3) For calves and thighs - Stand up, and space your legs shoulder width apart. Turn the feet outwards, and slowly squat down and then up again.\n\nHope this helps.
493765
stick with the basics.\n\npush ups, crunches, and running/walking.
310327
stretches and proper pushups(do the pushups with ur head looking up)- then theres squats,crunches, and kick practice
197458
1) Define your goal. (Fat reduction, Muscle gain, Strength/Endurance, Performance, Maintenance etc…).\n\n2) Take all of your statistics (Body compositions, age, height, weight, how active are you. Any injuries etc…)\n\n3) Purchase the clothing contusive to training and get a membership at a gym if you do not already have your own equipment. If an athlete you may only need some dumbbells, power bands, for sprinters you may need a mini parachute for resistance (Most NFL RBs and WRs use them)\n\n4) When you being your workout use the Gradual Progressive Overload principle (GPO). The essence of this is to start off light and over the following week slowly increase the weight or resistance when your body can handle it as to avoid injury.\n\n5) Utilize the FITT principle. F= Frequency (# of sessions per week). I = Intensity (Difficulty of exercise). T = Time (Duration of exercise). T = Type: mode of exercise (Weights, machines, running etc…)\n\n6) Establish a proper diet plan for your clients particular goal (Supplements may or may not be necessary).\n\n7) Establish your workout regiments based on the information above then create the schedule and hold your client to it by keeping them motivated.\n\n8) Be sure to supervise him or her in the proper form and technique of each exercise by demonstrating it to them first then providing positive constructive criticism as needed.\n\n9) Most important rule: CAUSE NO DAMAGE TO YOUR CLIENT!\n\nThis should at least give you some ideas, it was breif and i could go on with all kinds of good info but it is your paper.
1165051
Circuit training on weight machines every other day with track or jogging on the off-days.\n\nVery careful attention to diet -- very low fat diet with virtually zero refined sugar\n\nget to 100 situp every morning nonstop and 100 each evening nonstop\n\nRecommend regular distance cycling or lap swimming\n\nRecommend a trainer if you can afford it \n\nRecommend some mental discipline --yoga? karate? judo?
838268
start eating lean meats, plenty of veggies, salads and fruits\ndrink lots of water, start working out at least 10 min daily\nthis site will help with great ideas workouts\nhttp://about.com/health\nhttp://setyoureyeson.blogspot.com\nhttp://fitnessmagazine.com\nhttp://prevention.com
988231
At home:\n\nlay face up on the floor with your legs straight, together, and just off the floor (wear shoes/boots if your prefer).  Place your hands on your hips and sit up while bringing your knees into your chest.  Lay back down, extend your legs, and keep your feet off the floor.  Put your hands on the floor close to your body and bring your legs up and over your head so that your toes touch the floor above your head.  Keep your legs as straight as possible with feet together.  It should be as if you almost do a backwards summersault.  Your head, shoulders and arms are unmoved but your legs arc 180 degrees from front to back.  Now, swing your legs to their original position while swinging your feet apart to either side and together again.  It is like making a snow angel with your legs in three dimensions.  Bring your feet together and a few inches off the floor below you again.  Next, put your legs straight up in the air and do a sit-up by attempting to touch your toes.  Lower your legs back down until your feet are just off the floor again.  Bring your legs in and curl into a fetal position on your left side (feet on ground).  Do a sit-up while rotating your upper body towards your right side (a sit-up with a twist).  Switch sides, then start from the beginning.  This exercise will get all the muscles that make up the six-pack and will focus on the very hard to develop lower "cans".  This exercise will KILL YOU, and you may need to do conventional ones to get ready for it.\n\nDo it everyday when you wake up and before you go to sleep until you can't do it anymore.  You will have a six-pack in 3-5 weeks.\n\nTang Soo!
1045045
IN general stick to about 2-3 sets of each exercise, with 12-20 reps per set. I would alternate upper body, then lower body, upper, lower, upper, lower, that way it gives your body enough time to rest that area, and you can stay moving, which should keep your heart rate up, helping you burn fat as well. Do major body parts first, chest, quads, back, hamstrings, shoulders, calves, arms, abs.\n\nIn between each you could do a set of 10-20 abs that would further keep you going and allow you to do more abs too which would help tone. Do lower abs first, then upper then sides.\n\nIf you need more advice, I would be happy to tailor a program for you.
31912
Plan a program of exercise and weight lifting for yourself and stick to it.  You will find the results amazing.