You may not like what I�m about to say, but dieting alone will not help you to lose weight. You have to give your body the exercise it needs. As I mentioned earlier, a couple of centuries ago, people were involved in a lot of manual labor.

This gave their bodies all the exercise that was needed. But due to the changed life styles, most of us do not have to engage in strenuous work. Most of us sit in front of computers all day long or engage in other sedentary works.

It is because of this that exercise becomes crucial for weight loss. Generally people do not gain weight till their early twenties. But once they cross the 25 mark, then visible signs of weight gain can be seen everywhere and in the mid section in particular.

There is something very important that you have to understand if you are really considering the possibility of losing weight. You will have to consciously give your body the required exercise that it needs for the weight loss to be really effective.

Watching your diet alone is not going to yield results unless it is coupled with proper exercise. You have to make a conscious effort for this. And the solution for this is a work out routine. This is the first point under this section and I think I should list it out clearly one more time.

Working Out... It's Good For You

When we think about the life in the country, there is always something rosy about it. What is it that the people in the country have that we do not? When you ponder about it you find that those lucky souls eat good food, they work really hard, by work I mean real physical work and they have good night�s sleep. Of course they do not have all the amenities and facilities that the city life has to offer.

But the city life comes with a lot of strings attached. People in the cities are generally less healthy than the people in the country. One of the reasons is pollution of course but the other reason is because people in the city do not get enough exercise.

Now, when I talk about healthy bodies please make no mistake about what I am referring to. I am not talking about the Mr. Universe kind of body, the bodies that we see on WWE.

I am talking about people who are fit. And fitness and exercise are just two sides of the same coin. They both go hand in hand.

In order to stay fit you need exercise and in order to exercise you need to be fit. But just because you are not fit now, it does not mean that you shouldn�t exercise.

And just like that, just because you do not have any visible excess fat on your body right now, it does not mean that you need no exercise. Exercise is the best way to keep obesity, cardio vascular disorders, hypertension and all those lifestyle-related disorders under control.

First of all let us get one point straight, exercise does not necessarily mean pumping metal. If you do have the time to go to a gymnasium everyday, then that is well and good.

But I suppose most of us do not have the time for a regular work out in a gym. So the other alternative is to do it at home of course.

But whether it is at home or at a multi-gym, there is something that I want to tell you. Whatever you are doing, you must try and do it regularly.

Consistency is very important for an exercise routine to have the desired effect on our body. Getting started is the easy part, it is sticking to a regular exercise routine that is difficult and this is what makes most people give up in between.

Most people get on to a beautiful start. They buy track suits and gym-wear, running shoes and a whole lot of other gear. Their first day at the gym is almost a celebration.

Then as the days go on, they find it increasingly difficult to meet the domestic and professional demands and so their routine slows down and finally comes to a complete workout burn out. In other words, the stop working out completely.

It is a universal fact that the most chosen time for work outs is the evenings. If you can stick to work out in the evenings then it is well and good. But most of us find ourselves exhausted in the evenings. We find ourselves physically and mentally drained. And at that time our bodies will be just too tired for a work out.

The result is that after the first few days of working out, the interest just dwindles away. The other reason is that in the evenings a thousand and one things may crop up and then there is hardly time for a warm up. So it is best to set aside some time for exercise in the morning itself.

There are two advantages of setting apart time in the morning. The first advantage is that in the morning our bodies are fresh and full of energy. Now over here I want to make one point clear.

There is a popular misconception that exercise depletes the body of energy but the case is just the opposite. Exercise pumps up more blood through the different parts of the body and warms up the body, so in fact, after exercise we feel more charged and ready to face the challenges of the day.

The second advantage is that in the morning we can plan for the whole day without letting the exercise routine affect the rest of our activities.

What about those of us who have never worked out before? In such cases you might need to start off under the personal supervision of an instructor and that may require that you go to a gym. But what I would suggest is that there are two simple things that any one can do for which you do not need the help of any instructor.

You know what these are? They are walking and swimming. Any body can walk and those of you who know how to swim can swim. For these two activities you do not need much gear and experts say that these two exercises have no side effects and are excellent stress busters.

So in the morning wake up just half an hour earlier, put on your walking shoes and hit the roads. Most roads will be less crowded at this hour and less polluted too. It is a wonderful way to start a day. Below I have included some points on how to start and maintain a good exercise routine.
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To start up with the exercise you must keep in mind that good exercise program should be the combination of cardiovascular and weight lifting exercise. The weight lifting exercise must have at least 7 to 10 exercises. You should balance your work out to include all muscle groups.

To acquire the best result perform few exercise for every muscle groups. A complete muscles program must change lightly within some couple of weeks. This will give continuous benefits to your body. You must challenge your body with different weight lifting and cardiovascular exercises.


For this suppose if you are walking for around 2 miles per hour on the tread mills then you should increase it to around 3 miles per hour. Change the exercise periodically to benefit each part of your body. Along with the cardiovascular exercises you have to lift weights for the preferred result.

Speed up your metabolism. If you are working out for full body, you should do it around three times in a week. If you work your muscles for one day then on another day they must be rested. On that day go for other muscles exercise.

Some of the exercises for full body routine are as follows:

1) Flat Bench Press:

You must do it for around 12 to 15 repetitions in for 3 sets. For this just lie on the bench with feet on the floor, distance between them must be slightly more than that of shoulders. Keep back flat on bench. Now hold barbells above your body and lower it slowly till middle of your chest. Now bring them middle of chest by keeping arms straight and elbow locked. Lower the bar slowly now.

2) Bent over Barbell Rows:

Required repetitions are around 6 to 10 for 3 steps. Keep right foot flat on floor and let left knee rest on bench. By supporting your upper body weight with the help of left arm on bench lean in forward direction. Keep back flat. By reaching down, pick up dumbbells with right hand. Now lock left hand elbow to support your upper body. Tighten abs so as to prevent it from bending

Concentrate on pulling elbow back as far as it goes. Now after rowed dumbbells slowly bring them to original position. These are some of the exercise which beginners must do.

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First of all, it is important to have a goal – weight training is good for increasing strength, adding more bulk to your frame, or toning existing muscle. This article will focus on the techniques needed to build MASS. In order to build mass, it is essential to damage existing muscle in order for it to be repaired. Given the right stimulus, the body is incredibly efficient at repairing itself, new tissue is often stronger and healthier.
Here are some essential tips for piling on the muscle:

1) Feed your muscles
Muscle needs protein order to grow; a high protein diet will ensure that you get maximum growth from your muscles. Lean red meats are a good source of protein and also contain other nutrients essential for muscle growth. It is better to eat little and often as opposed to larger meals less frequently, it is also a good idea to have meals prepared prior to your workout, or to have a protein shake handy – this will prevent snacking. Your diet should also include quality calories, vitamins, good fats, minerals and lots of water.

2) Stick to a plan
Firstly, identify your goal – getting “bigger” is simply not specific enough, how big do you want to be? Why not identify a target weight, or chest measurement? Making your goal specific will ensure that you have something to aim for, something against which you can measure your performance. Once you have decided on a goal, you need to then formulate a plan which will enable you to achieve it. Most gyms will be able to help you with a routine which will help you achieve your goals, but unless you can afford a personal trainer, it is up to you to follow it. It is easy to deviate from your plans, doing so can lead to setbacks and also cause you to lose motivation altogether. Firstly, you will need to give your plan time to work; you will not see results overnight, building muscle takes time. Some muscle building magazines will tell you the latest “killer abs” exercises, or “how to build massive biceps” but hopping from system to system will not get you anywhere. This is why it is important to stick to your plan.

3) Core muscle building exercises
It makes sense to target the stronger, larger muscles when aiming to increase your muscle mass. It is possible to build a lot of muscle using only the following exercises: Squat, bench press and wide grip pull up. Using these methods will help you build strength and muscle mass in primary and secondary muscle groups. Squats target quadriceps, hamstrings and glutes, the bench press will target your entire chest (pectorals,) triceps and front shoulders (deltoids.) The wide chin grip pull up focuses on lats, but also targets the entire upper back, biceps and forearms. These exercises should be the foundation of your weight training routine, they target a wide range of muscle groups and you will see results much faster.

4) Master the techniques
Before you add an extra 20kg to the bar, are you at risk of injuring yourself? To get the most out of your session you must ensure you are lifting correctly. Your muscles learn correct movement through repetition; this is why it is advisable for new gym members’ not to begin with heavy weights. Bad habits lead to bad technique which can lead to injury. If you are not sure whether you are lifting a weight correctly or it does not feel right, you should seek advice from someone more experienced. For example, you often see people arching their back struggling to bench a massive weight – this is a bad technique that must be unlearned in order to progress. If you perform your lifts correctly, your muscles will learn the correct techniques and you will benefit more from your training.

5) Train hard
Building muscle is not a walk in the park; it is going to be hard work. You must train with intensity in order to gain the maximum benefit from your training.

6) Use free weights
Most gyms have a combination of free weights and resistance machines, it is essential to use free weights wherever possible. Free weights require a greater range of motion than most resistance machines; therefore, using them makes better use of primary and secondary muscle groups. This, in turn, will build compound mass because it increases the number of muscles used in training.

7) Identify your weaknesses
Under developed muscle groups often show growth quicker than those which are more developed. With experience, you will be able to identify your weaker areas and target them with specific exercises.

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