update from dudha

[dudha]

Hello everyone J

It has been a long time since I posted something !!

I'm planning to start exercising to keep my body fit and healthy. I want to lose a little bit of weight,and build muscles everywhere,especially in my stomach,butt,arms,and legs. Basically i want a similar body to what's in here

http://www.bbcenter.sk/images/galler...majorova10.jpg

I started walking on the treadmill day after day for half an hour,and I have been trying to do some stretches afterwards.

I'll start going to the gym in a month or so, but I was wondering what would be the best thing for me to start with as a beginner ? What kind of stretches would be excellent for me as well ?

Taking into consideration that I never exercised, and I don't eat or sleep well either.

I just want to feel BETTER !!!!!!!!

weight : 110 pounds
height : 162 cm

[CF-OC_gal]

(bumped up)

[badblood]

Wow, great example

IMO, these should be your priorities (in order), maybe it's not optimal for many people, but if my life was out of whack and I wanted to put things in order, here's what I would do:

1- Diet
2- Stretching
3- Sleep/Stress
4- Basic fitness (low-moderate intensity cardio / calisthenics)
5- Resistance training

Also, you shouldn't care much about losing (or gaining) weight, the scale shouldn't determine your goals! Muscles are heavy, if you gain muscle, you'll gain weight

That's as much as I can tell you right now, guess the ladies will have to handle this one , good luck.

[Lady C]

I don't think you need to worry about your weight 110 is slim for somone that is 5'-4" tall. If you put on muscle the fat will disappear. The scale is not a good indicator - use a mirror and tape measure to see progress.

I would focus on these items (in order of priorities).
1-Resistance training - full body to start.
2-Diet
3-Aerobics

The rest will fall into place.

Full-Body Routine
5 min warm-up
bench press
bent over rows
squats or lunges
straight leg deadlifts
shoulder press
pull-ups
reverse flyes

Complete 1 set of 12 reps using a weight that you can barely finish the last rep. Continue doing same weight until you can complete 15 reps then increase the weight. After 2 months your body will be conditioned to change the routine to whatever you want.

Look-up exercises on ExRx.net

[dudha]

WOOOWW !!!!! Ok,I think I have a lot of work to do !!!
One more thing,I still don't get what kind of stretches would be perfect for me ?

Thanks

[CF-OC_gal]

Stretches are not that big a deal to get hung up about unless you have a joint or flexibility issue or have sport specific requirements.

I'd say go for a 5 minute morning "wake-up" routine and after weight training or cardio do cool down stretches that emphasis the muscles used.

There are plenty of free suggested stretching routines around. Try google, about.com, ivillage, runnersworld or any of the yoga websites.

[Merrida]

----> (ear) ---->