I'm going to start working out because I want a nice toned body. I am 18 y/o and am 5'5 male. I joined a gym and would like someone to help with what do I do. How many sets and reps should I do of each exercise? Just everything I need to know. Thank you appreciate your expertesise.

1. Why don't you have a consultation with one of the fitness instructors at the gym? Normally you can get some kind of program instruction when you become a member of a health club.
2. Depends on your goal. If you want to bulk up you need to work with heavier weights, less reps. If you want to tone yourself work with lighter weights, more reps.

   Generally for toning, go with 10-12 reps, 2 sets. If you feel tender the next day that's good because it shows that you've worked that muscle pretty hard.

   Basically you need to be pushing it to make that last rep.

   Be careful with gym equipment because they tend to utilise only major muscles, whereas your body has lots of smaller muscles.

3. you need to condition the body then you can start a routine………aerobic exercise for at least 4 months
   then you can star lifting weights and you can star doing intervals of the two like 3 day weight and the rest aerobics exercise like swiminng, running , etc
   usually it takes at least 8 repetitions to 12 repetiotions in each set do at least 3 set for bicep , chest press, military press, triceps. pull ups, and push ups(this the best exercise iot keeps you built
4. Just starting out you need to take it easy. Don't try to be a muscleman on your first day. It's important that you do a lot of stretches before AND after your workout.

   I recommend doing one-to-two sets with 10 or 12 reps. No more than that.

   Also, don't work out everyday. Best to rest your muscles in between, so schedule your workout every other day.

   Check also with your gym's fitness trainer to properly show you the use of all the equipment.

   As with any exercise program, you should also check with your doctor first.

5. The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

   *1) Burn more calories then your consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity. Get a fitness calculator that you can put on your cell phone and computer. This will allow you to easily calculate this formula, log your daily calorie consumption, and register your physical activities.

   *2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

   Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as white potatoes) and drink lots of water.

   Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/p…

   *3) Exercise on most days by doing cardiovascular training and/or resistance training activities.

   Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with excellent resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter.

   A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.

   *4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

   *5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com

   Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Email me if you want a good indoor air purifier recommendation and if you have other questions.

   *Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

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