For a beginner it is enough to exercise 3 to 4 days per week. This will give your body plenty of time for recovery and muscle growth. Muscles grow while you are resting, but NOT while you are exercising. Exercises will stress the body and damage your muscles. Then your body builds up the muscles so it can handle extra work and stress. By increasing the workload progressively on your muscles your body will become bigger and your strength will increase.

You have to give your body some time to repair and build the muscles. If you “over-exercise” your body you may even lose some of the muscles that you currently have.

For supplements take a multivitamin and extra vitamin C with your breakfast and evening meal. And have a protein shake between meals and after your workouts.

We recommend the workout routine that split up your exercises by training half of your body one workout and then training the other half the next, so you will not over-exercise your body.

Day 1: (TRAINING A)
Bench press 4 sets of 10 reps (for the chest)
Pull downs 4 sets of 10 reps (for the back)
Military press 4 sets of 10 reps (for the shoulders)
Crunches 4 sets of 25-50 reps (for the abdominals)

Day 2:
REST

Day 3: (TRAINING B)
Squats or Leg press 4 sets of 15 reps (for the thighs)
Barbell curls 4 sets of 10 reps (for the biceps)
Triceps push downs 4 sets of 10 reps (for the triceps)
Standing calve raises 4 sets of 15 reps (for the calves)

Day 4:
REST

Day 5:
Repeat TRAINING A

Day 6:
REST

Day 7:
Repeat TRAINING B

Gradually, over time increase the amount of weight that you are lifting. For the first set of each exercise, use a light weight to warm up the muscles and prevent injury. For the other sets, increase the weight so that you have to work hard to complete the required repetitions.

It is very important to learn to exercise correctly in the beginning in order to prevent injuries and unnecessary damage.

It is best to start with simple exercises eat properly and stick to the training plan.