ShapeFit.com

[rock95]

I am Beginner in gym.

Please help me which exercises change my body shape in starting postion.

i am going to the gym in 6 day per week

please give me the combination of exercise Routines can change my body shape

[inapsine]

most people will say compound excercises are key to add on muscle mass.

Try the following excercises in your routine

deadlifts 3sets of 8 reps (works legs and back amongst others)
squats 3 sets of 8 reps (works legs and back amongst many others)
bench press 3 sets of 8 reps (works chest and many others)
these 3 are compound excercises which means they work many muscle groups at once

also try heavy bicep curls for biceps,
shoulder press for shoulders
tricep curls for triceps

workout 3 times a week using this training routine each time but vary excercises keeping reps and sets the same.

their is a huge database on shapefit.com with many excercises for each body part. Try to vary excercises including compound excercises in all workouts.

[inapsine]

Diet is also key try to eat a source of protein and carbhohydrate before workout ie low fat yogurt (200g)

after workout really tuck in to protein have a shake if you have or meat such as fish or other lean sources. Egg whites are brilliant.

But this isnt it throughout the day you should aim to consume around 150 grams of protein including the pre/post workout meals. Avoid high salt and saturated fat and drink around 3-4 litres of water a day should work a treat

[Joesportstalk]

How exactly are you looking to change your body?

Do you want to get bigger? Smaller?

have more energy?

run a marathon?

what are you goals for the changes you want to see?

[swanso5]

if your going from zero exercise to 6 days of exercise, your might as well get some health insurance now...you need to give your body time to adapt to such volume...as stated above do wts 3/week for starters and maybe 2 cardio sessions

the only thing i'd change from above is to keep the exercises the same but change the sets and reps so day 1 do 4 x 6, day 2 do 2 x 15 and day 3 do 3 x 10 or so

[rock95]

First Thanks for all members advice.

Joesportstalk your answers are :-

good looking shape

bigger

yes

no

[zennode]

It would really help to know more specifically what your goals are?

Are you looking to loose fat? If so check out this article series, they have a detailed routine at the end to help you get started. The series is called Burn Fat, Lift Heavy by Kevin Raison.

Articles

Also what do you have access to for equipment?

How long are you looking to work out per session?

[kimmi]

I think cardio is the best exercise for you.You will also maintain you diet.Long Arm Crunch is a beneficial exercise for you.
Lie on a mat and extend the arms straight out behind the head with hands clasped then lift the shoulder blades off the floor, Lower and repeat for 8-10 reps.After sometime increase the counting.

http://fat-loss-for-idiots.edogo.com

[silvister]

as you start your gym , there are some exercise for those who start gym recently

fist you have to warm up, that is with running .don't try to hard or to heavy exercise first day use light weight exercise. these are some exercise

Bicycle Crunch .Double Dumbbell Swings For Abs ,Explosive Band Knee Ups, Tricep Cable Pushdown

or take the advice of some gym exercise expert.