Do I need to strength train?

The answer is yes! The good news is you can train twice a week for 20 minutes and get decent results. This will improve your overall appearance. The more time you dedicate the better results you will achieve. If your trying to lose weight and not seeing the results you want. Try it. This will help you build muscle and accelerate your metabolism

Weight Lifting

Most people tend to think that more weight is better. Well that depends on what you trying to achieve. If your starting out however you should definitely stick to light weight and lots of repetitions. No less than 10 and no more than 15 this will give you that ripped or chiseled body. When weight training you should split up your workout into muscle groups. For example most people work out chest and triceps on Mondays, back and biceps on Tuesdays, legs and calves on Wednesdays, shoulders and traps on Thursdays, triceps and biceps on Fridays, and Saturday and Sunday rest. Machines are also great for beginners because it teaches you form.

How to breath when exercising

Breathing is very important. Most people tend to hold their breath when doing exercise. Thats a no no. Before you push or pull any weight you should always take a deep breath. Filling your lungs with oxygen gives you oxygen rich blood which is also known as "super blood". This will give you a better pump. While your pushing or pulling you should release the air. Don't release the air after you have done the exercise, release while your doing it. Take very slow deep breaths. Breath in through your nose and out trough your mouth. If you don't breath while exercising you are reducing the blood flow to your brain and increase pressure in your chest this can never be a good thing. Another tip whenever your stressed taking a couple deep breaths can relieve stress.

Sore muscles?

Whenever you do any physical activity, like running jogging lifting weights you create very small tears in your muscle's. Don’t be worried this is a normal. When your body rebuilds the damaged muscle it grows back bigger and stronger than before. The more you push yourself, the more microscopic tears you create, and the more soreness your going to feel as the muscles recuperate. The soreness itself is a result of both the lactic acid waste product produced by the muscles and the damage muscle

So Don't kill yourself the first day. Take it slow. This is a process not a marathon. The first couple of weeks you will probably feel very sore. That's because if you haven't worked out in a while your joints, ligaments, and muscles are unused. Just like a car that hasn't been used in a while your body gets rusty. Stretching before and after your workouts will not only minimize soreness but will also eliminate injuries. Make sure you stretch really good if you can stretch with a machine or if you can get a trainer to stretch you even better. Get a massage, go to the sauna, steam room, or jacuzzi. Hey after a hard workout you deserve it. This also helps relax the muscle and minimize the soreness

Set some goals

There are two types of goals that you should set. Short term and long term goals. Short term goals should be like "What can I achive in a month?" It must be a reasonable goal that is not too hard to reach. The second goal should be a long term goal like the body you've always wanted. Write them down and put them in a place were you see them everyday like the fridge or tape them to a wall in your room. Its a good idea to get a calender so that you can track your progress. Results come from hard work and dedication. As with anything in life, the more time you dedicate to your body the quicker you'll see results. Everyone's body can be transformed so do think it's too late for you. The first thing you need to do is just write some goals and DO IT!!!!!!!!!!
Nobody has the perfect body everyone can improve in some way so never be satisfied always try to look your best.

The gym

Find a gym that's convenient it will do wonders. Location is crucial because if the gym is too far from work or home the traffic will kill your motivation. Exercising after work is recommended because once you get home your not going to want to exercise. Take your cloths to the gym most health clubs have lockers with showers so you can change their. This makes working out part of your daily chores. Home is associated with your place of rest. If you get home you probably will not want to go to the gym .Joining a gym is crucial to changing your body. It's a great place to meet other people with similar goals that can help keep you motivated. Working out at home can be just as effective but lets be realistic are you really going to work out at home? There's to many distractions the phone the kids your friends. Most gyms offer guest passes to try out the gym for free. Almost every gym offers similar deals.

Calculating BMR

What is BMR? BMR stands for Basal Metabolic Rate, which is how many calories you need just to stay alive. This can be calculated using the Harris Benadict Equation

This gives you an estimation of BMR

Men

66+(6.23) multiplied by weight in lbs)+(12.7 multiplied by height in inches)-(6.8 multiplied by age in years)=BMR

Women

65+(4.35 multiplied by weight in lbs)+(12.7 multiplied by height in inches)-(4.7 multiplied by age in years)=BMR