Exercises for a beginner

[amans]

I am a man. I want to find out if anyone can help me get started on fitness progam to lose fat and gain muscle. Where can one start? how much time and how many days per week is good enough in the begining. What exercises are good. Do I need to buy any weight equipment for home?
I currently weigh around 90 kilos. But I have fat in abdomen area. I also am worried about love handles - they are so hard to lose. Also I want to build up my chest.
I know these are a lot of questions.
Can any knowlegeable person guide me.

 

[coolphool]

Bhai Hooda! Apni bhi yah-e bimaari se! Baaniyan jissa shareer ho rhyaa se.

Koye ilaaj batawe te kime baat bane!

 

[shekharjat]

try these exercise

hi hooda bhai i have gone through the same phase i was 89 kg used to look like a 25 year old in 21 n then finaly i decided tht i will no more be like tht i started weight loosing program n in 6 months i was 76 kg see u need to work hard tht is every body will advice u second have patience try these


1. strart running , cycling or rope jumping cardio is best exercise ever to loose weight n wear a warm track suit or sweater while running it looks odd in summers but it increases rate of loosing fat.
2. drink ample of water more u sweat more u loose n to avoid dehydration drink water dont drink too much juices they contain sugar which changes into fat
3.have more dal n vegetables instead of roti or rice avoide rice as much as possible
4. yaar jat k liyo yo baat to ajeeb hai par ghee bilkul band roti par bhi nahi dheere dheere adat pad jayegi
5.yes run on soft surface like ground ya kheta ke chakkar laga bhai road par mat bhagna it can hurt ur knees the same thing happened to me ligament injury so plz avoid hard surface while running i think these will help u a lot.

 

[amans]

hi hooda bhai i have gone through the same phase i was 89 kg used to look like a 25 year old in 21 n then finaly i decided tht i will no more be like tht i started weight loosing program n in 6 months i was 76 kg see u need to work hard tht is every body will advice u second have patience try these


1. strart running , cycling or rope jumping cardio is best exercise ever to loose weight n wear a warm track suit or sweater while running it looks odd in summers but it increases rate of loosing fat.
2. drink ample of water more u sweat more u loose n to avoid dehydration drink water dont drink too much juices they contain sugar which changes into fat
3.have more dal n vegetables instead of roti or rice avoide rice as much as possible
4. yaar jat k liyo yo baat to ajeeb hai par ghee bilkul band roti par bhi nahi dheere dheere adat pad jayegi
5.yes run on soft surface like ground ya kheta ke chakkar laga bhai road par mat bhagna it can hurt ur knees the same thing happened to me ligament injury so plz avoid hard surface while running i think these will help u a lot.

1. 110 degree F, mein warm suit? Bhai baat ka sense nahee baan raha. Heat stroke hoke maar bhi jaa sakte hain isse.
2. Fruit juice waale baat bahut sahee kahee. buree aadaat hae merei fruit juice peene ke. Chodnee padgee.
3. Rice waale baat bhi sahee hae. roti waale bhi.
4. Ghee khaan bahut pehle see baand kar diya.
5. yeh baat bhi sahee.
Time lagaae gaa, patience is important.