Hi you all

[Alberto]

Hi, I´m Alberto. I´m 29 years old. I want to stay in shape by using only my entire body but I dont know how to start. Would anyone help me? I think I need a routine to start, the problem is that I don´t know which exercises I have to perform first and how many times to made them. Thanks

[cheesedog]

Welcome to the forum!

What are your goals other than staying in shape? Do you play any sports or have any injuries or physical problems we should be aware of?

[Alberto]

I don´t have any physical injuries. I´m 1.85 tall, I weight 90 kilos and have a belly flab. I have practiced Aikido and I used to play soccer. I was enrolled at a gym too, the thing is that I`m not very constant. And that´s one of my goals: I want to make a compromise with myself, to start making exercise tenaciously. Not only because it´s the best for my health and for my shape, but because I love making exercise. That´s why I want to have a routine to follow. I think that if I have a plan to follow it would be easier to achieve my goals, better if I don´t need to depend of having or not the machines, or being register or not at a gym.

[cheesedog]

Alberto, here is a good beginning workout--

Do three times per week with one day off in between, such as Monday, Wednesday, and Friday.

1. Pushups -- 3 x 10-15
2. Squats -- 3 x 10-20. Always squat as low as possible
3. Chinups or Pullups -- 3 x 1-10
4. Pike Pushups --3 x 10-15
5. Supermans -- 3 x 10-20
6. Situps -- 3 x 10-20

On the days off, it is useful to get in a little cardio work, like walking, running, swimming, biking, jumping rope, playing soccer, or what ever you enjoy.

If you have any question just ask.

[Alberto]

Thanks a lot cheesedog! I don´t have excuses anymore. You know, I had the time and the desire, now I have also a program. I´ll keep in touch.

[koltz]

welcome aboard!

[Alberto]

Thanks koltz. You know, I`m thrully happy of finding this excellent place where we can help each other in the development of our health, strenght and shape. I´m impressed for what I have seen in the videos of the site. Hope I can contribute with my limited experience.