Sections:

   Exercise is always important, but to keep lean and feel good, there are important facts that you should know about exercising as well. If you are out of shape, you may want to start out a low-moderate exercise routine that lasts for 10 minutes per session to give your body the opportunity to catch up.

You can do 10-minute sessions 3 times per day to get the best results, until you gradually work your way up to 30-minute sessions. One hour is the general rule to quality exercise that creates a lean body. Many types of exercises that you can do to get a lean body, but for the most part, you should learn a bit about the exercises and how each one works to help you avoid harm. If you are just starting out, the last thing you want to do is rush to the gym, workout for an hour, and lift heavy equipment. By doing this type of exercise, you are only asking for trouble. Rather if you are starting out, work with lightweights and low repetitions until your body adjusts.

Your body will let you know when it is ready to move onto heavier weights, and faster repetitions. If you are working out at home, use lightweights with your workout. Cardio workouts are great for firming and toning the body. It also supports the heart muscles, making your heart stronger, which increases your chances of getting a lean body. Some great aerobic exercises to start are:

Steps, sit-ups, stretching, flex exercises, and dance aerobics. Dance aerobics are great since works the entire body, and you often won't need weights with this type of exercise. You can also start out by walking a few blocks and increasing the blocks as your body adjusts. Stair climbing is another great exercise. You can also wax windows (or even floors without a mop) to work the upper body, and arms. If you practice waxing and stay alert to your motions, you might find your self-learning some karate moves. This is a great secret, which many do not tell you.

One of the best routines I've found that keeps the body healthy, tone, lean, and feeling good is the series of exercises listed below:

Always start with the stretch exercises before starting any full workout routine.

Side stretches four times

Arm swings four times

Side stretches two sets

Elbow lifts two sets eight times

Side stretches six times

Elbow Lifts and Torso twist eight times four sets

Arm swings two times

Elbow Lift and Torso Twist four sets eight times

Side Stretches eight times

Arm swings four times

Reach up

This is a set of exercises that if you follow will start you in the direction to a lean, tone body and a fitness you won't forget.

Next steps

Head Rolls sixteen times

Knee Lift and Elbow Touch sixteen times

Forward Bob and Elbow touch four times

Forward Lunge and Elbow Touch one time

Repeat the series of steps

Third steps

Side Step

Toe Touches sixteen times

Rocks thirty-two times

Toe Touches sixteen times

Hip Twist sixteen times

Kick and Flick

Sets

Shake it sixteen times

Jumping Knee Slaps eight sets

Shake it sixteen times

Jumping Knee Slaps eight sets

Shake it sixteen times

Jumping Knee Slaps eight sets

Knee lifts four sets

Fifth Round

Jumping Knee Slaps eight sets

Shake it sixteen times

Knee lifts four sets

Shake it thirty-two times

Knee lifts four sets

Shake it

Know you come to the cool-down where you can relax and stretch the muscles before starting the next round.

Hold and Point

Hold and Flex

Point and Hold eight counts

Flex and Hold six counts

Sit-Up-4X

Repeat each series up to the counts and sets you can stand

Flex Kicks seven sets

Repeat the last series of steps as much as you can stand

Head Tilts seven sets

Shoulder Touches and Elbow Touches ten sets

Continue with two more sets of head tilts

Side Flutter Kicks eighty-eight times

Repeat the last series above for as much as you can stand

Yoga Stretch

Fanny Lifts three and one half times

Single Flex-Kicks eleven times