xm201020 said [...] i really want to make my body look better so i want to start going to the gym and just wanted to know if anyone here could help me where to start what to do ow often how long etc... i already lift free weights, pushups, squats etc for about 5 months now and my arms are now quite big so want to focus on rest of body (abs, torso, legs,butt etc). i am 6ft1 and i weigh currently 165lbs.
Any help would be appreciated
Equally important to the physical exercises you (envision) doing is your diet. Diet - exercise - and sleep go hand-in-hand if you're serious about looking and feeling great. F
ime is the key for exercise regime. That has to be complemented by frequent (~5-6) small daily meals that are rich in complex carbs and protein (1.5 g./pound of body weight, daily), vegetables and lots of water. Breakfast is extremely important - make it a main meal. Don't eat carbs before sleep. (Casein [a slowly absorbed protein found in cottage cheese] is great then since it feeds the body during sleep. It prevents the body from using its muscle as a protein source.) Muscles repair themselves during sleep and grow back stronger/bigger than before they were abused during exercise. Also working different muscles on different days helps them rest and regenerate. If you don't give muscle food, protein, water, and enough time to regenerate - the effort put into the exercise will have been wasted. Make all your efforts count.
In summary: an intense exercise regime, coupled with a diet of whole grains, protein, lots of water, sleep, and a positive attitude will get you as far as you want to get. Just be determined and keep on track. Best of success!