1. Before you start working out, come up with an exercise routine.

2. Make sure to drink some water during the workout.

3. Always warm up for 5-10 minutes with some light exercises, like jumping jacks.

4. Do some push-ups. Push-ups are, (like jogging), a very simple and good exercise that require no equipment. It trains your chest, your arms, your abs and torso.

5. Work on large muscle groups. Working big muscle groups is a great way of burning fat and building muscle. Some of the best muscles for this are the Quadriceps and Glutes. Squats are a brilliant way of working both of these muscles.

6. Your legs are the foundation of your body, so its important to train your legs properly. The simplest option for training your legs is jogging.

7. It is important to remember to train the back.

8. Remember to stretch your muscles after working out. Hold for at least 15 seconds, and if you want to get more flexible hold for a minute and a half.

9. Do the exercises 3-4 times a week, making sure you have at least a day rest between to give your muscles a chance to recover and regenerate.

10. To build capacity, we must push beyond our normal limits, training in the same systematic way that elite athletes do. In order to build strength in a muscle we must systematically stress it, expending energy beyond normal levels. Doing so literally causes microscopic tears in the muscle fibers. At the end of a training session, functional capacity is diminished. But give the muscle twenty-four to forty-eight hours to recover and it grows stronger and better able to handle the next stimulus.