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 it 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.
• Fitness & Exercise.
• 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.
> Repeat the last series.