Once you've made the decision to improve your physique, the first thing you should do is start a dedicated strength training program. Your regimen should be comprehensive, targeting all the major muscle groups of the body, and you should perform workouts on a consistent basis, taking days off only to rest. If you want to build muscle, weight training must become part of your lifestyle. It is extremely important to have an understanding of proper technique and body mechanics before you progress to lifting heavier weights. Failure to select a manageable load can result in injury. In the beginning, you should aim to lift weights around three days a week. Weight training can be tough on inexperienced muscles and joints, and an acclimation period is usually necessary to prepare the body to regularly overcome resistance. As you gain experience and your body becomes used to the strain, you can incorporate another workout or 2 per week, though you should still take a couple off days to allow for muscular recovery. To make the most efficient use of your time in the gym, consider performing a traditional bodybuilding "split" workout, in which 2 or more muscle groups (e.g. back and biceps/legs and abs) are exercised consecutively during the same workout. There is a persistent debate over the best number of sets and reps to perform to achieve certain goals, but most modern fitness research points to one simple rule: if you want to build muscle, you have to lift something heavy a lot of times. Don't overthink it: start with a straightforward 3x10 structure (three sets of ten repetitions of a given exercise) until progress begins to slow, then either increase the weight you're using or the number of reps you're performing to keep improving. Once you've gained a little experience with strength training, you can start experimenting with different weights and rep ranges to find out what works best for your body type: low reps (1 to 3) with extremely high weights are most often used to gain explosive strength, while high rep ranges (15 30) are useful for increasing endurance. When implementing a set-rep scheme like a 3x10 or 5x5, you should pick a weight that's heavy enough so that you can only perform that many repetitions per set. Round out your weight training sessions with bodyweight movements like push ups, pull-ups, crunches and unweighted squats and lunges. Bodyweight exercises force you to stabilize and control the movement of your own body, which means they're very effective at building muscle and translate well to athletic endeavors. While on your weight lifting journey, don't forget about the basics. Bodyweight exercises are a saving grace for many people who don't have access to gym equipment, or with past injuries that make excessive weight-bearing movements too difficult; all you need is a few feet of space in your own home and the will to push yourself. Try ending your workout with a series of "finishers" (exercises of moderate intensity performed for long periods, designed to totally exhaust you at the end of a session) consisting of bodyweight movements. Pushups, burpees, squat jumps and mountain climbers all work well for this purpose. " When you lift weights, you should make an effort to be conscious of the way the muscle feels when exerting itself through the movement. This is what scientists and strength coaches refer to as the "mind/muscle connection." The basic principle is that the more you concentrate on actively engaging a muscle during a particular lift, the more you'll get out of that muscle and the better your results will be. The mind/muscle connection can help you get more bang for your buck so that you're working efficiently, not just hard. While performing a bicep curl, for example, fix your focus on the contraction of the muscle itself, think about how all parts of the movement feel and squeeze the muscle to keep the muscle fibers active throughout the lift. Understanding basic kinesiology and the mechanical workings of the human body are an integral part of lifting weights.

Summary: Begin a structured weightlifting program. Work out multiple times a week. Concentrate on lifting heavy weight multiple times. Incorporate bodyweight movements. Feel the "mind/muscle connection.

. In order to lower cholesterol and reduce the risk of heart disease, it's important to live a healthy lifestyle. You should aim to get at least 30 minutes of moderate to intense aerobic activity at least five days each week. Aim for at least 150 minutes of moderate-intensity exercise each week, or 75 minutes per week of high-intensity exercise. Walking, bicycling, swimming, and jumping rope are all excellent forms of aerobic exercise. Doctors recommend a weight-loss plan for patients who are overweight and have high cholesterol. That's because being overweight puts more strain on the heart and raises your blood pressure. Even losing just a few pounds of weight will help improve blood pressure and lower the risk of atherosclerosis. If you are overweight and experiencing high cholesterol levels, talk to your doctor about a weight-loss plan that's right for you. Often times, changing your diet and increasing your daily exercise levels can help you lose weight and live a healthier life. . Smoking is widely considered a factor in atherosclerosis and heart disease. Even occasional or light smoking habits can damage the heart and blood vessels, and increase the risk of developing atherosclerosis. If you're a current smoker, talk to your doctor about ways to give up tobacco and lead a healthier lifestyle. Regular consumption of alcohol in excess has been shown to raise blood pressure, and may contribute to atherosclerosis. Excess alcohol consumption can also cause weight gain, which is another factor that contributes toward atherosclerosis. To track alcohol consumption, adhere to the recommended consumption limits. The NHS calculates units of alcohol in a given serving by multiplying the strength (alcohol by volume) times the volume (in milliliters) and dividing that total by 1,000. The recommended daily maximum for alcohol consumption is approximately one to two glasses of wine or beer.
Summary: Get more exercise Lose excess weight. Stop smoking Limit or avoid alcohol.