Find a workout routine that focuses on the following compound lifts:
- heavy squats
- barbell or dumbbell bench press
Do 3-4 sets of these exercises the 6-10 rep range at least once every 2 weeks (or as long as your body needs time to recover between workouts, this might be once per week if you’re in shape). Try to go jogging a mile or two once or twice a week on your off days to keep your heart strong, this makes a huge difference in lifting performance.
Try to increase the weight you lift when you think you are ready. This might be every time you lift, or it might be every 5 times you lift. The longer you lift weights, however, the less frequent you’ll be increasing, as newbie gains usually plateau off after a few months.
Avoid garbage exercises that make you swing around kettlebells or 5lb plates, these are weak muscle builders compared to the ones I listed above and just waste your time.
Eat mainly rich, nutritious foods, such as chicken breast, pasta, broccoli, orange juice, oatmeal. Nothing wrong with white bread/pizza/ice cream/candy bars as long as you don’t overdo it.
Do this every 1 or 2 weeks for a year and you will get great results. Do it for two years for even better results. Don’t expect drastic changes overnight, or even after a few months. Persistence is key.
Most importantly, don’t overtrain and get burned out. There’s no reason to spend more than 30-60mins in the gym each workout.