When starting any exercise routine it is always best to start off slower and build up to doing more and more often. Before starting any exercise routine it would probably be wise to consult your local medical expert to find out the best way for you as an individual. Since each of us is different in many ways, the speed of results will depend on where your starting point is. If you have not done any exercise for many years then you will find it much harder to make the start and then keep it going. Also, if you have excess body fat before you start then the results will seem to take much longer. Weight training such as using dumbbells can be used effectively for many exercises to help develop upper arms, (biceps and tricepts.), chest (pectorals), back, thighs (squatting), abdomen (six pack), and even your calf muscles. Most of the exercises involved to develope muscles need you to stretch in a certain way and build up a resistance by ripping and repairing the muscle group that you are working. This is not done by doing the same exercises every day and punishing your body into submission, choose one set of muscles such as chest, back aand bicepts for one workout then choose legs bottom and tricepts for the next with at least one day rest between. There is no need to run out and buy a pair of 100 pound dumbbells to start with, even if you think your body is strong at the starting pit it is not used to heavy punishment so why not get it used to going through the different starches using a couple of tins of baked beans. Many Gym's offer a free trial or reduced rate for first time visitors and you can get a consultation from a staff member or even ask some of the others who are using the facilities. If you let them know you are not interested in any cardio vascular workouts (running and rowing machines that make you out of breadth). you only want to see how you can do some light weight training to start with. You can try to visit early on a week day if you are shy about going in at a busy time. Then you can try exercises such as bar fly and bench press and take away the information and try it at home for a few weeks with the beans. Once your body no longer hurts after going through the stretching with the tins you are ready to eat the beans and get something with a bit more weight to lift. If you do too much to soon you will lose interest very quickly but if you manage to continue your routine for 30 days or more you will start to see and feel the difference and this will encourage you to continue. Your diet is also a contributing factor and reducing your intake of fatty foods and candy and replacing them with high carbohydrates such as chicken breast and pasta will assist your desires to be leaner and sculpted. http://www.quickcure.info/