How to Quit Smoking and Get a Solid Body?

I am 23 and used to workout, but now I have become irregular because of my night shift job in a call center and also I am smoking a lot these days but want to quit smoking and make a solid body. If not like a bodybuilder but you know what kind of body people of my age like the most and I am in no haste and searching for a real good advice on how to start doing my exercises? Please solve my problems.

Let us deal with each problem one at a time. Just like in a fight, it is easier to take out your opponents one by one instead of trying to overcome them all in a single effort which leads to failure. So what would you do in a fight? Take on the easier opponents first and the toughest ones later. Right, so let us do the same here.

Problem No. 1: Getting a Solid Body

This is more of an aim than a problem. By solid, I guess you mean more muscle and not just size. That would mean doing at least three different exercises for a muscle of at least three sets each. When you work a muscle, combine it with the muscle of the opposite compartment for good muscle separation. This is Arnold’s advice from his encyclopedia, for example, when you do three exercises of three sets each for you biceps, work three for your triceps too. If you do chest, then combine it with wings/lats/back and so on. This is not followed by many and once you start out on this, the results will be awesome.

Problem No. 2: Quit Smoking Cigarettes

The most severe of all is your smoking cigarettes. Don’t fret yourself. Don’t take it too easy either. First try reducing the number of cigarettes you have in a day. If it is a packet, make it a half. Keep yourself occupied. Most smokers who have quit will tell you that this is the first step to success. They also say that the more you are occupied, the less you think of smoking. As you know the idle mind is the devil’s workshop. So be active. If not complete acquittal, you are at least improving your health by smoking less. Then reduce by two cigarettes the next month. For example, if you currently smoke 12 per day, then after starting the quitting program, smoke six cigarettes everyday in April, Smoke four cigarettes per day in May, smoke two cigarettes per day in June. You got the hint. Try it. Do you know I was a smoker for last 14 years and quit my cigarettes in one go which is very difficult but not impossible. If you can do that, that will be a great effort but you will love it. So you have two ways to quit now, immediately or slowly over a few months.