Physical tips - Start up

How to Begin with :-

Start with a program that works all muscle groups 1-2 non-consecutive days a week (NOTE: - Never work the same muscle two days in a row).
Warm up with 5-10 minutes of light cardio to avoid injury.
Choose one exercise for each muscle group (see below) and do 1 set of 10-16 repetitions of each exercise.
It's a good idea to start with machines (if you exercise at a gym). They're easier to use and you'll condition your muscles before moving on to free weights, which requires a bit more coordination and the use of more muscles to stabilize your body. Give yourself at least a day of rest (though you may need more after the first workout) to recover.
Each session, add either 1 repetition and/or a few pounds of weight to each exercise to progress.
You want to challenge yourself, not kill yourself. The first few weeks, focus on learning how to do each exercise rather than on how much weight you're lifting or how many exercises you're doing. You have plenty of time to build muscle!
After 6 or more weeks of consistent strength training, you can change your routine to make it more difficult (see below).
Stretch between sets and after your workout.

What Exercises Should You Do?
If you don't know much about weight training, consider hiring a personal trainer to help you set up your program. You should work all of your muscle groups each week so that you avoid muscle imbalances, which could lead to injury. Below is a list of muscle groups along with sample exercises using both machines and free weights. If you're a beginner, you only need to choose one.

Chest à bench press, chest press machine, pushups, pec deck machine.
Back à seated row machine, back extensions, lat pulldowns.
Shoulders à overhead press, lateral raise, front raise.
Biceps à bicep curls, hammer curls, concentration curls.
Triceps à tricep extensions, dips, kickbacks.
Quadriceps à Squats, lunges, leg extension and leg press machines.
Hamstrings à deadlifts, lunges, leg curl machine.
Calves à Calf raises.
Abdominals à Crunches, reverse crunches, oblique twists, pelvic tilts.

Choosing Your Sets, Reps and Weight
It is the most confusing part of strength training. How many reps and sets you do will depend on your goals.

To lose body fat, build muscle: Use enough weight that you can ONLY complete 10-12 repetitions and 1-3 sets (1 for beginners, 2-3 for intermediate and advanced exercisers). Rest about 30 seconds-1 minute between sets and at least one day between workout sessions
For muscle gain: Use enough weight that you can ONLY complete 6-8 repetitions and 3+sets, resting for 1-2 minutes between sets and 3 or more days between sessions. For beginners, give yourself several weeks of conditioning before you tackle weight training with this degree of difficulty. You may need a spotter for many exercises.
For health and muscular endurance: Use enough weight that you can ONLY complete 12-16 repetitions, 1-3 sets, resting 20-30 seconds between sets and at least one day between workout sessions.

Getting Started

If you want to lose fat or change your body, one of the most important things you can do is lift weights. Diet and cardio are equally important, but when it comes to changing how your body looks, weight training wins hands down. If you've hesitated to start a strength training program, it may motivate you to know that lifting weights can:

Help raise your metabolism. Muscle burns more calories than fat, so the more muscle you have, the more calories you'll burn all day long.
Strengthen bones, especially important for women
Make you stronger and increase muscular endurance
Help you avoid injuries
Increase your confidence and self-esteem
Improve coordination and balance

Getting started with strength training can be confusing--what exercises should you do? How many sets and reps? How much weight? The routine you choose will be based on your fitness goals as well as the equipment you have available and the time you have for workouts.

The Basics
If you're setting up your own program, you'll need to know some basic strength training principles. These principles will teach you how to make sure you're using enough weight, determine your sets and reps and insure you're always progressing in your workouts.

Overload : If you want to get stronger, you need to use more resistance than your muscles are used to. This is important because the more you do, the more your body is capable of doing, so you should increase your workload to avoid adaptation. In plain language, this means you should be lifting enough weight that you can ONLY complete the desired number of reps. You should be able to finish your last rep with difficulty but also with good form.
Progression. In order to avoid plateaus (or adaptation), you need to increase your intensity. With strength training, you can do this by increasing the amount of weight lifted, increasing the sets/reps, increasing or changing the exercises you're doing and/or change the rest intervals between sets. You can also change the order of your exercises. This means increasing your intensity every week.
Specificity. This principle states that the way your body adapts to exercise depends on the type of exercise you're doing. That means, if you want to increase your strength, your program should be designed around that goal. To gain strength and mass, you want to train with heavier weights closer to your 1 RM (1 rep max). If you want to build endurance and strength, you'll want to stick with lighter weights and a rep range of 8-12.
Rest and Recovery. Rest days are just as important as workout days. It is during these rest periods that your muscles grow and change, so make sure you're not working the same muscle groups 2 days in a row.

Before you get started on setting up your routine, keep a few key points in mind:

Always warm up before you start lifting weights. This helps get your muscles warm and prevent injury. You can warm up with light cardio or by doing a light set of each exercise before going to heavier weights.
Lift and lower your weights slowly. Don't use momentum to lift the weight. If you have to swing to get the weight up, chances are you're using too much weight.
Breathe. Don't hold your breath and make sure you're using full range of motion throughout the movement.
Stand up straight! If your mother could see you now, she'd probably slap a book on your head. Pay attention to your posture and keep everything straight. Engage your abs in every movement you're doing to keep your balance and protect your spine.