exercise for beginer

It depends on your goals. Do you want to become leaner, bulkier/muscles, general health, or build your body to aid in a sport?
It then depends on the time available, your dietary requirements, whether you want to workout at home or in gyms, any health issues you may have.

If you want to build muscle, 5 hours a day at the gym is overdoing it.
When exercising, you want to do the exercises properly and in the correct form - not doing so means you won't see the benefits and it can hurt you in the long run.
Exercise without proper dieting or eating properly (it's not about eating less) is ineffective.

There are many diets and exercise philosophies out there, and it can get confusing if you don't know what you want.
As with anything related to health, you might want to check with your doctor for any medical advice before proceeding with anything.

OK, bluntly put.

You might want to focus on intermittent fasting with a balance of the macronutrients (proteins, fats, carbs) with a focus on less carbs. At present, a calorie deficit strategy seems to work well i.e. consume less calories than you would use (there are also food that consume more calories after eating them). You have to also be sure you have the right micronutrients as well (vitamins, minerals, etc.)

Weight training is a must, and cardio is not necessary. You want to focus on high rep ranges (e.g. 8-15) with lighter weights than your maximum. The main muscle groups you want to focus on are chest, back, arms, shoulders, legs, and only a bit of abs (contrary to popular belief ab workouts don't really help that much with slimmer waistlines). You should never skip leg day considering that's where most of the fat will be.

Your diet is more important than the training by the way. You might want to check with a doctor for dietary and health implications. For a professional program, I have a few recommendations if interested.

OK, bluntly put.

You might want to focus on intermittent fasting with a balance of the macronutrients (proteins, fats, carbs) with a focus on less carbs. At present, a calorie deficit strategy seems to work well i.e. consume less calories than you would use (there are also food that consume more calories after eating them). You have to also be sure you have the right micronutrients as well (vitamins, minerals, etc.)

Weight training is a must, and cardio is not necessary. You want to focus on high rep ranges (e.g. 8-15) with lighter weights than your maximum. The main muscle groups you want to focus on are chest, back, arms, shoulders, legs, and only a bit of abs (contrary to popular belief ab workouts don't really help that much with slimmer waistlines). You should never skip leg day considering that's where most of the fat will be.

Your diet is more important than the training by the way. You might want to check with a doctor for dietary and health implications. For a professional program, I have a few recommendations if interested.

Wait what. Why should they focus on high rep ranges and why should they not skip leg day because that's where most of the fat will be?

Not sure why this got upvotes. Why intermittent fasting? Why the whole thing about leg fat? Why only high reps? “At present” a calorie deficit works well?

I'm parroting what fitness authors and experts have said. I've never claimed to be a fitness or medical expert myself, just pointing out things that have worked for me.

Should you want the sources to verify, I can offer them.

I'm parroting what fitness authors and experts have said. I've never claimed to be a fitness or medical expert myself, just pointing out things that have worked for me.

Should you want the sources to verify, I can offer them.

i have never exercised before
how to exercise?

i have never exercised before
how to exercise?