Strength Training: Anaerobic
The easiest and most effective way to add small amounts of muscle to your body is resistance training. Resistance training is considered an anaerobic activity (without oxygen) and thus can only be sustained for a short period of time. In other words, strength training is brief but intense. To get the best results, each muscle group should be trained to failure once per week.
Do 2 different exercises for each muscle group, i.e. Chest Press, Chest Fly for 2-3 sets of 10-15 reps. Allowing the muscle to fully recover yields maximum results. Since the body has seven major muscle groups & there are seven days in a week, I have assigned one muscle group for each day as follows: Starting with Monday as day 1 the Body part Of the Day (B.O.D.) as Chest.
1.0 Chest (Monday B.O.D.)
2.0 Shoulders (Tuesday B.O.D.)
3.0 Triceps (Wednesday B.O.D)
4.0 Back (Thursday B.O.D.)
5.0 Biceps (Friday B.O.D.)
6.0 Legs (Saturday B.O.D.)
7.0 Core/Abs (Sunday B.O.D.)
I recommend training in this order starting with Monday for 1.0 Chest (B.O.D) exercises, 2.0 Shoulders (B.O.D) exercises and so on. Each day has a designated body part so there is no confusion on what to train next. If you miss a day simply forward the missed muscle group to the next day. I have categories all exercises on the Core Energy Fitness site to follow this format. When Monday rolls around you know that’s always: 1.0 Chest day.
Go to the Core Energy Fitness site, pick the tool(s) you're planning to use, then pick 2 different exercises in that category. Perform 2-3 sets of 10-15 reps to failure. Total time should be 10 minutes start to finish. You won't even sweat that much so you can train with regular clothes. No excuses!