lift some weights\nthey are like a dollar at wal mart\nlift four days a week\nabout 200 on each  arm\nget like 5 pounders at first since you are a beginner\ni am a physical therapist\ni know what i am doing \ntrust me\nso hopefully it will work out for you\nyou shoud see results in about a month if you are consistent with your weight lifting\nbut go easy on yourself \ndont force yourself to lift heavy weights\nok i hope it works out for you