OP: Welcome to the Nation.
Click on the ‘Beginner’ banner at the top of the screen. It’ll take you to the beginner forum.
Click on any of the first four threads. One should be ‘Are you A Beginner II’ by Vroom, another should be stuff for newbies by TC, etc. Read them. Read the first few pages AT LEAST. These contain a bunch of information and links to articles you should read because they’ll answer most of your beginner questions.
ONCE YOU HAVE DONE THAT (and I really mean that, because, while there are many people who are more than willing to share their experience, strength and hope on these threads, these same people get incredibly irritated at fielding questions that could have been more simply answered by having the OP invest some energy and READ THE DAMN STICKIES first), come back here and post your questions, illuminated by what you’ve just read.
And to answer your question, Squats and Milk.