Many of us have tried a multitude of diets and have failed miserably. I can tell you from my experience, there has been one common reason for my lack of results. I leave out the major portion of every diet; it is called exercise. Pick up any diet plan, diet pill, or listen to an advertisement and you will notice, all of them will state somewhere that for best results a program with exercise is recommended. So sitting around drinking diet shakes, eating for points, and popping pills to increase your metabolism is like trying to get somewhere by sitting in your car. For the best results, you may want to consider starting the car too.

I have noticed that everyone has different opinions regarding the "best" exercises for certain muscle groups. This is because there is not only a variety of muscles, but also a choice of machines, weights, forms and "new technologies" emerging on a constant basis. This abundance of choices creates confusion, anxiety, and murders our motivation to even try to live a healthier lifestyle.

So lets get back to the basics and keep the plan simple. The suggestions are solely based on my personal experiences and the activities that have provided me with what I consider optimal results.

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This workout could take as little as forty-five minutes or exceed an hour. If you wish to achieve results, you will need to be exercising three to five days per week and eating sensibly.

1. Warm up for ten to twenty minutes, before any weight training.
2. Learn the proper form of two exercises per muscle group. This keeps the program easy to remember and creates a basic structure you can build upon.
3. Monitor your progress. You can customize a template to fit your specific needs. Click here for Weight Training Progress Form
4. Perform between two and five sets per exercise. A "standard set" is most commonly defined as a weight that can be comfortably lifted ten times.
5. Lift for twenty to forty minutes. This does not include the time you will waste socializing in the gym.
6. Cool down with another ten to fifteen minutes by walking, cycling, swimming, or climbing stairs.
7. Stretch the exercised muscles, after the workout to avoid cramps.

Hints and Suggestions:

1. Start your program lightly. Many people try to start where thier last attempt ended and that may create pain, stiffness, or serious injury. Trust me, it is extremely discouraging to wake up with cramps in places you can't even reach and chances are you will give up. You want to give your body time to adjust to the new strains and conditioning. Give yourself a week or two using lighter weights to find a comfortable level of activity.
2. Use the sauna. The sauna is a great way to melt off those extra pounds.
3. Consult the professionals at the facility. Personal trainers are there to show you the proper way to use the machines and give you general advice. If you need a little motivational boost and have the extra money, hire a trainer for a few sessions. I have found it extremely beneficial.
4. Maintain good eating habits.
5. Add variety to your workouts by using different machines or the level of intensity. This is how you will maintain your interest.