GET THE MOST OUT OF YOUR WORKOUT
Make sure to check with your doctor before any exercise program if you have any health concerns.
Supplement your exercise program with a low-fat diet and by drinking lots of water.
Don't stop your aerobic workout program - weight and strength training complements this program but does not replace it.
Ask a personal trainer if you are doing exercises correctly so that you will not have any injuries.
Train regularly - at least twice a week and make sure you take one day to rest the muscle group you worked on the day before.
Warm up first - spend 5 to 10 minutes stretching your torso, thighs, calves, chest, shoulders and back. You should always stretch to point you feel tension, then hold for 10 to 15 seconds. Never bounce. After each workout, you should repeat stretches as a cool-down exercise to avoid soreness.
Try not to use weights the first week - instead use your own body for weight resistance and focus on getting the proper form.
Be aware of your body - if your body is telling you that you need to rest a day before the next program, do it.
Do 2 sets of 8 to 12 repetitions for each exercise and give yourself a 60 to 90 second rest between sets. Also, push your muscles to the point of a maximum lift.