When you set up an exercise program it is important to add activity that will build muscle as well as burn fat. Most people think of walking or running when they think of exercising but weight training should be included as well to build muscle. The extra muscle will help you burn fat faster and it will protect you from injury when performing your other activities. Believe it or not, you will burn the same amount of calories as doing an hour on the Stairmaster through an intense nautilus circuit, plus you get the added benefits of toning and shaping a variety of muscles.

The way to get the biggest benefit from strength training is to perform your exercises in mini super sets. Choose two or three different lifts and perform them in succession without resting in between. Going right from a set of squats to curls without resting will add an aerobic effect to your workout. It is best to pair activities that work different parts of the body together to limit the strain on any particular muscle group. It is also essential that you are challenging your body by lifting enough weight. The best recommendation is to lift 60-80% of your one rep maximum for any given exercise, 10 to 12 times.

When you begin lifting weights as part of your exercise program begin with a variety of exercises that work the entire body. Try to lift three days a week with at least one day off in between sessions. As you become more experienced and your body becomes accustomed to certain exercises it will be time to switch things up. Advanced training requires you to highlight certain body parts in each session. For example, two days a week you may work legs and abs and two days a week you will concentrate on arms and shoulders.

Proper nutrition is an important part of strength training. Your body needs the proper amount of protein and carbohydrates to fuel your workout and encourage muscle growth. There are a number of supplements that are on the market which will help you make sure that you are getting the muscle building nutrients that you need. If you don't want to try those, a low fat milk shake after your workout will work almost as well.