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Step 1
Devise your weight-training goals. Decide how much weight do you want to lose, if you are training primarily to increase muscle strength or endurance and what areas of the body need the most work. Knowing the answers to such questions will enable you to better cater your workout regiment.
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Step 2
Eat five to six small meals a day to increase your metabolism. Unless you want to add more fat, you need to eat the right kinds of calories in their proper ratios. Generally speaking this means 20 to 50 percent protein, 30 to 60 percent carbohydrates and 20 to 30 percent fats. Seek out a nutritionist to accurately cater your nutritional goals.
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Step 3
Review proper exercise techniques before beginning your program. Lifting and cardio training puts tremendous stress on your muscles and joints. Mastering correct form will help you avoid injury and make faster gains. Whenever possible, seek the advice of a certified athletic trainer in your area.
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Step 4
Devise a quality resistance and cardio program. Your weight-training workout should hit all of the main body areas (stomach, chest, back, legs, arms, shoulders) three to five days a week at one hour increments. Additionally, your cardio training should take place 2 to 3 times a week for 20 to 30 minutes. Health clubs usually have personalized trainers ready to assist you. See if they can help you build a workout that targets your goals. If you are solo, see the links below for sample routines.
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Step 5
Get some rest. Most trainers recommend 24 to 48 hours of rest between workouts. Weight-training causes micro tears in the muscle fibers. Sufficient rest and quality nutrition enable the muscles to repair and become stronger while preventing over-training.
