Expect exercising results with consistent results

In six weeks you could lose 4 to 6 percent body fat, and over twenty inches overall, if you are dedicated to doing at least thirty minutes of cardiovascular work four to six days a week, following a weight-lifting program two or three days a week, and sticking to a strict yet sensible nutrition plan. But I want you to keep in mind that sculpting your body, gaining muscle, and losing body fat requires consistency and determination to achieve optimal results. When you expect instant results (such as after just one week of hard work), you set yourself up for disappointment and potential failure.

Set realistic goals: Follow the "S. M. A. R. T." concept and set goals that are Specific, Measurable, Achievable, Realistic and Timely. If you've been a couch potato for the last year, don't jump right into an advanced program or you'll be in over your head. If you exercise regularly, don't start with a beginner program that provides little challenge or you'll quickly become bored. Setting realistic goals will help prevent the all-too-common tendancy of starting something you either can't or don't want to finish.

Write it all down: What are your specific goals? How do you plan to achieve them? Why do you want to achieve them? Have you established a realistic time frame? Make sure you've thought through your plans and strategies, and aim to revisit your plans each day. Seeing your goals on paper will help keep you motivated and focused. In addition, keep a food and exercise log. The only person you're accountable to is yourself. If you're not seeing the results you want within a reasonable time frame, review your food and exercise log and try to determine what you might need to change. If you follow a program religiously, hitting a plateau may be a sign that you need to progress to the next level. Don't forget - to achieve amazing results you should follow a perfect combination of good nutrition, cardio & weight lifting exercises.

Measure yourself to stay motivated and keep track of your results: Before you start a weight lifting exercising program, first take tape measurements and photos of yourself. You need to have a way to measure your progress, and the numbers on a scale are often misleading when you start to incorporate resistance training into your routine. The reason for this is that muscle weighs more than fat, and once on a new program, you may weigh more but go down a clothing size. Make sure you measure biceps, forearm, shoulders, waist, hip, upper & lower thigh, and calf and that you are consistent with the sites you measure so you get a true reading each time!

If you have the ability to measure your body fat before starting a program, that is a great measurement of progress as well. Find a piece of clothing that you want to fit into again, or to pin up an inspirational photo of yourself (or a figure you emulate). Keeping written records will keep you motivated.

Avoid the overtraining syndrome
Always remember that sometimes less is more when it comes to working out. It's so inredibly important to have at least one rest day a week when your muscles and cardiovascular system have a chance to recover, repair, and rebuild. Overtraining can no only cause injuries and exhaustion, but it can also be the cause of either increased or decreased appetite, abnormal sleep patterns, and a compromised immune system. And please, relaxing activities or hobbies such as hiking, biking, or yoga do not qualify as taking time off. Your day off is meant to be exercise-free!