Hi Dave, you should definitely try following a similar plan as one of the workout routines I’ve developed in the workouts and training section of this site. You’ll notice that there is generally a rest or cardio day between weight training days to allow your muscles to recover which is the best strategy.

Currently, my workout plan consists of 4 workout days a week, Monday-Thursday I do the same basic thing everyday except I do diffrent excersices in order to confuse the muscle memory, I do benchpress/pec flys followed by curls, then I do squats/lunges, on Mondays and Wednesdays I will proceed to do lower back exersizes and on tuesday and Thursdays I will do calves. Then I will do tricepts followed by shoulders, I end my workout with core exersizes.
Sooo…. I’m doing a full body workout everyday, is this better than isolating one muscle each day? If it’s not than give me some suggestions… Thanks!

Hi Abdulaziz, yes you should be adding variety each time. Try and increase intensity in speed or inclination each time, variety is key for results.

hey sam, i want to ask you about question number 5, i am doing 30 minutes 4-5 times a week of cardio either the steps machine or treadmill , im not sure if my intensity is high enough to do only 30 mins, im walking on the treadmill at speed 6km/hour and on the steps i use level 8, is that good enough or i need to increase my time or speed? i lost alot of weight doing this i lost around 20kgs in 3 months but just want to ask u if i need to increse my intensity.
thaanks for this great article

Hi Ramon, make sure to write your workouts in the week ahead and visualize yourself getting the body you’ve always wanted. You can even post a photo of a celebrity you would like the physique of on your computer or fridge to keep you on track. Also check out my article – weight loss motivation

How would one keep them selves motivated through all this? I tend to start working out and then stop after a week or so?