Physical activity can be divided into the following major types:

1 – Moderate exercising 20 to 30 minutes a day, 5 days a week without the help of exercising machines or weights; the purpose of these exercises includes maintaining your health and keeps you from gaining weight.

2- Exercises that include using weights and have the purpose to change your body and muscles harmonically.

You need to ask yourself “What is the purpose of my weight training?” because the weights which are used for the bodybuilding exercises differ from one purpose to another. For example someone who wants to increase his muscle mass needs big weights but if you only want to define your muscles you should use small weights and spend more time exercising. The method used to define the muscles is also best for people who want to increase their strength but don't want to become very large or to obtain big muscles.

For a warm up you should probably chose lighter weights and do about 15 repetitions then increase the weight with 6 pounds and after you finish with those it's time to get to the big weights. When you have to work with big weights don't chose the biggest you can find but try them all and see which is the most comfortable for you; to test how comfortable a certain weight is, exercise a bit with it and if you don't feel very overworked after you finish it's probably best to use that weight. When it's time to work out with a heavier weight? If you don't feel at all tired after you perform an exercise it's time to change your weight because your muscles are stronger and they can manage to make exercises with heavier weights. If you use the same weight forever you won't get stronger and your exercises will be useless.

After you found out how much weight you should use it's time to see how many repetitions you must perform. According to the specialists you should repeat approximately 10 times for muscular strength and 13 times for endurance. When you work out on muscle groups remember to use all the muscles at the same time if that is possible instead of isolating each muscle and you will get better results. Check the mirror from time to time; it will help you see what areas you missed in your workout.

Some of the good things you will notice when you start working out are:

-faster metabolic rate (this means you will burn fats while you sleep);

-more energy

-your bones will get stronger,

-no more back pains but only if you perform your exercises correctly

-your body gets stronger

People with heart diseases or arthritis must avoid using weight training in their workout program. Every day many people decide to lose some weight or to change the way they look in order to feel more comfortable and more satisfied with their looks. If an active program crested with aerobic, yoga, swimming or other sports makes you lose weight and feel better it is not enough for building muscular mass. If you want to change the way you look considerably you have to hook up some weights and start working at the gym. Gym weights and exercising on weight machines are necessary in order to build up that body you've always dreamed of. Force training is very important in a good fitness program. You want to know its advantages again? Force training increases body mass and your bones' resistance, diminishing the risk of injuries and improving life's quality.

Burning fats fanatics can practice force training and weight machine training every day. This is certainly a sure way to keep yourself fit and strong for the rest of your life but don't be too extreme. If you are one of those people who misjudge force training allow me to tell you are wrong thinking this way. “I don't want a big body. My purpose is to lose some weight and get into the old clothes again!” this phrase sounds very familiar.

Almost 30% of people working at the gym say this and another 40% think it but they don't say it loud. Did you know that fat takes 5 times more space than muscles? Force training will help you change the way you look. That is one thing I am sure of and one thing you will be proud of. Don't think you will lose a lot of time working out. You can practice when you have time and for as long as you want: 3- 4 days a week or whenever you can include training in your busy program.Gym can be a place where you go and relax for a bit, some people find it very pleasant to make their exercise program after a busy day at work. If you feel a little suspicious about doing some workout try to go to the gym for a month and give it a try whenever you can. You will see that after a while you will feel excellent and decide to go there more often. Gym should not scare you. It can be a place where you meet new people, have fun and lose weight or increase your strength. If you combine gym with a healthy diet you will manage to have that healthy lifestyle everyone wants.