You can have the body you want. Free your mind of any doubt and begin thinking in a way that serves you. Ask yourself if you are willing to do whatever it takes to sculpt a leaner, stronger body? If the answer is yes, it’s time to make your goals a reality. When starting a weight-training program there are a number of factors to consider. The right attitude, exercises, nutrition and frequency should be your focus.

To maximize results, start by visualizing what you want your body to look like. Through the use of mental imagery, you can achieve a greater level of motivation, concentration and focus that will push you to new heights of achievement. Find a motivational quote or picture to carry in your purse or wallet, to place on your work desk, or to post on your mirror or fridge. Constant reminders will keep you on track. In time, the vision in your mind will appear in the mirror.

Start your morning right by using your time more effectively. Manage your day so that your workout takes precedence. Schedule your workouts so that you can weight train first thing in the morning. Mornings are best for two reasons. First, weight training at the beginning of the day makes your mind, health and fitness a priority. Second, exercising upon waking induces an increased metabolic effect. Simply put, your metabolism operates faster to help you deal with fat and calories more efficiently for up to eight hours.

Health Clubbing

The environment where you weight train is of utmost importance. Make sure the locations you’re evaluating meet all of your needs. Do they have free weights and/or machines? Is the facility and equipment well maintained? What kind of cardio equipment do they have? Are there qualified instructors on staff ready to assist you? Do you prefer a co-ed facility or not? Are the membership rates reasonable for what they include? Are there incentives to sign up friends, family members or co-workers? Someone you sign up may end up becoming your training partner.

Adding Fuel

Consider what to eat before you weight train. Your pre-workout meal should consist of high quality protein, carbohydrates and essential fats. Complete your meal two hours prior to weight training. If you are under time constraints, try a shake one hour before exercise.

During your weight-training session, sip on water. You should drink about one litre (four cups) during a session. I strongly recommend consuming a shake after weight training that is composed of high quality protein such as whey, low-glycemic berries (such as blueberries and strawberries) and a blend of essential fatty acids. Aim for five to six small meals per day containing all three macronutrients–protein, carbs and fat.

Warming Up

The warm up is an essential part of your personal exercise program. Increasing your body temperature, heart rate and other metabolic processes improves the speed of your nerve impulses. Start your warm up with an activity you enjoy such as the rowing machine, elliptical, recumbent and upright bikes, treadmill, cross-trainer, stair-climber or skipping rope. Be sure to alternate your warm-up activities for interest and progression.

Your warm up should last 15 to 20 minutes. Keep the intensity light to medium to conserve energy for your weight training. Judge your intensity by whether you are breaking a sweat. If you are not lightly perspiring, slightly increase your intensity. Once you have broken a sweat, continue for another five minutes and then start your weight-training session.

Working Out

Maximize your efforts. To start, you should be active two to three times per week. Anything less will leave you looking and feeling unproductive. Divide your muscles into two groups. For example, train the upper body on Day One and the lower body on Day Two. The specific muscles trained on Day One would include back, chest, shoulders, biceps, triceps and abdominals. Day Two would be composed of quadriceps, hamstrings, calves, gluteuls and abdominals. In my opinion, abdominals should be trained more than once a week.