June 19th, 2009 | 
Author: A basic strength training program should consist of a decent mix of compound and isolation exercises. Compound exercises engage more than one muscle group. Examples of these exercises include bench presses, shoulder presses, and squats. Isolation exercises target one body part and include bicep curls, leg raises, shoulder raises, etc.
In terms of the actual gym time you need, you want to limit the time you spend lifting weights to 3 or 4 days a week and you only want to spend 45 minutes to and hour per session. Now, some may think that this is too little. However, muscles grow when the body is at rest. So, overdoing it in the gym will actually inhibit progress and not improve it.
Cardio exercise involves any activity that involves movement. Cycling, jogging, playing tennis, etc are all examples of cardio exercises. You can perform cardio work at light, medium, or high intensity. It is best to stay within the intensity level that is most comfortable to you. Do not be in a rush to overwork yourself. As you conditioning improves, you can step it up a notch. Simply be patient and you will be able to take on tougher cardio programs.
However, no matter what level of cardio you engage in, always do it for a minimum of 20 minutes. Anything less will not have much of an effect on burning stored fat. Also, you can perform cardio 5 – 7 days a week depending on your conditioning and the type of workout you do. The lighter the intensity or the higher your conditioning is, the more time you can invest in cardio work. And, of course, this will yield a lot of burned calories. That means you will lose weight!
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