FACT #1 - The bigger the muscle, the more calories you will burn working it. And bigger muscles burn more calories at rest.
FACT #2 - Resistance training (weights or body weight) builds muscle fibers, Cardiovascular training increases blood flow into the trained muscles (oxygen supply) and can build one muscle: the heart.
FACT #3 - You cannot spot reduce, so select exercises based on their overall effectiveness for best results.
FACT #4 - When resistance training, muscle repairs and grows when you rest, you need 24 hours off after working a muscle group.
For the next few weeks, the focus is on working the big muscles groups - the primary muscles of the Legs, Back, Chest. The Arm and Shoulder muscles will get worked along with these larger muscle groups, but we don't need to emphasize them at this time.
Resistance and Cardio training are done on alternating days. Our goal is to get in 2 or 3 resistance training sessions per week, and cardio sessions on the in between days. You need both: doing cardio for your legs does not build muscle in your legs. Depending on your fitness level, the cardio days should include 30-60 minutes. Yes, more cardio is better!
The new Jump Start Program includes circuits of Leg, Back and Chest exercises and lots of lunges. (If you can't do lunges, substitute leg press or squats). A quick alternative is the Hurry Up Program, which focuses on total body exercises, such as the chest press/lunge or lat pull own/reverse lunge. Both are done circuit style with no rest in between exercises.
If you haven't been to the gym for a while, see a fitness professional or doctor before beginning a new exercise program, and be careful not to overdo the intensity in circuit training.