Weight training is used primarily for strengthening muscles and adding muscle mass.

Weight loss is more easily attainable through aerobic exercise -- running, treadmill, biking, stairmaster.

However, if weight loss is your goal, add this program to your aerobic schedule, and you will shed fat faster, while toning and shaping your muscles.

I devised this program in 1996, in hopes of adding shape and symmetry to my physique. At the time, my body was big, but blocky (like a football player). Although I didn't achieve the "anatomy chart" look I was after, I trimmed 10 lbs. in less than two months. That may not sound like much, but I didn't diet, and did NO aerobic exercise. Zero. Add those two components, and who knows how much fat you can shed in six weeks.

THE PROGRAM

Monday -- Chest, Back, Shoulders, Abs

Tuesday -- Legs, Calves, Biceps, Triceps

Wednesday -- Off

Thursday -- Chest, Back, Shoulders, Abs

Friday -- Legs, Calves, Biceps, Triceps

Saturday -- Off

Sunday -- Off

Monday, Thursday

Incline Barbell Press -- 3 sets of 10 reps

Barbell Bench Press -- 3 sets of 10 reps

Bent Barbell Rows -- 5 sets of 10 reps

Military Press -- 3 sets of 10 reps

Side Lateral Raise -- 3 sets of 10 reps

Crunches -- 4 sets of 20 reps

Tuesday, Friday

Leg Extensions -- 3 sets of 12 reps

Dumbbell Lunges -- 3 sets of 10 reps

Barbell Curls -- 5 sets of 10 reps

Lying Triceps Extensions -- 5 sets of 10 reps

Standing Calf Raises -- 4 sets of 12 reps

The exercises listed are only guidelines. You can substitute other exercises based on your preference or availability of equipment. The general idea is to train each major muscle group twice per week, with 4-6 intense sets each time.

Limit rest time between sets to no more than 30 seconds. You may have to use lighter weights than you normally use to reach the desired repetition range. Short rest times are key. This keeps your body working, and the workout more aerobic. It will also save you time, keeping the workout short and more intense.

SAFETY PRECAUTIONS

Make sure to stretch your muscles, and perform a very light set of 20 repetitions for each muscle group before you train it. You will avoid serious injury, and your muscles will respond to the exercises more if they are warmed up.

Before starting this, or any type of exercise program, consult with a physician. You may have to take other precautions while working out.

SECRET TO SUCCESS

The most important factor for getting results is consistency. Your body has to be challenged regularly for it to progress. If you miss a workout, you're not just halting progress, you're actually taking a step backward, negating the hard work you put in to the previous workout.

You should only skip training a muscle group if it is still sore from the previous workout. For example, if your legs are still sore on Friday, from Tuesday's workout, don't train them. You can still train biceps, triceps, and calves that day.

If you work out consistently, your body will have no choice but to respond with results.