1. If you're just starting out, you can get noticeable results without spending big money on fitness equipment. Harness your own body weight to provide the needed resistance. The classic exercises, push-ups, wall squats and crunches, are still among the best.

2. Find an exercise routine that suits your fitness goals and provides you with clear instructions and/or illustrations. By using proper exercise form, you'll avoid injury and target the right muscle groups with each movement. Bad exercise form with weights can strain your lower back rather than hitting the muscle group you're trying to build.

3. Generally, good form means exhaling when you push against resistance and inhaling as you return to the starting position. When standing, keep your knees slightly bent, your back straight, and your posture upright.

4. Slow repetitions and heavier weights build muscle bulk, while rapid movements and lower resistance tone and shape your muscles. Avoid jerky, unsteady movements, which can be hard on your joints. If you find yourself needing to shift your body weight to complete a repetition, then you should lower the weight to maintain proper form.

5. Record your results to track your progress. A simple notebook is all you need.

6. Remember to drink fluids to keep hydrated while training. Dehydration causes fatigue and can be hazardous in hot summer weather.

7. Stretch to warm-up and increase blood flow to your limbs before starting your workout. While your muscles are still warm, after your workout, stretch to reduce day-after muscle soreness and stiffness.

8. Consuming a protein shake after your workout, with about 20 grams of quickly-digestible whey protein power, helps your muscles recover and grow.

9. Get enough sleep. During sleep, your muscles heal and get stronger.

10. Don't go it alone. Partner with others who have the same health and fitness goals. Then, you can support each other and overcome the motivation lulls, stress and distractions. You can get more fitness and nutrition information by visiting http://exchanged-links.blogspot.com