If you are entering the fitness world and still don’t understand how to put together a routine, types of exercises, or simply don’t know how to train to achieve your goal; this article is for you.

For starters, you should know that any exercise that involves strength will help you build muscle. So do a lot of reps with lighter weights.

If your goal is to increase body mass, you have to focus on a routine that involves lifting a lot of weight and doing “super series”, meaning, doing the exercises with a weight that you would struggle to do 12 repetitions. When you notice that you can easily do it and that it is not difficult for you to get to the last rep, it is time to increase the weight.

Doing routines with superseries makes our heart to raise. Anaerobic exercise such as weights can be somewhat more aerobic with the sole purpose of consuming more calories and ultimately helping oxidate more fat in each session.

On the other hand, if you are a person looking to lose weight and define your body without increasing muscle mass, you should focus on repetitions rather than weight. Ideally, do between 20 or 25 reps.

To get tone, an anaerobic activity must be combined with cardiovascular exercise between 30 and 40 minutes daily. You can choose intervals at high intensity for 10 minutes, ideal for people with limited time to train. That way, you will oxidate more fat as energy while doing dome dumbbells.

All this combine with a good healthy diet high in protein, good fats, high-quality carbohydrates, vegetables, and fruits will make your body mold itself the way you expect.

Don’t forget the most important factor is the consistency with which you do things.