Here’s the good news 
is,
If you are a regular gym go’er you might very well be spending too much time in the gym – don’t make that mistake, unless of course you enjoy the social side of it all and I admit those classes can be great fun. Remember it isn’t about being a ‘gym rat’ – it’s about noticeable ‘results’ and that’s a different game altogether.
If you have been removed from exercise for a while, or you have been battling away with little to show for it – it is vital to introduce yourself to a good routine that doesn’t exhaust you as it rebuilds your cardiovascular fitness and strengthens, even rebuilds, your overall body composition.
Resistance training (a posh name for weight training) is needed if you are going to give yourself an opportunity to change your body ‘shape’ – so cardio workouts alone are not enough. Imagine this, lets say for example you are ‘pear shape’ of a certain size – cardio workouts alone will help your internal cardiovascular fitness levels but the best result coming your way in terms of changing your visible body shape – is being ‘pear shape’ of a smaller size, and that for many people can be a disappointing result.
So concentrate on the following,
Cardio workouts must to be amalgamated with weight or body weight training – 3 sessions a week of no more than 30 minutes per session for cardio workouts and 3 sessions a week or no more than 45 minutes per session for weight/body weight training.
Here’s the bad news,
Throughout your workouts you must concentrate on reaching an intensity level at certain times within your sessions of at least 75% of your maximum output potential – so those of you out there who ride the bike while reading a book or a newspaper generating a 45% to 50% maximum output, really are wasting time.
In addition, at this stage of your training the right diet accounts for up to 70% of your desired results – so a good gym workout is not a free ticket to a complimentary bag of donuts!
Remember to stretch before and after all your routines.