In order for you to get into the best possible shape, you must utilize a properly balanced and intelligent exercise program that is based around four components, that will ensure you work your entire body thoroughly, thus giving you the best gains possible.

The first component is cardiovascular exercises, which are activities like running and cycling, causing an increased heart rate. You will slowly build up your endurance and your energy and fitness levels will increase greatly. Once your body becomes accustomed to the level of cardio you are doing, increase the level you are on and work your way up the ladder. And just to be on the safe side, you should always check with your doctor before starting any kind of exercise program. Cardiovascular exercise will relieve tension and lift your spirits!

The second component is weight training. Men have an unfair advantage over women as they will build muscle much easier and faster than women; this also depends on their testosterone level. Many women fall to prey to the fallacy that weight training builds large muscles, so they stay away; you shouldn't! Women cannot build muscle the way men can - simply because our hormone levels aren't the same as theirs. It's important to do weight training, if you have strong and toned muscles it takes some of the strain off your joints which in return help to prevent or improve conditions like arthritis. There is nothing better than being in shape, but why not just be fit, but also super strong too!

The third component is flexibility. And you should definately incorporate a flexibility program into your traiing. It's a good warm-up and can also be done at the end of your training session to cool down. Doing proper stretching will increase the range of motion in your muscles and joints, help prevent injuries and fatigue during the days following your workout. Stretches are gentle movements; you shouldn't experience any pain, only slight discomfort due to tight muscles.

The fourth component is nutrition - it goes hand in hand with exercise and the goals you have will determine the type of diet you'll have to follow. Fewer calories for someone who wants to lose weight and high protein diet if you wish to gain muscle mass. A balanced, intelligent and healthy nutrition plan will ensure that your body and muscles heal quickly after the intense exercise program that you will have put your body through.

You have to combine all the components and stick to it for a period of time, monitor your progress, you'll be surprised how quickly your body can change and take shape!