For your Glutes (i.e., butt), there are also many muscle toning exercises from which to choose. Add free weights and you can bet that your backside will be burning from progress you will be making. First off, a simple, non-equipped squat is one of best and most effective exercises for backside area. Depending on your strength, add 10-20 pound dumbbells and eventually your favorite pants will have a whole new fit. As a side note, one of my favorite behind builders is dead lift with dumbbells. While this move is more for your hamstrings, it definitely adds definition to your behind.

For some, this run of mill free stuff just doesn’t ‘do it’. If you are one of those who must invest money on contraptions to promote motivation, then let it be. Anything that motivates an individual to maintain a healthy lifestyle cannot be all bad. But, if you can get past notion that more money means more results, a pair of good running shoes, a small set of free weights and a floor mat will provide a well-rounded fitness routine that has proven effective time and again.

By doing this, your body will think that you're living in a time of food aplenty, and holding fat will do nothing but hold you back. If you want to gain weight without putting on pounds of fat in process, simply eat this way and stay away from processed foods and sweets. Chocolate tastes great, but unfortunately it isn't part of human bodies evolution, and therefore useless if not harmful in building a healthy lean physique.

3. Program design

Now that you're eating right and sleeping right, third and final step is to get a program that is not only suited to you and your energy levels, but also in accordance with what your goals are.

So many people who frequent gyms and training halls these days are over trained for what they are physically capable of. To put it simply, you cant sit behind a desk all day every day for 10 years, wake up one day and start working out and running for extended periods of time and expect your body to sustain it.

I’m not saying that you should be shy of hard training by any means -- you cant get anywhere without hard training -- but don’t ever OVER train. If you’re waking up in morning and you can barely move out of bed then you’re not recovering from previous days training.

Weight programs with intention of hypertrophy should last from 45 to 60 minutes max. If that’s not long enough then you’re either socializing too much or doing too many exercises. Be specifically scientific about way you build your programs, from second you finish stretching, clock should start ticking. You need designated rest intervals between sets depending on what stage you’re training at -- be it technique, cellular or neural.

Ask questions to whoever builds your programs, and if they can’t give an informed answer on rest, duration and time under tension, find someone who can and get them to build a program for you. You’re playing around with your body and only person who has to put up with it is you!

If running, cycling, skating, swimming or playing teams sports ensure that you stretch thoroughly before and after you train, then it will help you to be able to get up and do it again tomorrow. All these things should be down in your program, so that nothing is left out or forgotten.

By sleeping right, eating right and approaching your training with right mindset, you will be able to function in your everyday life while building your body and not feeling that its too muchwork for you.

In today’s society of business, money and power, science and thorough work prevail, even though our bodies are expected to function in a slap and dash way. Approach your training in a scientific way and it too will run like business you own or work for, and it will look after for many years to come.