These tips accompany the 12 Week Exercise Guide and are intended to serve as helpful additions to the overall getWOW workout program. Please check with your doctor before beginning any new workout routine.

Why is weight training so important?

Whether you're a regular Joe or Jane, weight training is an integral part of leading a healthy lifestyle. Why? Because muscle burns more calories than fat does. That's right'even when your muscles aren't moving, they're helping to burn the calories you consume. So, if you have more fat than lean muscle, you're going to have a harder time burning calories when at rest. Weight training is also important because it gives your body definition and a 'toned' look. Finally, as you get older, weight training is vital for maintaining strength, endurance, and mobility. In short, building and maintaining muscle is an important part of being physically fit.

How do I get muscle?

You can strengthen your muscles and get big by working them through the getWOW! program. Each time you work your muscles to their limit, you create tiny tears in the muscle and then the muscle is forced to repair itself and get stronger. By repeating this process throughout the getWOW! program, you'll build muscle and get toned.

What can I eat to help build muscle?

In a word: protein. Protein helps your body build muscle and get strong, so make sure that before and after every workout, you consume a serving of protein. However, protein isn't a miracle food'it must be consumed along with whole grains, fruits, and vegetables as part of the getWOW program. Make sure that each of your six small meals contains a serving of protein. One of the most efficient ways of getting protein is by preparing a protein shake immediately following your getWOW weight routine.

See the nutrition guide.

How should I structure my getWOW! weight training program?

It's easy: do three sets of the exercise listed, followed by a 'WOW' set. Following this routine maximizes muscle growth and weight loss. When performing a weight routine, you must focus on form, which means slow, deliberate completion of each weight exercise (i.e., no frenetic lifting or dropping of weights'if you can't do a specific weight, drop it lower and build up to the next level slowly to avoid injury).

The Power of 4:

• Set 1
  The first set starts out prepping the muscle--do higher reps, 15 to 20 at a lower weight. If the goal is to get toned and lose weight, do more reps (20) and lower weight. If the goal is building muscle, increase resistance and do 15 reps. Rest 1 minute.
• Set 2
  For the second set, follow the same pattern: increase weight, 10 to 15 reps. Rest 1 minute.
• Set 3
  Third set, finish with lower reps and max resistance so your muscle is fatigued.
• WOW Set 4
  After third set, don't rest--jump into the fourth set and do as many reps s you can to burn out the muscle. Rest two minutes before the next exercise.
• 20 Minute Cardio
  The getWOW! cardio program is designed to maximize calorie burning for hours after the exercise. It's simple. Pick any cardio exercise you want ' run, elliptical, swim, bicycle ' and do interval training for 20 minutes with 2 minutes at medium intensity and 1 minute high intensity. Make sure not to eat anything for up to an hour after your cardio exercise. Drink only water.