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Are you not getting the results you were hoping for while strength training at the gym? Do you find yourself getting frustrated because you're not hitting your weight loss goals?  Tempted to give in an buy steroids? It could be that you haven't been realistic with your timeline for shedding pounds. More likely, you need to make a few adjustments to your workout that combine it with other forms of exercise and ensure you are following proven resistance training techniques. You might also need to find a personal trainer.

If you are relying solely on weight training to accomplish your goals, you may be disappointed in your progress. To maximize your workout and to avoid common problems like muscle fatigue (or injury) and boredom, you need consider the four key elements to successful training and weight loss. By incorporating these techniques and setting realistic goals, you can achieve greater success at the gym.

First, you need to add an aerobic or cardiovascular component to your routine. There are a variety of aerobic exercises at a typical gym you can choose, including swimming, running, walking, and spinning (exercise bike). Or, you can take it outside to mix things up with biking, rollerblading, hiking, and running. Team sports such as basketball and soccer can give you a great cardio workout as well. Consult your personal trainer or gym staff to choose the workout that is best for you. In addition, it's a good idea to notify your doctor of your exercise routine at your annual checkup.

Cardiovascular training sheds pounds faster by increasing fat-burning enzymes and improving oxygen flow to cells. It works even better when it is combined with strength training at the gym. In conjunction, the two allow you to vary your routine and prevent injury. Cardio training helps build up endurance, which is needed for better strength training results.

In addition, people who include cardio training in their training are less likely to develop colon cancer, heart disease, and diabetes.  It strengthens lungs and the heart, increases bone density, and reduces stress. Finally, cardio exercise gives you more energy, helps you sleep better, and has been proven to provide temporary relief from depression and anxiety.

Of course, cardio alone isn't the answer. Weight training at the gym is the second piece to the workout puzzle. Strength training has a variety of great benefits for your health. It builds muscle mass which kick starts your metabolism. Researchers have concluded that adding just one pound of muscle can burn an additional 18,000 to 25,000 calories per year.  Resistance training gives your joints the muscle support necessary as we age and joints become weaker. It can also improve your strength, endurance, and power in team sports and individual competitions like swimming or running.

In addition to combining cardio with weight training, you must also add a stretching regiment to ensure maximum effectiveness and minimize injury. This means stretching before and after any workout. Devoting 15-30 seconds (sometimes longer) to the particular muscle group you are about to use is very important.

Finally, it is important to fuel your body properly before and after a workout. Discuss with your trainer or the gym staff the whether a sports drink or energy bar is right for you. Also consider fueling up before and after with the right mix of carbs and protein to keep your metabolism at peak efficiency. Again, talk to your trainer or doctor for useful tips and nutrition advice and inform your doctor about your exercise routine.

By combining cardio, resistance training, stretching and proper diet, you can maximize your workout and achieve your fitness and weight loss goals. The combination will provide far better results than solely relying on strength training at the gym.