If you are new to the fitness lifestyle which only focuses on nutrition and exercise, keep in mind that many beginners, or those just back from an extended layoff, expect to make better progress than most "seasoned" exercisers.
Be advised that the training program can be a very demanding activity. It is suggested that you should get physically examined by a doctor before you start the training. You can also look for 6 week 20lb challenge to transform your body.
Everyone who worked to transform their bodies, are trying to gain or lose weight, they have to measure the body fat (and lean mass) as they go along. For those who want to lose weight, it is very important to strictly focus on losing fat and not just weight loss.
Image Source: Google
Most people have little experience on how to effectively balance the weight training, eating properly and cardio or aerobic exercise. Beginners should always start on a full body strength training program involving higher repetitions and low weights.
Warming up before exercise strength training is an area that is too often overlooked. Warming up prepares your cardio-respiratory system, muscles and joints for activity.
Some people prefer to do stretching as one of their warm up activities, but keep it separate from warm-up routines.
As a matter of routine, develop the habit of spending about 3-5 minutes doing light cardio or aerobic work, then move to stretching your lower back for few minutes before starting a strength training session.