If you are short on time and don't want to spend 45 minutes or
more in the gym but you still want to become stronger and live a  healthier life, I have some ideas that you should seriously consider.

After all, not all of us want to focus on one or two body parts
a day and see how huge our biceps can get right?  And some of us would like to build muscle but simply don't have the time to dedicate to the process.

But better still... there's some certain exercises you can do
that will involve nearly every muscle group in the body and
increase your strength overall.  You'll build muscle and burn
fat.

Last I looked, there were over 10,000 different exercises you
could do, probably a heck of a lot more really, but I'm going to
tell you which ones are the most effective for reaching your
goals in a very short session.

Ready?  Here's what you do.

Quick Weight Training Instructions:

a)  Do this routine 2-3 times a week.  My recommendation is
twice a week but I know some people will be itching to do more.

b)  Do only a single set of each exercise.

c)  Shoot for 8-15 repetitions per set.  When you can do 15+
repetitions, increase the weight by 5 lbs for a small muscle
group (arms) and 10 lbs for a bigger muscle group (legs).  This allows for a simplistic approach at progressive resistance, doing better every workout.

d)  Your rest period will be 60 seconds between each exercise
and two or three days between sessions.  If you need a little
more time between sets to clean up your area, that's fine.

e)  Pay close attention to your form.  These are compound
movements that you need to know how to perform before doing them.  Nothing crazy or fancy here but you certainly should be proficient at doing them.  If you can, hire a personal trainer for a single session to ensure you understand each movement and
how to perform it correctly.

The Exercises:

1.  Squats (Barbell back or Front squats)

Virtually every muscle in the legs in involved in a squat
movement.  It is a full body growth hormone releasing exercise
that is on the "must do" list for anybody who seriously wants to
condition their legs.  You can pick and choose between a back or a front squat for variety.

2.  Dead Lifts

For starters, this is another full body exercise that involves
your hamstrings, glutes, quadriceps, and many other muscles.  
It's another full body exercise that is guaranteed to get your
stronger and bigger in a short amount of time.  Your body's only choice is to build more muscle, burn more fat and get stronger.   know you see mostly men doing this lift, it's NOT just for men.

3.  Lunges (Dumbbell or Barbell or Smith Machine)

A bit more focused on the hamstrings, hip flexors and glutes,
this is a fantastic exercise for getting strong, shapely legs.  
At this point, your legs have been worked from every angle using every major muscle in them.  And your stabilizers win too because this one if done with the barbell or dumbbells will require some balancing.

4.  Step Ups

They've been called the "One exercise nobody does that will
increase your leg strength by 200%."  Who knows if that
percentage is correct but doing them with some dumbbells will
certain hit the upper thighs.  You can setup some boxes to do
this or use a bench 12-18 inches high.  Your leg should be at a 90 degree angle when starting and you can alternate legs or focus on a single leg at a time.

5.  Pull-ups (Front Lat Pulldowns)

How can a single exercise be responsible for some much back
development?  The pull-up is just one of those exercises you
don't see a lot of people doing because it's hard to do.  
Straight up and straight down.  No swing or kicking.  If your
knees come up when doing them, you are doing them wrong.  Start off with the lat pulldowns until you can build up sufficient strength to do some pull-ups.  Alternative this exercise for variation.

6.  Dumbbell Incline Bench Presses

Use an incline bench at an incline of no more than 30 degrees.  his is a great chest builder that normally is safer then a regular incline barbell bench because you won't get caught under the weights should the situation arise.  Here's a little tip to ease any shoulder pain.  Keep your palms facing each other.  his takes an enormous amount of stress from the front of your deltoids.

7.  Biceps Curl (Body Drag Curls)

Often referred to as the biceps builder it's going to work the biceps in a single joint movement.  You can make this exercise a heck of a lot harder by focusing in on the biceps using a Vince Gironda Body Drag Curl.  If you have a problem getting a good burn in your biceps, try doing body-drag curls.

In a standing barbell curl position, slide the bar upward against your body until it reaches your mid-chest level - about as high as you'll be able to move it without cheating it up - then lower the bar the same way, making sure it does not lose  contact with your torso.

Your elbows will move backward and your shoulders cannot assist in the movement.

Get prepared for a great biceps burn!

8.  Tricpes Pushodowns (Dips)

A standard in developing the other 75% of your arm.  For those worried about the "jiggle" effect, you'll want to build up the back of your arms with this movement.  You can finish off this routine by skipping the triceps pushdown isolated movement and going for free weight or weighted dips.  That's a chest, shoulder and triceps combination that will work wonders.

I know how hard it is to gain *LEAN* muscle... especially if you
want to lose fat at the same time and you are training naturally.

My NoBull techniques are fundamental and clever. You don't need to spend days or hours in the gym. You don't need to train with exercises that only work for "genetic freaks."  I developed a NoBull Bodybuilding program that walks you thru several different concepts and teaches you how to build muscle.

Marc David is a bodybuilder and author of the, The NoBull Bodybuilding Program. Visit www.NoBullBodyBuilding.com to get the 19 Secrets to Build Muscle in 28 Days AND your bodybuilding lessons and weekly newsletter.