To me, exercising consists of a steady balance of cardio and weight training. People often have the misconception that lifting weights is going to help them lose weight. Lifting weights is vital for muscular strength and endurance as well as for strong bones, but does not really enhance the weight loss process. I lift weights five or six days a week because my goal is to maintain my size and body posture. I also run three to five miles a day to strengthen my heart and burn some extra calories.Cardiovascular exercises and proper diet are the two major aspects to weight loss. Depending on your goal, schedule, and fitness level, you should find a routine that works for you.
For example, if you are trying to lose weight and can exercise every day after work, then the everyday of cardio and every other day of weights workout would fit you perfectly. Try hitting cardio Monday through Friday and either lifting on Tuesday and Thursday or on Monday, Wednesday, and Friday.
Now, if you are trying to gain or maintain weight, you should lift every day and only do cardio a few times a week. With this style of exercising, you break each muscle group down depending on the day. For example, on Monday hit chest and triceps, Tuesday hit back and biceps, and Wednesday hit legs and shoulders and then repeat for the following days. For you every-other-day lifters, I have put together a simple weight routine to accompany your cardio. I recommend doing two or three sets of twenty repetitions. Good luck!!