BEGINNER Get started with minimal weight training equipment in the privacy of your home. All you need are a few sets of dumbells and preferably an adjustable bench. Kelly and Colleen map out a sample workout routine that is simple and effective. Both weight training and cardiovascular training are covered. They also instruct you on the correct form as well as sets and reps to use on all the suggested exercises. Proper abdominal training, stretching, warm-up and cool down techniques are also covered. INTERMEDIATE Take your workout to a higher level. This section involves constructing a workout routine involving more variety in exercises and equipment, whether in your home or at a gym or health club. Get the inside information on how Kelly and Colleen expanded their workouts to this level. A sample routine is suggested, increasing the number of exercises for each muscle group. You"ll be shown the correct form for all exercises as well as how many sets and repetitions to perform. Essentials such as stretching, warm-up/cool-down and proper abdominal training are included. ADVANCED Take a trip to the gym with Kelly and Colleen and see what it"s like to go through one of their advanced routines. Learn the intensity and focus necessary to maintain and further develop an award-winning physique. NUTRITION Get tips from an expert nutritionist on planning a healthy menu. Learn about balanced nutrition and choosing the right foods for your diet. Nutritional supplements, sample menus and keeping a food journal are also covered. Weight training will increase the metabolism more than aerobics only. It takes more energy for the body to maintain muscle than fat. Lifting weights elevates the metabolism twice as long as aerobics only.