Squats - to get power try out the squats. As people have become lazy and proper instructions are not given it has lost its effectiveness. One can also try the one leg or wide stance or overhead or pile squat. When you do it continuously and the legs get tired, then the result is achieved. 4. Step ups - this is a cruel exercise. One of the most essential things for every workout is to begin with warm up exercises. When the body is warmed it actually puts the muscles to such a condition where they can hold the stress of rigorous exercises. And after the exercises a few exercises must be such which make the body cool again. Never do too much of exercises. The main output must be that you must be able to get formative results as fast as it can be achieved. 24 hour fitness is a type of gym and health centre, providing total fitness solutions. They have different programs that have be formulated as per the needs of different clients in order to enable them in achieving the best results sooner. These are effective as compared to others. It is easy to perform the exercises on free weights. One can hold the free weights more easily while standing. The muscles are also allowed to move freely and actively as the body supports the weights. Bone mineralization is supported by this. This can prevent osteoporosis in the long run. This will assist you to get knowledge of the fitness machines that are available in the market. Your fitness instructor can tell you about the disadvantages and advantages of the equipment and how they can help you stay fit. If weight loss training program is your primary aim, then the very first step is to buy some weights. If you choose, you can work longer hours and purchase all that you want. And if you are unhealthy then you will stay sick always and most of your hard earned money will expend on your medications. If you are into physical activities and do regular exercise then I assure you that you are going to stay healthy and happy.