[blue00gt]

I lift weights 2-4 times a week and do some type of cardio almost every day. I definitely agree with 7000rpm - building muscle mass is key to losing weight. Everything you do burns more calories if you have more muscle mass. Also, I have seen much better results if I work out each muscle no more than 1-2 times per week. I am 5'10" and weighed 130lbs out of high school. I weigh 180 lbs now and am still steadily gaining about 5-10 lbs of muscle per yer. When I was younger I used to go to the gym less frequently and try to work out everything each time, which didn't seem to work so well. It is better to go more days per week and do fewer muscles each day so that your body can build them back. Stretching is also very important for maintaining flexibility with growing muscles, and I read in a magazine that if you stretch the muscle you are working lightly between sets you gain strength faster. Working out opposing muscles seems to work better for gaining strength for me (chest and back one day; bi's, tri's and stomach and lower back the next day; legs the next day) although some folks advocate working out muscles that work together (chest, shoulders, and tri's; back and biceps, etc...)
My main reasons for working out are to look good, be able to eat more without gaining weight (simple pleasures), and so that I can break loose those tough nuts and bolts .