Learn all that you can about the synergistic effect of correct training, improved recovery and optimum nutrition for results. Only listen to trust worthy advice and then formulate your own individual program, which should evolve and progress as you do.

The purpose of your workouts are to stimulate muscle which in-turn, when given the right nutrients and rest, repairs and grows to compensate for the ongoing stress it receives. Overlong workout periods will result in amino acids being utilised as an energy source, and these will come from catabolised muscle - a loss of muscle tissue is detrimental to your goal. Within these workouts include some functional movements to improve the efficiency of "the core" stabiliser muscles. This may be best performed using the Swiss ball, which improves posture and functional movement. So don’t spend all day at the gym stick to an hour a day to see results fast!