Fitness is a form of creative physical education. For me, formatting a fitness class or using ingenuity with machines and props is like a big kid with a bunch of toys. It is all in focusing what you want to work on, what prop or machine you want to use, and figuring out your end objective variables.

This particular column might seem like it applies to weight lifters, but changes in variables can address every body type, age and gender. For example, you want to work out your biceps and only have an elastic band. Tie that elastic to an external apparatus like a chair, step on the band, and play with the resistance in your bicep contraction. Again, it is just like playing with a bunch of toys.

This applies to free weights too. Ask yourself how you will feel the fatigue. What kind of weights or equipment do you have? How can you use these to the greatest advantage to each of your muscles?

There is only one contraction and extension phase on your muscle groups. The trick is how to challenge that contraction phase and make the most out of the extension phase.
With the exception of your core, your body is full of muscles that only move one way. Your elbow joint only bends forward and back. Another aspect of fitness where you can start getting creative is addressing variables. You always need to keep an objective in mind when working out.

You cannot just go to the gym and go through the movements. That is how you will get bored and burned out.

Except for sports performance conditioning, there are three main end objectives. Generally speaking, to get cut, get strong or get big.

To get cut up, or gain muscle definition, do two sets, 15 to 30 percent of your max (light weight) in weight, and 30 to 50 reps per set.

To get strong, do three to four sets, start at about 70 percent of your max and work your way up in weight every set, and then 10, eight, six reps progressively on each set.

To get big, complete four to five sets, with as much weight as you can handle in good form and technique, and four to six reps per set.

Also realize that body shaping does not just happen with one workout.  The key is consistency and really pushing yourself. 

Muscles building and fat burning is a stubborn process. The real results come from shocking your body.  In your next work out, try a combination of all three end objectives with the weight you can handle in good technique.  Chin up, shoulders back, chest out, suck it in, butt out, little knee bend, and feet shoulder width apart.