To achieve good training results, progress your training gradually to avoid injury, incorporate the specificity principle so that you get the results that you want, and use the overload principle for optimal training gains. Specificity is an important principle of training. Your body adapts to the particular demands that you make. For example, if you want stronger legs, you need to do squats and lunges, not sit-ups. If you have a specific goal, such as toned shoulders and upper arms, you must train in a way that targets achieving that specific result. Overload simply means that if you want to get training results, you need to challenge your body — your heart, lungs, muscles, and nervous system — to the stresses of exercise at a level that is beyond what it's used to doing. By combining the variables of frequency, intensity, time, and type, you can progressively overload your body and improve fitness.

Focusing only on fitness, however, does not achieve the result of radiant health and beauty. In addition to a good fitness training program, paying attention to good posture, nutrition, and rest and relaxation contributes to achieving the total well-being that gives you a healthy glow and helps you to enjoy life to its fullest. Committing to your well-being before embarking on your life together with your partner gives you both a strong foundation for creating a healthy and happy life as a couple.