Now that I've given you some friendly advice, I'll cover the exercise program for fitness level 2. Most experts in the field recommend working 4 times a week for 20 to 30 minutes a session . If you can fit all the major muscle groups in, that's great. Never work the same muscle group two days in a row because the muscles need at least 24 hours to recover. To really see results, you must decrease your body fat.
Many people confuse body fat with obesity.
Body fat is the percentage of fat that you store in your body as opposed to lean muscle mass. There are very thin people who have too much body fat because they do not exercise. There are also average to above average sized people who have very little body fat and are all muscle. At this fitness level, if you exercise aerobically 3 times per week for at least 20 minutes , you will see more results from your strength training. In addition to aerobic exercise, you should also do some form of stretching.