One pound of muscle uses 35 to 50 calories a day. If you add 3 to 5 pounds of muscle to your body, you will use an additional 11 to 18 pounds of calories in one year. 

To get the greatest results from your workouts require an understanding of the basics.  Learning the basic fundamentals will help you achieve your goals quickly and most importantly safely.  Practice these rules every time you exercise.  They are the foundation to avoiding injuries and maximizing results.

The more independently a muscle works, the more effective the exercise
What this means is if you exercise a muscle independently, such as a one arm curl with a dumbbell versus a two arm curl with a barbell, the exercise using the one arm usually gets more work, because there is little or no assistance from other muscle groups. 

Whatever your physical goal is, nutrition is half the work
You may want to run in a marathon, lose weight, or gain muscle strength.  Your body cannot achieve its goal if it does not have adequate nutrition.  Eating more food does not necessarily give you adequate nutrition.  Eating a balance of foods, such as fruits and vegetables, whole grains and proteins is what gives your body the energy to operate.  Your eating habits should be based around your goals.  A person who is trying to gain muscle mass will eat differently then someone running in a marathon. 

Change your workout routine
every few weeks
Your body will adapt to your exercise routine.  Most people get their greatest results in the first few months of their exercise program.  Changing your routine helps keep the body fresh.  If you like using videotapes, get a new one.  If you're into bench pressing, try doing dumbbell presses instead of using a barbell, or do pushups.

If it does not feel good, do not do it
Doctors get paid a lot of money for this advice.  You should never feel pain in the joints (ex. elbows, shoulders, and knees).  Listen to your body!  You should feel better after you workout.

Good programs obtain, Great programs sustain
Once you have achieved your goals, staying there is actually the success.  For instance, weight loss is important, weight maintenance is more important.  Always set realistic goals.  It's easier to maintain them.

WORKOUT FORM
Ever watch someone lifting more weight then they can handle? It's not a pretty sight! Good form is a basic necessity to exercising.  Good form allows you to minimize the chance for injuries and focuses the workload on the intended muscles.

Keys to good lifting form
Start at the bottom. Separate your feet, this will create a wider base for your body and better balance. Grab the floor with your toes, this will keep you from leaning backwards.

Knees slightly bent 
Locking out your knees can put stress on your back. Keep a slight bend in your knees at all times.

Pelvis Tucked
Think of this techniques as having a seat. Imagine a stool behind you and just a few inches below your butt. Have a seat.

Sternum Up
The sternum is the notch right between the two rib cages. Imagine lifting it upwards (notice how your abs will tighten when you do this).

Shoulder Blades Back
Pull back your shoulder blades and keep your shoulders down and relaxed. This will keep you from rolling in your shoulders.

I know this sounds like a lot to do, however think how many things you have to do just to drive your car, yet you do that automatically. Practice these control movements and you should notice that when you do any weight lifting exercise standing up (e.g.) (arm curls, cable exercises) the weight you normally lift will feel heavier and more isolated to the muscle group you are working.