I started exercising and moved on to training because I wanted to get stronger, faster, and healthier, not unlike most people. For a while I just wandered around the gym trying to figure out what I was doing, what form I should be using, and what I enjoyied, not unlike most people. I made some progress but things really started coming together when my schedule became organized. I decided to become stronger using the Deadlift and the Squat so I Deadlift and Squat every week. Every week I increase either the weight on the bar or the number of reps per set. I never perform more than than 5 reps per set because my goal is strength. This plan is simple and brutally effective, and I have been using the same plan for over 2 months. For a training plan to work you need to use it more than 1 week, more than 2 weeks. After a month you should start seeing results, then you stick with the plan until the results stop.
Too often beginners have exercise ADD, they work out for a week and wonder why they have not lost weight or become stronger. Well, it took your body years to become the way it is now so you cannot expect some miracle transformation in 7 days!
The same applies to runners, some person decides to start running then they think the only measure of how good they are is distance covered. I cannot apologize for saying that running 4 or 5 miles at a 10 minute mile pace isn't doing jack for your running ability or your health. You would be better off increasing your speed over a shorter distance before you add distance. Use a methodical plan, learn about intervals, run fast, stop wasting your time; you will burn more fat, waste less time, and look less like a jogger!