You should work out no more than five days a week when it comes to lifting weights. This is because overtraining and injury can occur, resulting in you not seeing results.  During the first couple of weeks, focus on building strength safely. This means lifting slightly heavier weights at lower reps, and resting for about two minutes so your muscles don’t fatigue. After you’ve begun to build mass, do more intensive workouts with higher reps and lower weights to tone your muscles while still building. Rest times on lower weights should be around one minute.  Don’t overtrain because you're not getting bigger quickly enough. Trying to speed up the process will make you feel too sore to want to work out. A diligent workout plan can show results of about half a pound of muscle gain a week in men, and about half a pound every two weeks in women.  Cardio can be done every day, if you wish, and is very important when it comes to shedding any unwanted fat. Do cardio after you workout, not before, to ensure that your body can perform at a peak level, as cardio will tire you out. Remember that you want to be working out larger muscle groups, spending different days focusing on different parts of your body. In addition, remember to populate your schedule with different, more advanced routines as you progress. If you want to see fast progress each week, you have to advance your routine each week.  Start by adding five pounds to the weights you lift each week. Add an extra set to your routines at the end of the week to prepare for upping the weight the next week. If you workout your chest, triceps and shoulders on Monday and/or Thursday, focus on your back and your biceps on Tuesday and/or Friday. On Wednesday, work out your legs and add some cardio to your routine. Find a good workout that fits your body and goals. If you want to build size and strength, vary your rep ranges depending on the workout. Start with low rep sets (5-8) with heavy weights on one day, and then lower the weight while increasing the reps (12-15) on...

How would you rephrase that briefly using Indonesian?
Berlatihlah dengan benar. Jalankan program latihan sebaik mungkin untuk menghilangkan lemak yang berlebihan dan memperbesar otot dengan cepat dan efektif. Berlatihlah aerobika dengan berbagai cara setiap akhir pekan. Jangan ragu meminta bantuan orang lain. Rekrutlah pelatih personal.