With summer coming, many of us are getting our endurance conditioning fired up and our muscle toning and building in full gear. With warm weather come races, beaches and the demands of a much more active lifestyle for most.

I have written a number of columns on running and not so many on muscle building and toning. So this week, let's take a quick look at six really good ways to build and tone muscle for a firmer, stronger overall body. This approach, if done consistently, can give you real results in six weeks.

As we begin to look at what it takes to build and tone your body, it is important to take a very focused approach. Each trip to the gym should be short, but intense, making every workout count; every rep and set, executing each exercise correctly.

As I have stated in the past, building lean strong muscle is key to so many wanted aspects of your health like increased metabolism, reduction of body fat and better mobility. A strong musculoskeletal system will give you the ability to improve your overall physical appearance, performance, metabolic efficiency and reduces risk of injury when being active.

Here are six tried and true guidelines that I believe will be the most effective for quickly firming up, toning up and building muscle.

1. Invest in a trainer to build a strength training regimen. The importance of learning the proper form with strength training will cut weeks off the process to see noticeable results.

I do not believe long-term commitments are necessary when you hire a personal trainer. What is key is to learn the basics, build a program you can stick with and have discipline with consistency. However, some people do much better sticking with their program with the guiding hand of a long-term personal trainer; it's a choice.

2. Hold to a firm schedule, planning consistent training sessions each and every week is absolute. Most people start fitness programs and within a few short weeks drop off and stop. Statistically 80 percent of people who start a fitness program quit within the first year. Fifty-three percent of people who start a fitness program in January as a New Year's resolution quit by the end of February. Don't be a statistic if you want results and a strong, toned body... stay on point no matter what.

3. One of the most important points is to set a short- and mid-term goal. Most military boot camps last for six to eight weeks. Why is this? Because the military understands that the human body can reach a solid foundation level of fitness in this time span. The reason for having a goal is to set benchmarks and keep you from hitting a plateau. Keep your goals simple and straight forward and manage them during each workout session. Track your weight, follow your trainer's advice and be mindful of your nutrition intake.

4. Shift your mind to a positive state, being happy, thankful and living in the moment can make amazing things happen. Your thoughts become things, so adjust your thinking to where you have no doubt you will achieve your desired results. Push through the pain and discomfort, keeping negative thoughts out of the workout. Having a driven mindset can and will make all of it come together.

5. Track your progress, track your sets and reps. Document each workout keeping your goals in focus. Tracking your progress helps keep your goals on schedule. When you're shooting for a six-week jump start, it becomes important to monitor your progress carefully. The one thing I do not recommend is tracking your weight loss. Instead, track inches lost or gained around toning and firming up your abs, thighs or arms for example. Measure your goals in set increments daily and weekly. If you set a strength goal up-front based on weight, rep and increased sets divide that across six weeks. Focus on the scale only once a week, not every day. Each day you workout, record your weight, reps and sets then, at the end of six weeks, accumulate your data to see if you hit your goal. Tracking progress is again a key factor for short six- to eight-week programs.

6. Recovery time and healing is one aspect that you must pay close attention to. If you do not allow your body time to recover, you will see poor progress. Injuries will also sideline you and failure is common once an injury comes into play. There is a divide among some fitness people regarding rest and recovery. Some people believe in a short six-week window, where you must push your body beyond the norm and put little emphasis on recovery. I come from a school of thought that believes it is a balance. Yes, push harder, do more and drive past your comfort zones in a six- to eight-week program. I also believe at least two down days a week can do wonders to allow the body to recover, repair and develop toning and muscle growth.

If you want to strengthen your body for summer fun and tone up to look great in your more revealing summer clothes, then follow these six basic guidelines. If you start now, by June 1 you will be very happy with the results. Keep in mind it will require discipline, good nutrition and consistency across the whole program.

Judd Jones is a director for the Hagadone Corporation.