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I have been over weighted until 2 years ago. I started then with rigorous diets and, fortunately, lost all of my extra kilos. I started with exercises about a year ago and I feel great right now. I am thinking about every day work out program, but I am a bit afraid of muscle strain injury, spasms, and things like that. How can I make a good training program?

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You should strongly consider some aerobic or fitness instructor. Thanks to their experience, they can evaluate your present body condition and determine which exercises would be best for you. In this way, you will avoid muscle strain injury and other annoying things that might happen to an inexperienced trainee. Of course, you can do this solo, but I advise you to buy some DVD with exercises, that will help a lot.
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