There are a thousand different meal plans, diet programs, weight loss secrets, and every other gimmick under the sun for getting into great shape! To be honest, the simplest part of the three-fold equation of weights, cardio, and nutrition is actually the weight training aspect. In its most basic form, the body only needs an overwhelming outside stimulus in order to elicit a muscle-building, calorie-burning response. So, doing 1 set of heavy (to you) alternating dumbbell curls is, in theory, enough to cause a change. The more overwhelming and intense the set is, the more extreme the stimulus elicited. More stress equates to more adaptation.