Most people expect dramatic results when they begin an exercise program. Despite weeks, months or years of inactivity, they want to lose pounds and inches fast. When it doesn't happen they get discouraged and often turn to diet books that promise quick results but forget to mention that they'll last only until you go "off" the diet.

That is why I encourage clients to focus on the changes they can feel, rather than see, immediately after a workout. Here are five signs you've had a great workout:

1. After your workout, focus your attention on the muscles that you were using. For example, if doing abdominal crunches, pilates or any core work, pay attention to how your midsection feels. You should feel bicep curls in your upper arms and pushups in your chest and tricep muscles. If you used a stair stepper or went on a steep hike your hamstring and quadricep muscles should be tired and so on.

2. If your workout focused on strength training, look at your muscle after you've worked a couple of sets. It should feel full and hard from the blood trapped in the muscle as it attempts to get fuel from stored fat. You may not burn a lot of calories during the exercise itself, but as it recovers your metabolism will stay high and begin the long term results you'll see in future weeks and months.

3. Check your hunger. if you aren't hungry after a workout, chances are the intensity of the session was "right on." When hunger kicks in as your workout is over it may be a sign your blood-glucose levels are dropping and that you have been working out too hard. You can back off a bit at your next session.

4. A muscle that trembles after a workout is a sign it was challenged. Although it may feel like a sign of weakness it's a sure indicator that fat burning will continue as the muscle recovers from the intensity of effort.

5. Mental energy is at a high after a good workout. If you were stressed before you tied your athletic shoes, you should feel an elevation in mood and decrease in anxiety as you return to street shoes.

If your workout isn't working chances are you can't wait for it to end. But when it is working, that's the time to plug in to how good you feel for ammunition for you to be motivated to have another perfect experience.