To be Fit… everyone needs to be just that “FIT” not over grown with muscles neither blubbering with fat. You have to find the balance and the following will information will help you to get fit.

Being fit can help you out in more than a few ways. It can help you be physically ready incase war breaks out, as well as get you in shape to avoid any diseases you might face a few years down the road.

It s better if you do the following in groups, you and a few friends that could help create an atmosphere of “team play” and later on close cooperation that might lead to “TEAM formation”.

Step One: Warm up and Cool down.
A warm-up should include some running-in-place or slow jogging, and stretching. It should last five to seven minutes and should occur just before the P.T. (Physical Training) or muscular endurance and strength part of the workout.

Step Two: Basic training.
Run (walking won’t help) for 20-30 minutes after stretching out, try as much as possible to make it on leveled ground, no ups and downs. Once you get to 1⁄2 the time you are willing to run do the sets that are in the table below, each set has to range from 5 to 25 repetitions, it’s important to do the same amount of repetitions in each set.

Timed Sets
Set No.	Activity	Time Period	Rest Interval
1	Push-ups	45 Seconds	0
2	Sit-ups	45 Seconds	0
3	Push-ups	30 Seconds	0
4	Sit-ups	30 Seconds	0
5	Push-ups	30 Seconds	0
6	Sit-ups	30 Seconds	0

Step Three: Intermediate training.
Here we will be running further and faster or you can replace faster by longer which ever fits you. Running time has to range from 30-40 minutes including the sets in the box below at 1⁄2 the time you are intending on running.

Timed Sets
Set No.	Activity	Time Period	Rest Interval
1	Regular Push-ups	30 Seconds	30 Seconds
2	Wide-hand Push-ups	30 Seconds	30 Seconds
3	Close-hand Push-ups	30 Seconds	30 Seconds
4	Regular Push-ups	20 Seconds	30 Seconds
5	Regular Push-ups done on knees	30 Seconds	30 Seconds
6	Regular Sit-ups	60 Seconds	30 Seconds
7	Abdominal Twists	40 Seconds	30 Seconds
8	Curl-ups	30 Seconds	30 Seconds
9	Abdominal Crunches	30 Seconds	End

Keep in mind it would be better to start up with step one rather than jump straight to step two, and remember “frequency” (number of times you train in a week) can make A LOT of difference. The more you train the better. The best would be to apply this on a daily basis, remember that you HAVE to train at least twice a week.

For more advanced training just combine the basic and intermediate steps.




If you do have access to “gym” equipment the following charts can help you make out what muscle groups can be trained with what exercise.

Beginning Exercise Program
Name of Exercose	Major Muscle Group(s) Worked
1. Leg press or squat	Quadriceps, Gluteals
2. Leg curl	Ham strings
3. Heel raise	Gastrocnemius, Soleus
4. Bench press	Pectorals, Triceps, Deltoids
5. Lat pull-down or pull-up	Latis simus Dorsi, Biceps
6. Overhead press	Deltoids, Triceps
7. Sit-up	Rectus Abdominusm, Illopsoas, oblique muscles
8. Bent-leg dead-lift	Erector Spinae, Quadriceps, Gluteals

 

More Advanced Exercise Program
Name of Exercose	Major Muscle Group(s) Worked
1. Leg press or squat	Quadriceps, Gluteals
2. Leg Raises	Illopsoas (hip flexors)
3. Leg extension	Quadriceps
4. Leg curl	Ham strings
5. Heel raise	Gastrocnemius, Soleus
6. Bench press	Pectorals, Triceps, Deltoids
7. Seated row	Rhomboids, Latissiumus dorsi
8. Overhead press	Deltoids, Triceps
9. Lat pull-down or pull-up	Latis simus Dorsi, Biceps
10. Shoulder shrug	Upper trapezius
11. Triceps extension	Triceps
12. Biceps curl	Biceps
13. Sit-up	Rectus Abdominusm, Liopsoas, oblique muscles
14. Bent-leg dead-lift	Erector Spinae, Quadriceps, Gluteal
15. Neck extension	Upper trapezius