| This is the amount of activity necessary for the | | | | groups goes here (remember the warm-up as |
| average, healthy person to maintain a minimum level of | | | | described above) Squat: 1 x 20 reps, Pullover: 1 x 20 |
| overall fitness and well being.WARMUP - 5 -10 minutes | | | | reps, Chin up: 3 x max, Superset with: Dips: 3 x max (a |
| of exercises such as walking, slow jogging, knee lifts, | | | | superset is going from one exercise to another |
| arm circles or trunk rotations.MUSCULAR STRENGTH | | | | WITHOUT pause between the two exercises).., |
| - a minimum of two 20-minute sessions per week that | | | | Crunch: 1 x 20 reps. That's it and it will take about 30 |
| include exercises for all the major muscle groups. | | | | minutes including warm up and cool down!I suggest |
| Lifting weights is the most effective way to increase | | | | you do that 2 - 3 times a week, and the results will |
| strength and build muscle but is also vital for long-term | | | | come very quickly! This program is a combination of |
| fat loss.MUSCULAR ENDURANCE - at least three | | | | weight training and a cardio workout, and it VERY |
| 30-minute sessions once per week that include | | | | effective in both muscle building and fat loss. The |
| exercises such as callisthenics, pushups, situps, pullups | | | | program is very old and extremely effective. The |
| and weight training for all the major muscle | | | | original name for this program is "Squat and milk" and it |
| groups.CARDIORESPIRATORY ENDURANCE - at | | | | was used by all the old time bodybuilders to get huge |
| least three 20-minute bouts of continuous aerobic | | | | amounts of muscle mass in a very short time. When |
| (activity requiring oxygen) rhythmic exercise each | | | | used to get huge amounts of muscle mass, it is vital to |
| week. Popular aerobic conditioning activities include | | | | eat as much as possible and drink tons of milk every |
| brisk walking, jogging, swimming, cycling, rope-jumping | | | | day, then train the program 3 times a week as heavily |
| and rowing. Doing that first thing in the morning, before | | | | as possible! But you can use it to trim your body as |
| eating will trigger a high fat burning effect!FLEXIBILITY | | | | well, just avoid the huge amount of food and milk, and |
| - 10 -12 minutes of daily stretching exercises | | | | you will get very lean in a very few weeks! I suggest |
| performed slowly without a bouncing motion. This can | | | | that you train the program in the morning as, if you do |
| be included after a warmup or during a | | | | that, you will have a fat burning effect for the rest of |
| cooldown.COOL DOWN - a minimum of 5 -10 minutes | | | | the day.(Never embark on a diet or exercise |
| of slow walking, combined with some light stretching. A | | | | programme without first consulting a healthcare |
| very effective program that involves all major muscle | | | | professional. |