Get Fit Quick

Well, let's get right to the point. This is a guide to get in shape quickly. This also requires you to have your own set of weights and a weight bar to lift with. Always lift with a spotter! For the best and quickest results you should perform this routine 3 o 4 times a week. Also, remember that everyone's body uses up fat at different rates, and builds muscle at different rates too, so if this doesn't seem to be working for you don't give up just keep up the work and you will see the benefits in no time!

Let's Begin

1. Remember to stretch before you do any of the following exercises. Here's a list of the stretches that I think will help you to perform these exercises best.
   
   
   • Pull both of your arms across you chest for about 15 seconds each (this will loosen your arms so that they not only feel better working out but they will also move farther which will increase the amount of muscle you build)
   • Pull both of your elbows behind your head for 10 seconds each (this will loosen your shoulders which will also increase your muscle mass you will gain)
   • Spread you legs so that they are about 4 feet apart, then reach down in between your legs and try to pull your head between your legs hold this for 15 seconds
   • Keep your legs spread, and reach down both of your legs and try to grab a hold of your feet hold each for 10 seconds (these two exercises will help your flexibility, and flexibility is a key component in gaining strength and muscle mass)
   
   
2. These are the stretches that I feel are necessary to do these exercises, but if you feel you need more stretching do whatever you feel will be necessary for you.
   
   
3. After you stretch you should warm up your body by doing 2 sets of 10 pushups, and 2 sets of 15 crunches (this will get your body warmed up and ready for harder work.)
   

Your First Exercises

1. Bench press. For your first time you need to max out (the most amount of weight on the bar that you can lift one time, and no more). After you have found your max do 4 sets of 6 reps at 70% of your max.
   
2. After you finish your bench press do 15 reps of curls with 20 lb. dumbbells (this will finish up your arm work outs.)
   

Your Next Exercises

1. Squats. Again max out for your first time doing the exercise. After you max out do 5 sets of 5 at 75% of your max.
2. After your squats do 15 up-right rows. This means that you should have the bar in your hands, and you pull it up to where it is just under your chin. Remember to keep your elbows above the bar otherwise you could hurt yourself doing this exercise.
   

Finishing Exercises

1. After you finish your major muscle exercises (bench press, curls, squats, and up-right rows) you need to finish your work out with certain exercises that will "finish" your work out.
   
2. These exercises are pull ups (work up to doing 3 sets of 10), one more set of 10 push-ups and 10 crunches.

That's about it, just remember to do this work out 3 to 4 times a week, and you'll be fit in no time.