The F.I.T.T.

Principle

Goal: The goal is to make our body healthy by losing some weight and, at the same
time, replace fat with muscle.

Frequency:
I would recommend working out at least 4 days a week. You should focus two of those
days entirely on cardio and the other two focusing on strength training. Make sure you
space out your workout days, that way you have rest days in between.

Intensity:
Cardio days- (Jogging or Cycling) I recommend that you keep your RPE scale around
an eight. This would allow you to push your body, but also keep you from burning
yourself out.

Strength training days- (push-ups/ pull-ups/ squats). For these exercises you will solely
rely on the weight of your own body. Focus on doing more repetitions. The goal isn’t to
become buff, it’s to become toned and healthy.

Time:
The workout can range between 40 minutes to an hour. That’s including the warm-up
before the workout and the cool down after the workout. The key component is to not
rush through your workout. Take your time and try to improve your posture and
endurance. Overall, take the time to figure out if your workouts are ideal for you.

Type:
Aerobic exercise- I would say to do a combination of jogging and swimming. Jogging
is a great exercise but at the same time can hurt you if you solely rely on running. That
is why you should alternate that exercise with swimming, it will also help to workout
your upper body strength.

Anaerobic exercise- You will use your own body weight to do planks, push-ups,
squats, and pull-ups. Start with low reps and as you continue, try pushing yourself by
raising up your reps.