Best ways to get Fitter

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http://www.youtube.com/watch?v=xEOYMP7QnDI

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http://www.youtube.com/watch?v=tDTZLH0iGTg

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The elastic is 15 mil

[TempleSlave]

Lift heavy weights, many times. 20-30 min of cardio after lifting. Eat a clean, high protein, low sugar/fat diet. Repeat.

For better body composition (muscle/body fat ratio) - just weights and good diet. Try to eliminate all starchy carbs from your eating plan. Meat/poultry/fish in every meal, together with plenty of veggies and portion of low sugar fruit. Small, frequent meals - ideally one every 3 hours.
If cardio fitness is also the goal then CV always after weight session and ideally very intense: intervals, boxing (done in rounds).