Step 3: Get FIT

Do the following exercises straight after the breathing exercise from Step 2.

Exercise 1: Prayer Push

Exercise 2: Grip Pull

Exercise 3: Fist Push

Exercise 4: Elbow Pull

Exercise 5: Chair Lift

Exercise 6: Abs

F.I.T stands for Functional Isometric Training. This is a series of static anaerobic workouts designed to make you stronger and fitter in the shortest and most effective time possible, without the risk of injury.

Static workouts means there is little or no movement. Your muscles are held in maximum contraction throughout the exercise for a relatively short amount of time.

When you contract a muscle, it shuts of the blood supply to it. This means the muscle is forced to only use its stored nutrients. This creates a positive stress on the muscle and it adapts by creating more efficient energy reserves and stronger muscle tissues, so that the muscle is better prepared for the stress next time.

The positive stress creates a low oxygen state called hypoxia that initiates stem cells, stimulates the growth of red blood cells and new blood vessels improving blood flow to your muscles and overall muscle strength.

This is different to movement exercises that are aerobic where you get continuous blood flow to the muscle. This way of working out is like riding a bike with stabilisers. Constant blood supply acts like stabilisers. However if you want to get really good at riding a bike, you need to take off the stabilisers, which means you should cutting off the blood supply by holding the contraction throughout the exercise.

Functional Isometric Training also applies force to joints, tendons, cartilage and bones. This leads to these areas also becoming stronger and more flexible.

F.I.T Static Workouts

A system of static workouts designed to dramatically increase overall strength in the most efficient way possible.

In these static strength building workouts you would apply maximum effort for around 10-12 seconds against an immovable object such as a wall or door frame. You can also do this by pushing against your own body. E.g push both your hands together while in a prayer pose. A whole routine only takes a couple of minutes a day to do. You do not need to do anymore than this to achieve incredible results.

When you do this you will experience a surge in adrenaline that gives you a wave of good feelings through the induction of a positive stress response on your body. Your heart rate will rise a bit, but you will not feel tired, exhausted or worn out by the exercise. Instead you will feel supercharged and energised.

Bob Hoffman, a pioneer of the health and fitness industry in the 1950s, claimed that through a static workout routine that take just a couple of minutes a day, you can create 5% increase in strength each week. This means in 20 weeks you would have doubled your strength.

Bruce Lee also extensively used Functional Isometric Training to get super strong and healthy.