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F.I.T.T. CATEGORIES AND GOALS

FITT Categories, Cardio Conditioning, Muscular Training, and Diet

F.I.T.T.	CARDIOVASCULAR CONDITIONING				MUSCULAR CONDITIONING				DIET
CATEGORY	FREQUENCY	INTENSITY	TIME	TYPE	FREQUENCY	INTENSITY	TIME	TYPE	%
FITNESS (Get in shape and maintenance)	3 days per week	Light to Moderate Exercise	30 minutes	All	3 days per week	Light to Moderate Exercise	45 minutes	All - free weights & machines. Both basic and isolation exercises.	* 55 – 60 % Carbs 12 - 15 % Protein 30 % Fat
WEIGHT LOSS (Fat Loss; Weight Reduction & Long Term Weight Control)	5 - 6 days per week	Moderate Work Outs	60 minutes	All	3-5 days per week	Light Workouts	45 minutes	All - mainly machines, cables, & dumbbells. Mainly basic exercises.	65 – 75 % Carbs 12 - 15 % Protein 10 – 20 % Fat
WEIGHT GAIN (Muscle gain)	2 - 3 days per week	Light to Moderate Exercising	15 minutes	All	4-6 days per week	High to Very High Exercise	45 minutes to up to 3 hours	All - mainly free weights. Mostly basic exercises.	60 % Carbs 20 % Protein 20 % Fat
MUSCLE TONE (Muscle Shape; Body Sculpting, Body Shaping, Muscle Toning)	3 - 4 days per week	Moderate Working Out	40 minutes	All	4-5 days per week	Moderate Working Out	45 - 90 minutes	All - mainly machines, cables, & dumbbells. Mainly isolation exercises.	65 - 75% Carbs 12 – 15 % Protein 10 – 20 % Fat
MUSCLE CUT (Muscle definition)	5 - 6 days per week	Moderate Exercise	50 minutes	All	5-6 days per week	Moderate to High Exercising	45 - 90 minutes	All - mainly machines, cables, & dumbbells. Most isolation exercises.	65 - 75 % Carbs 12 – 15 % Protein 10 – 20 % Fat

Note: These are only examples and should be taken as such. No program is completely correct for anyone person all the time. Use logic whenever deciding upon an exercise program and the best one that suits you.
* Recommended by the Senate Select Committee