how to be fit and strong ? 10 points ( please help )?!

How to Get Fit & Strong.

you should use proven methods to get fit and strong.

Instructions.

1
One of the quickest ways to increase strength is to lift weights for at least 30 minutes, three to five times per week. Weight-bearing exercises stress the muscular and skeletal systems. During rest, the systems repair themselves, resulting in gains in muscle mass, strength and bone density. Weight lifting also has functional benefits. Weight lifters can better accomplish everyday tasks such as carrying groceries or children, doing yard work or moving furniture. As an added benefit, lifting weights allows the body to burn calories after the workout, which can result in increased metabolism and weight loss.
2
Do cardiovascular exercise to get fit. Such training should be done three to five times a week for 45 minutes to an hour. For peak benefits, exercise within your target heart-rate range for the duration of the workout. To find your range, subtract your age from 220. Aim to keep your heart rate between 50% and 85% of that number during your workout. Measure your pulse periodically as you exercise.

Cardiovascular training also allows the body to burn fat and increases the capacity of the heart and lungs. It improves cholesterol levels, heart function and muscle mass and also reduces the risk of osteoporosis. Cardio training can consist of any exercise that raises the pulse level, such as a brisk walk, swimming, jogging or bicycling.
3
Do flexibility training, a commonly overlooked fitness routine. Regular flexibility training keeps the muscles limber, long and lean. It also protects against age-related stiffness and improves athletic performance. Stretching exercises should be performed two to three days a week and should challenge all the major muscle groups. Activities such as yoga and Pilates are good for those with limited time. When performed at a high intensity level, these workouts combine both flexibility and strength training.

One of the quickest ways to increase strength is to lift weights for at least 30 minutes, three to five times per week. Weight-bearing exercises stress the muscular and skeletal systems. During rest, the systems repair themselves, resulting in gains in muscle mass, strength and bone density. Weight lifting also has functional benefits. Weight lifters can better accomplish everyday tasks such as carrying groceries or children, doing yard work or moving furniture. As an added benefit, lifting weights allows the body to burn calories after the workout, which can result in increased metabolism and weight loss.

Do cardiovascular exercise to get fit. Such training should be done three to five times a week for 45 minutes to an hour. For peak benefits, exercise within your target heart-rate range for the duration of the workout. To find your range, subtract your age from 220. Aim to keep your heart rate between 50% and 85% of that number during your workout. Measure your pulse periodically as you exercise.

Cardiovascular training also allows the body to burn fat and increases the capacity of the heart and lungs. It improves cholesterol levels, heart function and muscle mass and also reduces the risk of osteoporosis. Cardio training can consist of any exercise that raises the pulse level, such as a brisk walk, swimming, jogging or bicycling.

Hope that's help. :D

If you want to be strong then I highly recommend you do Strength Training. Strength Training can help you by allowing you to build muscle which in turn produces more strength. Exercises which are great for building strength include push ups, pull ups, chin ups, parallel dips, barbell squats, deadlifts and bench press. These exercises are all compound exercises which recruit multiple muscle groups. This will stimulate a greater release of muscle building hormones such as IGF-1 (Insulin Like Growth Factor-1), HGH (Human Growth Hormone) and Testosterone.

Nutrition is also an important aspect of building muscle. In order to build muscle you would need to consume a surplus of calories, this can be done by consuming smaller more frequent meals throughout the day (4-6 meals). This will provide you with a steady flow of nutrients to your muscles. You also need to be aware of how much protein to consume. For people looking to build muscle you should consume around 1 gram of protein per pound of lean body weight.

Another aspect of fitness that few people ever look at is rest. Even though it may seem simple, the fact that many of us have busy lifestyles makes it difficult to get a good night's sleep. It's recommended that one should get between 6-8 hours of uninterrupted sleep. Sleep is the time where you actually build muscle and burn fat so take note of that. There are other great tips on how to build muscle at http://www.healthandfitness.johngrahamba…

Information from http://www.healthandfitness.johngrahamba…

google 'beginners weight routines' choose a program.

keep a workout diary to track your progress.

learn about bodybuilding nutrition.

take up mma or another martial art to learn discipline, and maybe to help protect yourself.

the more you educate yourself the more self esteem you get, which in turn will give you a better life.

What do you mean by beaten? But just eat healthy, sleep early, hit the gym,
do push ups, sit ups. Drink lots of milk too. :)

Join a gym, you may have to wait till 16 though, just ask the minimum age at your local gym.

eat healthy and work out

next time someone hits you tell a teacher