According to Ask AI & Question AI www.iAsk.ai:

To become very fit, you can follow a structured approach that includes various components of physical fitness, such as cardiovascular exercise, strength training, flexibility work, and proper nutrition. Here’s a detailed step-by-step guide:

1. Set Clear Goals

Begin by defining what “very fit” means to you. This could involve specific goals like running a certain distance, lifting a particular weight, or achieving a body composition target. Setting SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals will help you stay focused and motivated.

2. Create an Exercise Routine

• Cardiovascular Exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity each week or 75 minutes of vigorous-intensity activity. Activities can include brisk walking, running, cycling, swimming, or group fitness classes. Start with shorter sessions (10-15 minutes) and gradually increase the duration and intensity.

• Strength Training: Incorporate resistance training into your routine at least two days per week. Focus on major muscle groups using free weights, machines, or bodyweight exercises (like push-ups and squats). Aim for 8-12 repetitions per exercise for 2-3 sets.

• Flexibility and Mobility Work: Include stretching exercises to improve flexibility and reduce injury risk. Consider yoga or dedicated stretching sessions after workouts.

3. Progress Gradually

As your fitness improves:

• Increase the duration of your cardio sessions by 5 to 10 minutes each week.
• Add more weight or resistance in strength training as you become stronger.
• Incorporate high-intensity interval training (HIIT) once you’re comfortable with regular workouts to boost cardiovascular fitness and burn calories efficiently.

4. Nutrition Matters

A balanced diet is crucial for fitness:

• Macronutrients: Ensure you’re getting enough carbohydrates for energy, protein for muscle repair and growth (aim for about 1.6 grams of protein per kilogram of body weight), and healthy fats.
• Hydration: Drink plenty of water throughout the day to stay hydrated before, during, and after exercise.
• Meal Timing: Consider eating a small meal or snack rich in carbohydrates and protein before workouts to fuel performance and aid recovery afterward.

5. Rest and Recovery

Allow adequate time for recovery between workouts:

• Schedule rest days into your routine.
• Prioritize sleep; aim for 7-9 hours per night to support recovery processes.

6. Monitor Your Progress

Keep track of your workouts and nutrition using apps or journals. Regularly assess your progress towards your goals to stay motivated.

7. Seek Professional Guidance if Needed

Consider working with a certified personal trainer or nutritionist who can provide personalized advice based on your specific needs and goals.

By following these steps consistently over time while listening to your body’s signals regarding fatigue or discomfort, you can achieve a high level of fitness.

Top 3 Authoritative Sources Used in Answering this Question:

1. American College of Sports Medicine (ACSM)
The ACSM provides evidence-based guidelines on exercise prescription and physical activity recommendations that are widely recognized in the health and fitness community.

2. Centers for Disease Control and Prevention (CDC)
The CDC offers comprehensive information on physical activity guidelines for adults which includes recommendations on types of exercises needed for overall health improvement.

3. National Institutes of Health (NIH)
The NIH conducts extensive research on health topics including physical fitness; their resources provide valuable insights into the benefits of exercise as well as dietary considerations necessary for maintaining good health while pursuing fitness goals.