Fitness is most important for all of us.my suggestion to everyone is must to workout atleast one hour it not important what kind of workout you do but it is really important that you do workout or not.because nowadays children spend most of time on internet so they face alot of problems regarding health so they must work on fitness to like a healthy and happy life. workout plan for 6 days in a week woukout plan for 3 days a week monday - chest monday - chest & tricaps tuesday - back tuesday - back & bicaps wednesday - shoulder Wednesday shoulder & legs thursday - bicaps friday - tricpas saturday - legs diet to increase weight diet to cutting banana shake / banana eggs milk rice