Start eating Healthy, weight train all your muscles on a regular basis, and for cardio run 3 miles 4 times a week either outside or on a treadmill. It's ok if you can't run all 3 miles without stopping, but build up to it gradually.

If you do these Basic training will be a cakewalk.

but considering you're too lazy to look up this info somewhere else, you're also prob too lazy to follow through with all this stuff. Good luck either way.