There are tons of tips on the internet and social media for helping people lose weight, build muscle, and achieve their best body, but that doesn’t mean that it is easy for people to figure out how to get in shape fast. With all the information that is out there, it can actually be more difficult to figure out what will work best for you.
In this article, my goal is to help you learn how to get in shape fast, and understand what changes or additions you can make to your life to get in shape! From diet tips to workout strategies, I’ve done my best to explain everything you need to know about getting in shape!
Keep reading below to see my best tips for getting in shape as quickly as possible!
How to Get In Shape As Quick as Possible
Getting in shape quickly requires, focus, hard work, and a proper plan. It might start with a 30 day health makeover, but it will extend into a lifestyle that doesn’t feel difficult to maintain. Here are the tips which I believe are the best for making it a simpler process for you:
Step 1: Get in the Right Mindset
Before you start getting in to the heart of your plan to get in shape, the first step is to get in the right mindset.
People who are in shape don’t just like looking good, so they spend hours on end curling dumbbells into infinity, they are also very unique in their understanding of their own mental and physical health, and the benefits that being “in shape” brings.
One of the major differences between people who are in shape all the time and those who aren’t is that in-shape people consider their beautiful suffering to be a way of life, a healthy drug without which they cannot live or imagine their future.
On the other hand, unfit individuals regard physical exercise and sticking to a diet as a gruesome chore; one best dealt with quickly and with minimal effort.
Naturally, such a mindset can bear no results and they end up feeling disappointed and unwilling to go on.
Remember, when you give it your all, the results will come.
People who are in shape are also generally more organized and more motivated as well.
A routine helps you get in shape, and it helps you stay healthy.
According to a study published in the AAAI Technical Report,
“A routine may enrich an agent’s conscious knowledge or increase its unconscious capacity for interacting with the world. Routines guide interaction with the world by lowering cognitive burden of deciding actions.”
Along with that, find a way that you are comfortable tracking your results, and a routine that you can stick with. You don’t have to weight yourself every day, but you can certainly use a workout log book to track workouts, and a notepad to record your weight or body fat percentage.
So, find your motivation, become as organized as possible, and remember that the hard work you are about to put in is worth it!
If you can do those things, you are on your way towards getting in shape!
Step 2: Adequately Evaluate Yourself
We all have complexes; there’s always something we don’t like about ourselves!
Our vision of who we are is better than reality, that’s how we help ourselves to cope with the pressure that we feel from society.
To be honest, this is absolutely normal! However, to improve our lives, we must boldly and adequately assess the state in which we are starting on our path.
What would you like to change in yourself?
How would you like to look not only for one day, but your whole life?
Once you understand these questions, and yourself, you are already on the correct path!
Step 3: Plan Your Diet
Understanding the importance of your diet is crucial to obtaining a physically fit and healthy body.
If you want to get in shape, you need to plan your diet strategy before you start exercising. Nobody can out-train a bad diet. Nobody.
There are TONS of diet strategies out there. So, you need to find the one which works for you.
At its basis, if you want to lose weight to get in shape fast, you need to be in a calorie deficit. If you want to gain muscle mass to get in shape, you need to be in a calorie surplus each day. For most people, the ideal deficit or surplus is around 500-6oo calories per day.
If you are interested in utilizing a specific diet plan, choosing to take advice from knowledgeable people such as the Best Nutritionist In Hyderabad is a great way to learn about the different diet options available.
Common diet plans include the “Three Week Diet” by ASCVS, the Ketogenic Diet, the Paleo Diet, intermittent fasting, and the Hack Your Weight Program by Dr. Nathalie, which uses elements of the ketogenic diet, intermittent fasting, and HIIT training.
Everyone’s body responds differently to different diets, so this might take a bit of experimentation.
If you’re on the right diet, the food you eat itself can be a great mood booster and motivator to get in shape. Although cheat meals are necessary for a mental break from the struggle of dieting day in and day out, and should be used wisely, sticking to a consistent diet over time with an appropriate amount of cheat meals will have you feeling both accomplished, and satisfied; allowing for more happiness in your life overall!
If you want more information on which foods can have the greatest effect on your overall level of happiness, I highly suggest this guide.
Depending on the diet you choose, you can even get your meals delivered right to your door with services such as Toronto healthy food delivery!
Here are some additional helpful tips which can help you with finding your diet plan to get in shape:
Start a Food Diary
Recording and counting your food seems insanely tedious, but it’s not about a strict diet and calorie counting.
We want to get real information about what our day looks like from our body’s point of view. We need to understand how much, and what we eat, to be able to influence our metabolism for both fat burning, and muscle growth.
Download a handy app with a friendly interface, buy a cute kitchen scale, and simply record what you eat for at least a few months.
In time, you will begin to understand how much you need to eat intuitively, and the foods which are best for your body. You will become conscious about your eating habits, and it will become much easier to improve them!
According to a study published in the Journal of Diabetes Research,
“After controlling for initial body mass index, hemoglobin A1c, and gender, only consistent trackers had significant weight loss (−9.99 pounds), following a linear relationship with consistent loss throughout the year. In addition, the weight loss trend for the rare and inconsistent trackers followed a nonlinear path, with the holidays slowing weight loss and the onset of summer increasing weight loss. These results show the importance of frequent dietary tracking for consistent long-term weight loss success.”
The most important benefit that I took from this is that when I saw on paper how many useless products I consume without being hungry (and most importantly without knowing it), I changed the way I look at most foods and snacks.
Now I don’t even want to eat them, and I don’t feel like I’m limiting myself!
I simply enjoy what I eat!
Try Intermittent Fasting
Overall, my favorite diet to suggest to people who are trying to get in shape is Intermittent Fasting.
According to research that was published by the Journal of Translational Medicine,
“Our results suggest that an intermittent fasting program in which all calories are consumed in an 8-h window each day, in conjunction with resistance training, could improve some health-related biomarkers, decrease fat mass, and maintain muscle mass in resistance-trained males.”
Most people use 16 hours of “fasted” time per day, and 8 hours of “fed” time.
Intermittent fasting is an excellent way to lose weight because it helps most people eat fewer calories throughout the day (since there are fewer hours of the day you are allowed to eat), improves insulin sensitivity, and helps your body clean its internal functions.
Along with that, doing intermittent fasting will help you avoid the trap of drinking a high-calorie, insulin blasting cup of coffee in the morning.
According to the 2017 study that was published in the Public Health Journal, researchers estimated that nearly 70% coffee drinkers use caloric add-ins such as creamers and sugar. Continually adding sugar will cause your blood sugar to spike and then crash, leading us to crave for unhealthy foods and then weight gain.
From these 70%, about 16% of their daily calorie intake came from sipping their coffee. And that 16% means gaining 70 additional calories a day more than those who don’t drink coffee. Even if you have the best pod coffee maker under 100, the results will still be the same. Using the right sugar alternatives for coffee or drinking Bulletproof Coffee is a great idea, but an even better idea, in my opinion, is to do intermittent fasting and drink only black coffee or black espresso.
After a few weeks of intermittent fasting, your body will work at maximum capacity!
Most people notice that your metabolism drastically improves over the course of an intermittent fasting period, and the majority of people have a lot of success losing weight with this diet strategy.
IIFYM (If It Fits Your Macros) or otherwise known as flexible dieting, is one of the most beloved weight loss programs because you can eat absolutely anything you want! The basic premise of IIFYM is that you will determine your macronutrient needs (per day), which you can fill with any food under the sun.
Many people are successful with IIFYM because there is a wide range of food choices. Unlike other diets, IIFYM is not restrictive at all.
The main issue with IIFYM is that you must “hit your macros” every single day, otherwise eating “junk food” will cause weight gain instead of weight loss.
As explained here by the guys at Fat Burners Digest, IIFYM isn’t more effective for promoting fat loss than other forms of dieting. Nor is it any less effective in most circumstances.
However, IIFYM is great for people who like to do meal prep and plan their meals ahead of time, and it has been wildly successful for many!
The main concern of IIFYM is monitoring macronutrient intake, but that doesn’t mean that nothing else matters. Anybody who takes athletic performance, health, or aesthetics seriously knows that their micronutrient intake is just as important as their macronutrient intake.
Moreover, “flexible dieting” or IIFYM still requires discipline, knowledge, and hard training to bring about the desired results.
You need to accurately calculate your caloric requirements, your ideal macronutrient breakdown, and then you need to hit those targets every day (without going too far over or under).
Look at the Ketogenic Diet
The Ketogenic Diet is a great option for people who are looking to lose a large amount of weight, and it is successful for others as well. In the Ketogenic Diet, the main goal is to put your body into a state of ketosis. Once your body is in ketosis, it will predominately burn fat as a fuel source, since it will not have carbohydrates to use.
The Ketogenic Diet involves eating large amounts of protein and dietary fats, and very low amounts of carbohydrates. Most people consume less than 50grams of carbohydrates per day on the Ketogenic Diet!
The Ketogenic Diet is also useful for people battling Type-2 Diabetes, and it has shown potential for other health problems as well.
The main problem that a lot of people have with the Ketogenic Diet is food choices since it can become monotonous eating vegetables and lean protein for every meal. However, the results will make it feel like the best decision you ever made!
See Also: Do Low Carb Diets for Weight Loss Work?
Step 4: Exercise Daily
According to a study published in Medicine and Science in Sports and Exercise,
“There is much evidence that a moderate amount of exercise is needed for the maintenance of functional integrity of the cardiovascular system, muscles, bones, and ligaments.”
If you want to get in shape fast, you are going to need to exercise.
If you have enough time to spare, then hitting the gym before work or after work could be really beneficial to your physical body as well as your mental health.
Joining a gym is a good investment in the long run.
If you would like to try some more intense workout programs, a few good examples of exercise programs for weight loss are:
- 20 Rep Squat Program
- Tabata Interval Protocol
If you do not want to go to the gym at all or don’t have enough time for it, you can do some basic bodyweight exercises at home. You can start with something easy like stretching or push-ups, and move on to more of the advanced stuff.
If joining a gym is not possible, you can always buy equipment and set up a home gym. Check out Fitness Equipments in Melbourne if you’re interested in seeing what type of home fitness equipment is available.
Having just a few pieces of used exercise equipment at home can make a significant difference!
If you have no interest in working out by yourself, you can always get into some kind of sports like basketball or football in your locality. This will make you sweat a lot and definitely help you burn a lot of calories.
Along with those types of exercise, you can also add yoga to your exercise routine.
Yoga is one of the more traditional approaches when it comes to getting in shape.
When you start out, it might seem very difficult to get through a yoga session, but once you get the hang of it, yoga can be one of the most refreshing and soothing activities.
There are plenty of books and online guides to get you started if you want to do it from home. There are also a lot of yoga classes available if you want to join them.
Unfortunately, many people see training as punishment. They see training as punishment for the weight gained previously, or for an extra piece of cake.
This attitude greatly decreases the result of the training itself and leads to indirect consequences. Being bored as a result of this attitude forces many people to simply quit training.
Instead, have an interesting workout plan, do what you like, and change your workouts from time to time. Training is not only weights and cardio!
You can swim, go horseback riding, play any sport, take dancing classes, do rock climbing, use trampolines, or any other type of physical activity.
There are tons of ways to stay active and get fit without going to a gym!
Unleash your wildest imagination, and do what you have always dreamed of!
Step 5: Use the Right Supplements
If you want to get in shape as fast as possible, you are going to need the help of a few supplements.
Using the right dietary supplements can help get nutrients into your body, and you will become much healthier because of them.
A few of my favorite supplements for getting in shape include:
You can also use specific nutrients if you only need a specific type of addition to your diet. For example,
You can also read a list of strong diet pills for sale that will help you if you need to lose a significant amount of weight.
If you want to use natural supplements which will help you get in shape and improve your general health, a couple of the best supplements I suggest are:
Related Reading: Best Supplements for Muscle Gain and Weight Loss
Step 6: Get Enough Sleep
When you think of ways to get in shape, getting enough sleep is probably not one of the top considerations. However, if you want to get in shape, you are going to have to get enough sleep each night.
According to a study published in Sleep Health,
“Individuals who habitually sleep outside the normal range may be exhibiting signs or symptoms of serious health problems or, if done volitionally, may be compromising their health and well-being.”
If you don’t get enough sleep each night, you will have a lot less energy the next day.
Not only does not getting enough sleep affect how much physical energy you will have, most people do not realize that not getting enough sleep affects them physiologically in other ways as well.
Sleep and the circadian system has a great deal of influence over your immune systems and other systems throughout the body.
Missing a night of sleep once in a while is not going to be a big deal, but if you regularly do not get enough sleep, then it is going to compromise many of the functions within your body.
Lack of sleep can affect your diet as well.
There are two hormones that need to be at normal levels in order for us to feel full after we eat. They’re called leptin and ghrelin. When you don’t get enough sleep, the levels of these hormones go down.
That means that you want more food, which makes it difficult to lose weight. Research is shown that people who do not get the right amount of sleep or quality sleep increase their daily caloric intake by an average of 300 calories per day.
Another thing that you should know is that sleep gives your body time to repair itself and rejuvenate for the next day.
There are some really good reasons to make sure that you get a full seven or eight hours of sleep every night; there are also many ways that you can sleep better.
Concluding Thoughts – Getting in Shape Fast
As you can see with this simple 6 step plan, getting in shape fast can be simpler than you originally thought. There are a lot of small changes you can make in your life to get in shape, and getting in shape doesn’t have to be a painful process.
Along with the tips mentioned above, there are tons of other gadgets and tricks you can use to get in shape. For example, DIY coolsculpting at home is becoming more popular. Compared with other “cosmetic” forms of weight loss, coolsculpting is generally safer and more effective for most people. Also known as cryolipolysis, coolsculpting essentially freezes the fat cells off of your body. Of course, there is a more technical explanation than that, but it is the main concept.
Going to a coolsculpting professional is safer and more effective than the DIY version, but you can perform a simple version with either a coolsculpting belt or ice alone.
However, tricks like this are only viable once you have followed the previous six steps and are on your way towards getting in shape already.
If you use these tips, I am confident you will see how quickly you really can get in shape!