Most people I know LOVE the idea of getting in shape quick, the "Magic Bullet" idea has been around FOREVER in the health and fitness industry: "This new pill will help you lose 10 pounds over night!"
But it really doesn't work that way, you're body is smarter than that, and it's going to adapt and it's going to find ways to get you to go back to doing something less extreme, because it doesn't like extreme, for the long-haul anyways.
That's why our New Year’s Resolutions don’t stick quite as easily as the weight does, because we make this big lofty goals of going to the gym for hours everyday, but then life happens and we forget all about it.
The truth of the matter is that you have to find a plan that works for you, for the long-term, something that you can do day in and day out, because if you can't stick to it, you won't do it, and then it won't work.
With summer upon us and nearly half the year over, many people are starting to feel that their beach body may not elicit the ‘wows’ they had hoped for.
That being said, there are some things that you can do to get yourself started off on the right track Faster...whether your goal is to lose weight, slim down, build muscle or gain strength, this guide will help you along on the way.
How To Get Fit Fast in 3 Easy Steps
Step 1: The Diet
The diet – perhaps one of the most difficult actions to take in your fitness regime.
Let’s first discuss the foods you should be eating, rather than the meal choices that will compromise your progress. You want foods that are full of nutrients and protein and fiber that start slimming down your waistline the moment they enter your mouth.
Vegetables, fruits, lean meats, fish, and for those who can tolerate them, legumes and dairy products build muscle, burn fat, and keep your body well-nourished and performing optimally.
Try to eat as many of the foods below:
These foods are chock full of proteins, nutrients, and health benefits to help you get into shape faster and your muscles roaring. It goes without saying (but let’s say it anyways ) that pizza, fries, chocolate cake and the like should be eaten sparingly, or you’ll put right back on whatever weight you lost.
Try to eat as many of the foods below:
- Wild-caught salmon, tuna, and mackerel for quality omega-3 fats and easy to digest muscle building protein.
- High quality meats like organic chicken and turkey, as well as wild game meats like buffalo to build muscle and strengthen your immune system.
- Spinach and kale to boost your nutrients, fight free radicals, and improve muscle recovery.
- Beets for stamina, berries for satiety, grapefruit for metabolism.
- Yogurt and cheese for quick and easy protein as well as calcium to strengthen your bones and fire up weight loss.
- Beans and legumes to provide fiber, burn fat, and regulate digestion.
These foods are chock full of proteins, nutrients, and health benefits to help you get into shape faster and your muscles roaring. It goes without saying (but let’s say it anyways ) that pizza, fries, chocolate cake and the like should be eaten sparingly, or you’ll put right back on whatever weight you lost.
Don't go crazy with restricting your favorite foods (because that will back-fire later on), just learn how to make healthier versions of them!
One of the tools that I highly recommend to all my clients who need help with their nutrition is the 21 Day Fix Challenge Pack. It come's with an easy to follow guided nutrition plan, a nutrient dense superfoods shake mix (to make life even easier!) and a 21 day fitness plan. I will also help walk you through it and personalize it just for you and your needs and goals. It's really so easy to get started.
To lose weight, you must create a caloric deficit, meaning your body needs to burn off more calories than it takes in. Cardio workouts are not only the best way to create a caloric deficit and shed some pounds, but it also encourages a healthy heart, improves blood circulation, and makes your body lean.
Whether you decide to bike around your neighborhood, get some miles in on the treadmill, or swim laps in a pool, you should aim for at least 30 minutes of cardiovascular activity to reduce the risk of heart disease and fight off any gains in weight.
Step 2: The Cardio
To lose weight, you must create a caloric deficit, meaning your body needs to burn off more calories than it takes in. Cardio workouts are not only the best way to create a caloric deficit and shed some pounds, but it also encourages a healthy heart, improves blood circulation, and makes your body lean.
Whether you decide to bike around your neighborhood, get some miles in on the treadmill, or swim laps in a pool, you should aim for at least 30 minutes of cardiovascular activity to reduce the risk of heart disease and fight off any gains in weight.
The trick is to not over do it on the cardio, excess cardio can be a stressor on your body, and excess stress contributes to weight gain and makes fat loss harder.
When people think of cardio they often think of hours on a treadmill or elliptical, but that doesn't have to be the case, your options aren’t limited to the gym: mow the lawn, play with the dog, go dancing, or my all time favorite, take a walk!
Walking is one of the best cardio activities you can do, in fact leisure walking for 30-90 minutes just after your workout has been shown to help reduce stress levels and increase your fat burning.
Step 3: The Workouts
Now it’s time to get your body looking toned and fit.
Adding strength training to your fitness regime will enhance your metabolism, improve your strength, and help you develop shapely muscles, which will make you look leaner. It's also the only way to gain mass for those looking to do so.
To sculpt your arms, upper back, shoulders and chest my favorite exercises are push-ups, pull-ups, tricep dips, bench presses, and shoulder presses. You can do all of these at home with some simple exercise bands, or invest in some weights (it's worth it, I promise)
To sculpt your arms, upper back, shoulders and chest my favorite exercises are push-ups, pull-ups, tricep dips, bench presses, and shoulder presses. You can do all of these at home with some simple exercise bands, or invest in some weights (it's worth it, I promise)
Squats, lunges and deadlifts are the best exercises for your lower body, there are a TON more that you can do, but starting with the basic three is crucial.
Building your muscles through resistance training is a great way to spike your metabolism, and get a lot stronger. Try to do some weight training 3-4 times a week.
Remember to start off light, gradually adding more weight to avoid injuries, and to take a day or two off to let your body rest. If you need help with a program there are lots of great ones out there.
Don't forget about your core either, sit-ups, air bikes and Russian twists will help flatten your midsection without the need for equipment. If these are a bit mundane for you, search or ask around the gym or web for tummy toning exercises that will also help and won't leave you bored with the same-ol'-same-ol' stuff..
To top off your fitness regime, add some yoga to the mix for a bit of mind and body exercise. Whether you join a class or practice in your living room, yoga is a great way to improve your balance, flexibility and your overall health and well-being.
Getting fit requires discipline and motivation. Getting fit fast requires the same. But both start with the right mind-set. In fact, the only obstacle preventing you from a beautiful body and exceptional health is your motivation.
Getting fit alone can quickly get frustrating. Without the right guidance and advice it can even be dangerous. But support is there.
If you’re looking for the best place to get fit fast, Beachbody On Demand provides hundreds of online workouts proven to get you burn off calories and get you ripped. You can stream all the world-class programs right from your computer as soon as you sign up, get unique meal plans customized to your goals, and connect with others, so you don’t have to do it alone.
It’s a great way to stay motivated. On top of that, you’ll get your own personal coach (me!) for one-on-one guidance and support to help you get fit even faster.
Don't forget about your core either, sit-ups, air bikes and Russian twists will help flatten your midsection without the need for equipment. If these are a bit mundane for you, search or ask around the gym or web for tummy toning exercises that will also help and won't leave you bored with the same-ol'-same-ol' stuff..
To top off your fitness regime, add some yoga to the mix for a bit of mind and body exercise. Whether you join a class or practice in your living room, yoga is a great way to improve your balance, flexibility and your overall health and well-being.
Staying Motivated
Getting fit requires discipline and motivation. Getting fit fast requires the same. But both start with the right mind-set. In fact, the only obstacle preventing you from a beautiful body and exceptional health is your motivation.
Getting fit alone can quickly get frustrating. Without the right guidance and advice it can even be dangerous. But support is there.
If you’re looking for the best place to get fit fast, Beachbody On Demand provides hundreds of online workouts proven to get you burn off calories and get you ripped. You can stream all the world-class programs right from your computer as soon as you sign up, get unique meal plans customized to your goals, and connect with others, so you don’t have to do it alone.
It’s a great way to stay motivated. On top of that, you’ll get your own personal coach (me!) for one-on-one guidance and support to help you get fit even faster.
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