Getting in shape takes commitment. But if you’re willing to do the work, you can improve your overall health in just two months. The key is to create a plan that includes healthy eating, regular exercise and weight training. These activities will help you increase flexibility, build strength and endurance, reduce body fat and maintain a healthy heart rate. The good news is that you don’t need to spend hours in the gym each day to achieve these goals. Even a few sessions each week can make a difference.
Setting a goal that is too broad or unrealistic can sabotage your efforts. Creating specific, measurable and action-oriented goals can help you determine how to get in shape in two months and keep your focus on the results that matter to you.
If you’ve been inactive for a while, you should start slow and build up to your target workout. It’s important to give yourself time to adjust and avoid injury or over-training. Start by doing low-intensity cardiovascular exercises such as walking, swimming or cycling and incorporating a few bodyweight exercises like push-ups, planks, squats and lunges into your weekly routine.
Muscular Strength
Using your muscles to their full capacity requires a strong resistance-training program. To build muscle mass, aim to complete 1-3 sets of 8-12 repetitions per workout for each major muscle group in your body (chest, arms, back, legs, and core). You can incorporate high-intensity exercises, such as burpees, jumping jacks and squat jumps, into your routine to add variety and increase your cardio endurance.
To define your arms, focus on triceps exercises, which make up two-thirds of your arm mass. Close-grip benches, military presses and dips are great choices for this area. When you’re ready to progress, try adding a cable or dumbbell bicep curl.
It’s also important to focus on your diet. Determine your daily caloric needs after consulting with a dietician or physician and use meal planning and prep to stay on track. Avoid fad diets or “quick fixes” that promise instant results, as these can set you up for failure.
Bad lifestyle habits, such as smoking or excessive alcohol intake, can undermine your fitness goals. Taking steps to eliminate these unhealthy habits can help you feel better physically and emotionally, which may be just the motivation you need to stick with your health plan.
When you’re trying to get in shape, remember that it is a process and that the most successful people are those who remain consistent with their plan. If you can’t do it alone, enlist the help of a friend or family member to hold you accountable. Having someone to train with can be a great motivating force, especially during the early stages when it’s difficult to stick with a new workout routine. It’s also a great way to ensure that you don’t miss a workout when one of you is sick or has an unexpected event pop up.