The benefits of getting in shape are numerous, from improved mood and energy to lower risk of heart disease, high blood pressure and diabetes. But many people who want to get in shape are frustrated by a lack of progress. While it is important to be realistic and understand that obtaining physical results may take months or even years, you can achieve some significant gains with the right exercise plan and nutrition.
Start small, and work your way up to the recommended 30 minutes of exercise each day. Starting off too intensely can lead to sore muscles, burn out and discouragement. Also, the type of workout you do is just as important as how often you exercise. For example, if you’re new to exercise, try low-impact cardio exercises such as walking or swimming. You can also do some light weight training, which is good for both toning and building muscle.
Eating right is key to getting in shape, so focus on cutting out processed foods and eating fresh fruits and vegetables. Also, be sure to get plenty of water and sleep. The combination of these healthy habits should provide you with visible results within a month.
When deciding what diet to follow, it’s important to choose one that is sustainable in the long term. Try to cut out any foods that are high in sugar or sodium, as these can cause bloating and a loss of muscle tone. Additionally, it is a good idea to get a lot of lean protein as this will help you build muscle and replace fat cells.
In terms of getting in shape fast, HIIT (High Intensity Interval Training) workouts are a great choice. These are short but intense sessions where you work out to your maximum for 45 seconds, then rest for 1 to 4 minutes. You can do this with running, cycling, jump rope, the elliptical or a rowing machine.
If you find it difficult to stick with a workout routine, it can be helpful to have an exercise buddy. This not only helps keep you accountable but makes exercising more fun and social. Moreover, exercise partners can motivate you to push yourself further than you would on your own.
Another tip is to eat smaller meals more frequently, to help boost your metabolism and maintain your energy levels. You can also try to stand more during the day, such as by using a standing desk at work or walking around your neighborhood.
It’s also a good idea to reward yourself for meeting your fitness goals. This can be a monetary or physical reward. The point is to give yourself a reason to continue working towards your goals and not let anything get in the way of this. This includes not letting holidays or schedule changes derail your efforts. If you do have to take a week off, don’t worry too much, as resuming your workout routine will help you get back on track quickly.