Sometimes you just want to know how to get in shape fast! We know that the best way to be healthy and feel great is to have good habits day in and day out.
You’ve probably also heard the old adage, “Rome wasn’t built in a day.” Applied to our physical body, we know that if it took us 10 years to get out of shape, we won’t be cover model ready tomorrow. BUT- who doesn’t want to look good fast? Sometimes you just want to see results quickly! Read on to learn how to get in shape fast, safely.
Exercise, Eat Well, and Rest
You’ll make the most progress, and quickest, if you are firing on all cylinders: eating the right amount of calories and macro nutrients, doing both resistance training and cardio, sleeping enough, and taking good care of your health in general.
Some people prefer more balance: foodies might exercise more so they have leeway in their diet for indulgences. People who can easily maintain strictly planned meals might exercise a little less since they aren’t taking in as many calories.
Neither of these approaches is right or wrong, but you’ll see changes fastest if all of your habits are are moving you toward your goals; if you are firing on all cylinders.
Nutrition
The best way to see results fast and make the quickest progress toward fat loss is by adjusting diet, which is the sum of all consumption.
Every individual needs adequate amounts of protein, fats, carbs, and water. Individuals who are exercise and especially resistance training need more protein than the average individual.
Illnesses or special conditions aside, most people would do well to eat a few times a day, and plan a diet that is heavy in protein, vegetables, and fruits. From there, starchy carbs can be added in small amounts.
Alcohol will do nothing to help toward the goal of losing fat or building muscle, so if your goal is to make progress fast, skip the drinks. If you are wondering, “how fast can I see results?” skipping alcohol and sugary beverages will absolutely help you answer that question faster. Here’s a more thorough explanation on alcohol’s effect on your weight loss progress.
The challenge with diet is that there is a right amount; not too much, not too little. Consult a registered dietician to find the best plan for you.
Exercise: Resistance Training and Cardio
Though diet can drive progress quickly, exercise is absolutely essential to optimal health. Cardiovascular exercise promotes heart and vascular health, in addition to helping burn excess calories. Resistance training is essential to building muscle and increasing metabolism.
Resistance training, which can be lifting weights, using resistance bands, or bodyweight, raises an individual’s basal metabolic rate (BMR). This is the rate at which one burns calories at all times. Even a slight increase in BMR can add up to significant change; this is how to get in shape fast. Resistance training also shapes the body, which many people desire. Shapelier glutes, more massive chest and shoulders, and even improved posture all come from resistance training.
Cardiovascular activity, which is movement that increases your heart rate such as walking, jogging, running, or swimming, is a great complement to resistance training. You can potentially burn more calories in a cardiovascular session, but cardio will not change your BMR.
Related: Quad Exercises You Can Do at Home
Sleep
Everyone needs quality sleep, but the more demanding your life is, the more you need it! If you have elected to eat well, do resistance training and cardio, you’ll absolutely need to make sure you are recovering enough. A large part of this is sleep.
Prioritizing sleep is hard but not complicated. Plan well and utilize your day time so you can sleep 7-9 hours. Create a sanctuary in your bedroom so you can have a cool, quiet, dark atmosphere.
This is tough for parents and people in busy phases of life. Try your best, though, because you’ll be better overall for having better quality rest.
Mental Health
Remember you must also take care of your mental health, too! This means considering your new changes a blessing to you, not a chore. Be aware of your thought process and motivation so that you are healthy and not creating obsessive habits.
This means understanding that you can love your body while trying to change it. You can be thankful your legs work, and simultaneously trying to lose fat for your health or confidence level.
You can also choose to eat healthy because you take care of your body, not because you are punishing yourself for your condition. Understand that you can be happy, successful and worthy of love in every condition.
How to Get in Shape Fast
Be honest with yourself about how much of this you are willing to do. Changing eating habits is extremely hard, because eating and drinking are cultural. We meet up over meals, break bread with loved ones, toast our friends achievements, and generally bond over eating and drinking habits.
The above recommendations are about who to get there fastest, but fastest might not be the best way for you. You might see acceptable progress when you make 1 adjustment to your diet and walk 3 times a week.
There is no right or wrong. What’s right for you might not even be right for you in a different phase of your life. Try out some healthy new habits and see if it pushes you in the direction you like.
Persistence
Remember that you’ll get healthier, and you’ll feel better each step of the way. There is no “there”. If your goal is to lose 50 pounds, you’ll feel better after you’ve lost 10. Then you’ll feel better after you’ve lost 10 more.
Give it your best shot! Adjust if necessary, never quit, and appreciate all the progress you make! This is one of the most important parts for how to get in shape fast.
What’s Next For You?
What will you do to push your progress? If you are ready to jump into a workout program, check out these that I write each month. One is for someone completely beginning a gym journey, one is for those who exercise at home, and one is a more intermediate gym program. Let me know if you have any questions about which would be best for you! kathryn@kathrynalexander.com or message me here!
About the author
Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.
