Here Is How To Get In Shape Fast

A preliminary for how to get in shape fast

When it comes to a goal or end point that you’ve set for yourself, you probably(me too) desire quick results. We feel time is money and if it’s possible to attain quick results, we want to get them. This article will show you how to get in shape fast. Unlike trying to bulk up and build muscle which takes years, getting in shape is a much easier and more quickly attainable goal.

Before I tell you how to get in shape fast, I must also say that it will require work. You will need to dedicate yourself wholeheartedly to reach your goal. Getting in shape quickly versus taking your time requires strong dedication to the big 3, “Diet, exercise and sleep.” But you probably already have an idea and are ready to put in the work. So without further ado. Here’s how to get in shape fast.

The importance of sleep

Often overlooked by an increasingly stress and busy society, sleep plays a vital role in burning fat, building muscle, and improving overall health. Not only is the quantity of sleep important, but also the quality of your sleep. Also critical is the time you go to sleep due to your body’s internal clock setting.

For best results and to optimize hormone levels for fat loss and improving overall health, it’s commonly recommended that you get 7-8 hours of sleep. With myself, I find I need about 8 and a half. It’s up to you to listen to your body and respond accordingly. Humans are also conditioned to get tired shortly after sundown and all the inner workings of your body are conditioned to react best accordingly to this.

Make sure you've had at least 8 hours before this happens.

Make sure you’ve had at least 8 hours sleep before tackling that Monday. Your body AND mind will be appreciative.

Try to be in bed before 12 at the latest. If you stay up late enough your body pumps adrenaline to keep you up longer which leads to general fatigue and brain fogginess the day after. Melatonin is responsible for drowsiness and deep sleep. It’s secreted during the early hours after sunset when it’s dark. This is why it’s important to keep your house dim as to not disrupt this. Also I’ve noticed the later I go to bed, the more sleep I’ll require.

Don’t discount diet

Diet along with sleep are highly important and how well these needs are met will determine the majority of your progress towards getting in shape and improving your body. Lots of people tend to overcomplicate nutrition and assume they need to follow some wacky plan, like only eating meat, going full vegan, going on juice fast, among other things. This is highly unnecessary and proper nutrition is simpler than you might think.

Whenever I’m asked what diet plan is needed to lose weight I always sigh in my head and then I’ll say “You can eat whatever you desire as long as it doesn’t oversaturate your blood with sugar.” More specifically the food shouldn’t spike your blood with an unnecessarily high amount of sugar. When your body has this surplus, it stores the extra as fat.

Chicken and brown rice is a classic, healthy meal.

Chicken and brown rice is a classic, healthy meal.

The common distinction between good carbs and “bad” carbs are usually referred to as complex carbs vs simple carbs. Simple carbs are broken down in the body fast and what isn’t immediately used is stored as fat. Complex on the other hand, absorb slowly and feed your blood with sugar, giving your body time to use the sugar rather than store it as fat.

Typical complex carb foods are brown rice, whole wheat pasta, spaghetti, beans, veggies, whole grain bread, etc. A complex carb sourced mixed with a protein source such as fish, tuna, chicken, beef, tofu(if you’re vegan), healthy protein shakes, and you get the idea. A combination of both a carb and a protein source creates a great healthy meal that will help you lose inches off your waist and get in shape.

Exercise gets your heart pumping and the fat burning

Exercise is highly vital not just for getting a better body, but also for general health and longevity. Maintaining a exercise routine is probably one of the hardest things for a beginner.  You will lose water in the form of sweat, but also will lose weight in the form of fat. Exercise acts as a jump start for fat loss when your diet and sleep are in order. Don’t dread exercise. Think of it as your escape from the stresses of day to day life. It works.

Don't forget to stay hydrated! Humans are about 60% water and water keeps your metabolism in fat burning mode!

Don’t forget to stay hydrated! Healthy water consumption increases metabolism. Aim for 10 cups a day at least.

A proper exercise routine involves both cardio and lifting stuff. Cardio for a beginner is typically fast walking, but jogging is highly effective at burning calories in less time. Lifting could be anything from pushups to pull ups all the way to bench presses and squats. For a beginner pushups can be just fine as well as a form of pull ups(or the downward portion of a pull up if you can’t complete one.) If you have weights I’d highly recommend squats, deadlifts, overhead press(although some prefer bench press), and barbell rows or pull ups.

If you stick by this plan you will make progress

It’s important for injury prevention that all muscles are proportionally developed, which is why in this mini program I’ve added exercises with that in mind. Start with a comfortable weight and increase that in 5 pound increments each workout, or increase the reps by 1 until you reach 12, then add more weight and go back to 8 reps.

Monday:

Squats, 3 sets of 8 / Pull ups 8 reps 3 sets(lowering portion if you can’t do 1) / Overhead press 8 reps 3 sets / 20-30 minutes of jogging or fast paced walking – Workout 1

Wednesday:

Deadlifts, 3 sets of 6 / Bent-Over Rows 3 sets of 10(slow controlled form) / Bench Presses 3 sets of 8 / 20-30 minutes of jogging or fast paced walking – Workout 2

Friday: – do Monday’s aka workout 1

For Friday do Monday’s workout and on the next Monday do Wednesday’s workout. Every week workout 1 and workout 2 should be in alternating places if that makes sense. On non lifting days shoot for 45 minutes of total cardio per day, It can be split throughout the day if that fits your schedule.

Summing it all up

If you’re willing to put the effort in and are strict with your plan, you will make results. While making fast progress isn’t easy, the hard work not only builds your body up but also gets your mind in better shape. You’ll find that you can think clearer, have more energy, more motivation, more drive, and you’ll just feel much better overall. Don’t be demotivated if progress doesn’t come overnight.

Our bodies are slow adapting to stimulus but after a few weeks of dedication you should notice your waist get slimmer, your muscles get a bit bigger, along with a greater sense of well being. Don’t give up. If you do, you’ll look back at this a year from now wondering just how much progress you could have made if you would have stuck through those few weeks or even months afterwards.

Good luck and feel free to comment or bookmark my page.

James – james@inshapeinweeks.com

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