How To Get In Shape At Home – And Fast!

 This is how to get in shape at home

Do you want to avoid the hassle of having to pay for a gym membership? Are you wondering how to get in shape at home? Not to mention the average gym’s irritating admission fees in addition to their already steep monthly prices. The good news is that you don’t need to drive miles to a gym with fancy equipment to get in shape.

You can get in pretty good shape at home with what you have. As you approach a more advanced level, you may require a bit more equipment to adequately stimulate your body. As a beginner however, it doesn’t take much to stimulate your body and get in shape fast. The only real necessities for getting in shape assuming you get proper sleep are diet and exercise.

Diet is not to be discounted

A lot of people can become intimidated when they hear the word diet. It’s commonly assumed that one has to count calories, follow a certain meal plan, among other unnecessary things. I personally have not counted calories for many years and have made amazing progress since then. I also don’t have a specific meal plan that I follow and generally strive to just eat healthy(mostly) foods.

White bread is a simple carb food.

White bread is a simple carb food.

When one asks how to get in shape at home, the first thing I’ll mention is the importance of nutrition. The diet rules I follow, or general way of eating involves choosing foods with carbs(carbohydrates) that don’t digest fast and enter the blood stream too quickly. Fat gain occurs when you consume more calories than your body can use at once.

Just as eating too many carbs can cause fat gain due to an excess of sugars in the bloodstream. It also depends on what you eat when considering the sugar content in your blood stream. Certain carbs are digested fast and become sugar in the blood quicker than others. These “fast carbs” are commonly referred to as simple carbs. These should generally be avoided.

How to get in shape at home? Eat complex carb foods like brown rice.

Brown rice is a complex carb food.

Complex carbs on the other hand are slow digesting carbs that don’t enter your body too quickly and result in unwanted “fat gain overabundance”. Despite their name, these carbs are in typical foods you might normally eat.

Common complex carb foods are:


  • Brown rice
  • Beans
  • Whole grain bread
  • Sweet potatoes
  • Oatmeal and oat bran
  • Pasta(wheat and egg)
  • Quinoa

Carbs are not the only important diet factor that need to be mentioned to someone figuring out how to get in shape at home. Protein is the building block of muscles and of life itself. Protein is important as it builds muscle, and muscle burns fat. Both factors are essential in getting in shape at home. Common protein sources are:

  • Turkey
  • Chicken
  • Beef
  • Tofu(if vegan)
  • Eggs
  • Fish
  • Protein powder(all kinds can be helpful to supplement)

Those are just a few sources of protein but are my personal favorites. Protein powder is NOT a must but can be convenient if you don’t have time to cook.

Nutrition does not have to be overcomplicated as some make it out to be when figuring out how to get in shape at home, or anywhere else for that matter. If you find you are not making progress towards your goals despite proper exercise and sleep, then try to investigate your nutrition and adjust accordingly.

Your body adapts to what you do

Along with nutrition, exercise is also an essential aspect to getting in shape. Your body adapts to what you do, and if you are very sedentary with little exercise, then your body will adapt accordingly. However, if you exercise regularly then your body will change itself to make exercising easier. Changes include, less body fat, more lean muscle, and more energy.

how to get in shape at home

Start off slowly before working up to sprinting.

A proper exercise plan should include cardio as well as resistance training. Without a gym, the resistance training part becomes a bit more complicated, but not impossible. Sprinting should be a main focus, as well as push ups, pull ups, and bodyweight squats.

When starting out, I typically recommend people don’t start sprinting on their first day. This can lead to loads of issues like shin splints, plantar fasciitis, among other issues. You should begin with a walking warm up of 10 minutes, and then proceed to jog a distance that feels comfortable. Do what feels comfortable on push ups and pull ups but start off slowly.

As you work your way up and feel comfortable jogging, I’d highly recommend sprinting in addition. Sprinting has so many benefits like raising testosterone, increasing muscle, burning fat, releasing endorphins, and much more. It’s a killer full body workout and it’s no wonder sprinters are usually pretty ripped! Also check out my page on Exercise for more in depth information.

To sum it all up

As you keep your diet in check and continue to exercise, you’ll notice great difference in you look and feel. It may be intimidating at first but that’s how it is whenever we try something we aren’t used to. Over time staying in shape and improving becomes second nature. Until then, be persistent and don’t give up because unlike lots of things in life it does get easier.

Also when one asks how to get in shape at home, refer this article to them. As always I believe that if you apply what you learn, you’ll reach your goal. Navigate around my site as there is a wealth of information I’ve added to help YOU reach your goals.

Good luck and thanks for reading!

James –

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