We all want to lose weight and get in shape fast – but this drive must be tempered with the two Ps – a plan and patience. Without both of these, you could spin off down a frustrating and/or dangerous path.
First, you need to assess your situation. If you want to lose weight, you will have to run a caloric deficit in order to burn fat calories. This will require you to have one set of fitness and diet goals. If you want to start getting into shape, building muscle, cardiovascular endurance, and flexibility, you will need to have different eating and fitness regimes. Here are nine ways for getting in shape fast.
- The name of the game is intensity. You will need to work very hard during your workouts in order to see quick physiological changes. Making sure to maximize the intensity of your efforts is the best way to get in shape fast.
- If you are trying to lose weight while getting into shape, make sure you don’t lose weight too quickly. Shoot for about 1% of your weight lost per week MAXIMUM. Otherwise you may see some unfortunate side effects that can derail your efforts and harm your health. Also you will build bad habits, as you are looking to make a lifestyle change here, not simply do a quick fix, so you’ll need habits that are sustainable and long lasting.
- Play some sort of intense sport or activity, 3-5 times per week. This will keep your metabolism burning and will burn calories quickly. You will also be more interested and motivated in your workouts.
- Lower your portion sizes and eat smaller meals more frequently. Totally stop eating huge meals at irregular intervals. Your body needs an influx of nutrients at all times. However, you will want to make sure you are still running a calorie deficit if your goal is to lose weight. If you simply want to get in shape fast, where weight isn’t an issue, you will want to eat enough to satisfy your energy requirements and make sure you have the power and fuel to drive you through your daily activities.
- Do strength training. Strength training will help you build muscle, making your physique look better while also increasing the number of calories you burn simply by living and breathing every day.
- Don’t neglect flexibility training. It will help you prevent an injury which could sidetrack your efforts.
- Set goals for yourself. Obviously “get into shape” is a goal, but it’s somewhat vague, so you’ll want to set up guideposts along the way so that you know you’re meeting your goals.
- Try interval training. This will combine many activities together to keep your heart rate up, build muscle and strength, and burn calories. This is a great way to get into shape quickly, but it is quite intense, so make sure you’ve attained a basic level of fitness before embarking on an aggressive program.
- There are many programs out there that stress intensity and offer you significant changes within 30 or 60 days of the program. Some of these programs will actually work if you follow them to the letter, but always check for reviews and with your doctor to make sure before starting any program.