I Need to Lose 100 Pounds! 16 Ways to Reshape Your Body

If you are very overweight or obese, your body is crying out for help. It’s systems are overtaxed by the extra weight, and every part of your body is suffering, from the circulatory system to your brain and everything in between. Thus, losing that weight, even if you lost only a decent sized chunk of it, would do wonders for your health. You’d reduce your health risks and feel much better about yourself, inside and out. However, losing this much weight is a great challenge, one that you can meet as long as you have the three Ps – a plan, practices, and persistance. To help get you started on your quest, here are sixteen ways to reshape your body and, as a result, reshape your life:

  1. First, you need to be clear on how many pounds you have to lose. You should then write down your goal in a book; let’s say, for the sake of this article, that you’re looking to drop 100 pounds. Then, write down on paper, “I need to lose 100 pounds.” Do this every day when you wake up in the morning; this will get you focused on your goal throughout the day.
  2. Next, you need to set your time frame. How long do you have to lose the weight? For instance, if you have a wedding in a year to attend, you can set a reasonable goal to that point. In general, longer is better; if you want to know how to lose 100 pounds in 6 months, you’ll have to go to more extremes than if you have a year. Losing 100 pounds in a week, futher, is impossible. In general, it’s better to set longer term goals, goals that you can maintain over your lifetime.
  3. Next, figure out the first P – the plan. You’ll need to be as specific as possible with your diet and exercise regime. If you settle on vague goals, you will almost definitely not succeed.
  4. For your diet, for example, figure out how many calories you’re going to shoot for in a day. Figure out how many meals you’re going to eat (the more, the better, say around 5 to 6) and then schedule in when you will eat them. For instance, you can eat a sound breakfast when you wake up, a midmorning snack, lunch, an afternoon snack, dinner, and then an evening snack. This would be the perfect balance to get you through your day.
  5. Next, figure out the foods you’ll be eating. Though you are eating 6 meals, they’re more like 6 snacks. You’re going to have to get used to smaller portions, ones that leave you satisfied, not “full.” You should never get too hungry or too full; both are signs that something has gone wrong.
  6. The next step in how to lose 100 pounds is to plan out your exercise regime. Make sure you schedule out the EXACT times and days that you work out, and the particular workouts that you do. These workouts don’t have to be long and intense at first – break yourself in, especially if you’ve been sedentary for a while. As you get going, you can then increase the intensity and the duration. In general, however, more intense, shorter workouts are more effective than long, rambling ones any day.
  7. Cardio should be the base of your workouts – treadmills, bikes, skating, sports, etc. You should also include plenty of weight training to keep your muscles strong, and add flexibility to help prevent injury. You may also like Yoga, Pilates, or any other class. Whatever you enjoy and whatever keeps you motivated is what you should do.
  8. After planning, your next P is “practices.” What this means, simply, is building habits, routines, and ‘rituals’ into your daily life to keep you going. We all have limited willpower, so you’ll need to make things automatic, like habits, if you ever want to make them stick. Make sure to do the same things day in, day out, in order to get this habit entrenched in your brain.
  9. The third P is persistence. You’ll have bad days, days where you want to quit, and days where the cravings and laziness are overwhelming. Even if you slip one day or even one week, don’t give up! Keep moving forward, one day at at time.
  10. Keep records of your progress so that you can see how well you’re doing through the program. The more you monitor your progress, the more you’ll be motivated to keep going. Plus, you’ll also know if your weight loss program is working. Don’t get too obssessed with stats, of course.
  11. Don’t make your life about deprivation – have your favorite treats every once in a while, making sure to keep the serving sizes modest, of course.
  12. A cheat day every once in a while isn’t bad either – it can restart your metabolism which may be slowing down if you aren’t eating enough.
  13. To that end, don’t starve yourself! This will only set you back and make you miserable. Make sure you eat plenty of food, but enough so that you’re satisifed but below your caloric requirements for the day.
  14. Don’t neglect eating healthy. Make sure to eat a balanced diet with the nutrients your body needs to flourish.
  15. Get plenty of rest – you’ll lose weight while you’re sleeping, and you’ll rest up from your exercise program.
  16. Don’t lose weight too fast. During the first two weeks you will lose a ton of water weight, so don’t be alarmed to see huge weight losses. However, in later weeks you don’t want to lose weight too fast. What ‘too fast’ means will depend on each person and on your starting weight. For this reason, it’s good to have a doctor monitor your progress, especially when you have to lose a huge amount of weight like this.

Any more ways? Leave them in the comments!

11 Ways to Get Abs: The Best Exercise to Lose Belly Fat

Among all the places where fat hangs, the belly is by far one of the most hated, if not THE most hated. Unfortunately, it is also the most stubborn fat deposit in the body. For many people, it is the final store of excess fat that needs to be worked off after all other fat has been lost. This is why many people think that the last few pounds are the hardest – it because they are. These last few pounds are the body’s last storage defenses against starvation – so you better believe that it will hang on to them as hard as possible.

Luckily, there are some activities you can do to help reduce the amount of belly fat you’re carrying. What are the best exercises to lose belly fat? This is a hard question to answer, for reasons that will be explained below. In short, you need to do a number of things in concert in order to lose belly fat most efficiently and effectively. Here are eleven ways to get abs. The more you follow, the better your results:

  1. If you come into this topic asking, “What is the best exercise to lose belly fat?”, you are starting off on the wrong foot. There is no one exercise that will magically melt the fat away – in other words, you can’t spot burn fat. You need to have a full body, comprehensive plan in place that will lower your overall weight and body fat percentage. Once your body fat percentage gets low enough, belly fat will begin to melt away and reveal the abs that you have underneath.
  2. We all have ab muscles – they are just covered by layers of fat. There are two general ways to reveal your abs – lose fat from the midsection and make your abs more developed – that is, make them larger and more toned. Combining these two methods will give you the best effect.
  3. First, a brief note about dieting and exercise. You’ll have to lose weight to get your abs to the point where they can begin to show. This site and other sites can give you plenty of advice about weight loss, so we won’t repeat the topic here. Just know that you need to lose overall poundage in order to get to the point you want. You can’t wear a belt, take a pill, or do the ‘best exercise to lose belly fat’ and hope that your gut will disappear. Instead, you need to take a full body approach. Lower your calorie intake and upgrade your calorie burning through exercise. Think long-term, and don’t give up.
  4. Now on to the best exercises to lose belly fat. First, you want cardio exercises that will maximize fat burn. These generally are the more intense exercises – the more intensely you work out, the more fat you’ll burn throughout your body (including the midsection). Thus, interval training, high-intensity interval training (HIIT), sprints, and intense sports games will help you with this. Long marathon sessions of low to moderate intensity cardio contribute, but they are not the most efficient for your time. Mix in both to get the best balance of fitness and fat burn.
  5. There are a lot of stomach exercises to lose belly fat. Perhaps the best one of the lot is the standard crunch. Lay down on the ground and bend your knees. Cross your hands in front of you or let your hands support your neck. Use your abs, core, and back to lift your upper torso off the ground. Do 3 sets of 8 to start out, and slowly increase the number of reps and sets as you go.
  6. You can also make this a resistance exercise by adding weight. There are machines in a gym that will let you do this, or you can simply carry a heavy weight as you do crunches. Only do this when you get used ¬†to normal bodyweight crunches, as this is advanced. In general, you’ll want to constantly upgrade the difficulty of the exercises you’re completing in order to keep your body changing and adapting.
  7. Crunches can be rough on your neck, so there are plenty of other exercises you can do that will help. In fact, be careful with any exercises done on the ground, as they may hurt your posture or your back if you do them too much or do them incorrectly.
  8. You can perform ‘twisting’ exercises as well to target your obliques – the muscles on the sides of your torso.
  9. One of the best things you can buy to help you lose stomach fat is a medicine ball. You can perform many of the same exercises on this ball as you would on the ground. It’s great because it can stress your muscles in different ways while giving your back and body the support it needs to properly perform the exercises.
  10. In general, the abs are muscles like any other. They need time to rest and recuperate and rebuild, just like if you were pumping iron with your arms, chest, back, legs, etc. Thus, don’t overwork them. Make sure you give your abs adequate rest – at least 1 to 2 days – in between workout days. Don’t do too many sets at first until you get stronger, and continually monitor what your body is telling you. If something doesn’t feel right, stop immediately! And always check with a doctor before starting any program.
  11. A final note: you don’t need any fancy equipment to do these exercises and get the abs you want. Those chairs and rockers are more a waste of money than anything else, and those silly belts you see on TV will do absolutely nothing for you.

More Resources

The Truth About Abs

12 Ways to Get Skinny Legs

Have you ever¬†thought to yourself, “how do I get skinny legs?” You might have even searched for that very search string to get to this page. Legs that seem a bit too, well, ‘bulky’ can be a hassle when you are wearing jeans are shorts, and it’s always fun to show off your legs when you’re wearing a skirt. If you want to know how to get skinny legs, wonder no more – here are twelve ways to get skinny legs fast, perhaps faster than you ever imagined possible. It will take some work and effort, but you can begin to see results in no time as long as you are consistent with your plan.

  1. First, it should be admitted that you can’t spot burn fat from particular areas. So if you do leg exercises, you won’t burn away flab or flub from your legs and your legs alone. Instead, you need to lose weight in general in order to bring your body fat percentage low enough that your legs will begin to get leaner. You’ll want your body fat to be around 18% before you see the results you want. So, put together a plan to lose weight if you need to. We won’t discuss that here, as there is a ton of lose weight advice on this site (check the category ‘Health & Fitness’ in the sidebar for more info). Instead, we’ll focus on how to get skinny legs specifically.
  2. Even though you can’t spot burn fat, you can do exercises that will help tone your legs. You won’t add muscle bulk, so don’t worry about that – instead, you’ll let your muscles look sleeker and leaner, and they’ll acquire a better shape, perhaps giving them the illusion of skinniness even if you lose no fat from the region. Some possible exercises include…
  3. Walking, running, swimming, walking or running stairs, sprints up hills, skating – nearly any cardio exercise can help you strengthen and tone your leg muscles! Especially try to do these exercises up inclines, as you’ll put more stress on your legs and thus get better results for your workout.
  4. Sports and calisthenics can also help you lose weight and tone muscles.
  5. Add strength training exercises to your workout. This will further help strengthen your legs. Make sure to target all the muscles – the glues, calves, quads, and hamstrings. This will make sure you strengthen the entire leg, and you’ll enjoy great physique benefits in the meantime.
  6. No matter what exercises you do, make sure you continually upgrade the challenge you provide. Keep track of how long you walk, or how many steps you climb, or the distance you travel, or the speed of your sprints. The more you challenge your leg muscles, the quicker you’ll get skinny legs.
  7. Make sure to properly warm up and stretch your legs. Injuring your legs from overexertion is no way to improve your physique.
  8. Pilates, Yoga, and other core training can help tone your legs too.
  9. The second piece of the puzzle to get skinny legs is diet and nutrition. If you need to lose weight overall, you’re probably already doing what you need to do to lose weight, but here are some general tips that may help:
  10. Make sure you eat plenty of protein. Protein is the building block for muscles, so if you want to get toned legs and thighs, eat enough protein to supply them. In addition, protein can help you manage your appetite, aiding you in your weight management goals.
  11. Make sure to drink plenty of water to keep your body hydrated, your skin clear, and your muscles firm. Dehydration can negatively affect you in many ways, so always drink even before you are thirsty.
  12. Finally, keep at it. The secret to how to get skinny legs and thighs is to set your goal, work towards it, meet intermediate progress benchmarks, and then see the goal through to the end. Don’t give up if it doesn’t work right away – with enough patience and consistency, it will!

If you have any more ideas, leave them in the comments!

20 Ways to Get in Shape in 6 Weeks

If you want to get in shape and lose weight, you need to set timelines and deadlines. If you make your goal random and seemingly never-ending, you won’t be able to see the finish line and motivate yourself to succeed. This is why selecting a block of time, in this case six weeks, is a good way to structure and define your goals. Here are twenty ways to get in shape in 6 weeks:

  1. Set specific goals for your 6 week period. To get in shape in six weeks, you need to be able to define what ‘in shape’ means for you. If you simply want to lose weight, then you need to define your goals by new lifestyle changes. If you are a runner, perhaps you want to set distance or time goals. If you play sports, perhaps you set some other goal related to your activity. If you are lifting weights, perhaps you want to make goals related to strength gains. Whatever your activity or motivation, you need to define your health goals in these terms.
  2. Get a system to guide you. There are tons of resources out there, so take your pick. I recommend The Diet Solution – click this link for their free vid.
  3. You may find it easier to set fitness goals than actual outcome goals, given that the time period is so short. For instance, you may want to say “I”ll work out 4 times a week on these days and I’ll eat this many calories a day.” Doing this will lead you to more long term success because you’ll build habits that stick. If you don’t meet your ‘weight goals’ or ‘athletic goals,’ you may get discouraged, but you’ll be guaranteed to meet ‘action goals’ if you actually go out and do them.
  4. Let’s talk about weight first. If you want to get in shape in six weeks, and by ‘in shape’ you mean lose weight for some event or other deadline, approximate about 1.5 pounds per week of weight loss. This will translate into around 10 pounds of fat lost during this period, quite a respectable amount. This will translate into 10 pounds x 3500 calories/pound = 35000 calories. Six weeks translates to 42 days, and 35000/42 = 833 calories or so. Thus, you’ll need to burn 833 calories per day due to changes made in diet and exercise.
  5. This above example is what we mean, specifically, about setting your goal. Put numbers on whatever you need to do so that you can have actual benchmarks to reach during the six weeks and at the end of the 42 day period.
  6. As for the ways to actually get in shape in 6 weeks, let’s begin with diet. How many calories you eat will depend on your goals (weight loss, maintenance, or weight/muscle gain), so we can’t give you an exact amount here. We can give you some general guidelines, though, including:
  7. Eat 5 to 6 meals throughout the day in small meals or snacks. Try to eat a similar amount of calories at each meal to ensure even blood sugar levels and thus hunger levels. Eat protein at every meal when you can to help control hunger. This will keep your metabolism burning consistently, helping you to burn calories, gain muscle, recover from workouts, and the like.
  8. Drink plenty of water throughout the day – it’s an important ingredient regardless of your getting in shape goals. Kill sugary drinks that only add calories to your diet and give you nothing else in return. Switch to diet drinks if you need a good bridge beverage.
  9. Make sure you eat plenty of fruits and vegetables to get the vitamins, minerals, and nutrients your body needs. It’s not simply enough to lose weight or become more athletic. Your body needs certain pieces too to obtain true overall health.
  10. Get plenty of sleep. This will help you recover from workouts, and you’ll burn calories during your sleep. If you are tired, you’ll tend to eat more to compensate. Also, if you are tired, you will find it harder to exercise, and you will not expend as much energy through the day, lowering the calories you burn.
  11. Exercise is obviously an important ingredient in this equation. For you to lose weight, gain weight, or just generally get in shape, you’ll need to exercise. The particular kinds of exercises, the volume, and the frequency you do will depend on the goals that you define above, but we can give you some general guidelines:
  12. Intensity is key. Workouts are better if they are shorter and more intense than if they are longer and less intense.
  13. Your body needs to be constantly challenged. During these six weeks, your body may begin to get used to certain exercises, routines, and weights, so make sure you change things up often to keep your body guessing and to keep the gains coming.
  14. Make sure you give your body the rest it needs to fully recover from workouts. Recuperation and renewal is just as important as the exercises itself, as this is where the growth occurs.
  15. The activities you can do to get in shape are only limited by your imagination. Don’t stick yourself in a gym if you hate it, as there are plenty of things to do outside and in other areas. Even walking a mall is a great way to get exercise and have fun doing it!
  16. Add strength training to your workout schedule. This will build muscle mass, causing you to get stronger and burn more calories. This will be the foundation upon which you build all of your fitness, so don’t skip this step.
  17. Set fitness goals by slowly increasing the difficulty. For instance, if you use a treadmill, increase the ‘speed’ at which you run by .1 mph each session. This will slowly cause you to get stronger and more adaptable.
  18. Don’t ignore calisthenics. You could get into great shape in 6 weeks simply by doing pushups, pullups, situps, jumping jacks, and the like! You don’t necessarily need fancy equipment, gyms, and trainers to get the job done.
  19. Don’t give up! Persistence is key. You see the finish line, so sprint towards it, and enjoy the rewards at the end.
  20. Set your next 6 weeks goal. Fitness and health is a life long journey, not something that you “only” do for this six weeks.

Running to Lose Fat

If you want to lose weight, there are tons of exercise and diet programs out there to meet seemingly any taste or need. Most of them, however, don’t work, either in the short term or the long term. The best way to lose fat is to stick with the traditional, hard-won wisdom that we hear all the time: good, low calorie diet and exercise.

Of all the ways to exercise, no one activity necessarily stands supreme over the others. However, one great activity that you can’t go wrong with is running to lose fat. What is great about this activity in terms of fat burning over others is that you get in the precise’ fat burning zone’ of cardio activity while you run. During this zone, your body burns fat calories in the highest proportion of all the calories you burn. Thus, if you run consistently, you’ll melt away fat.

What about spot burning? Can you burn specific areas of fat with these activities? In other words, is running to lose belly fat a viable option? Unfortunately, no. You can’t burn away fat from a specific area, only from the entire body. As you lose weight, and your body fat percentage drops, your belly will eventually melt away, revealing the abs underneath. So, the only solution is to run to lose fat generally, and you’ll be basically running to lose belly fat at the same time, just a little bit more slowly than you might hope.

Before embarking on a new running program, consult with your doctor to rule out any health problems that might get in the way of your new goals. If you are new, start slow, perhaps walking at first, then jogging, and eventually working your way to running. Buy supportive shoes, as running can be pretty rough on the joints, and make sure to get whatever other equipment you need to make your exercising run smoothly. If you do get an injury or cramp, don’t fight through it – listen to your body. If you hurt yourself, you’ll stunt your progress.

Nutrition will be an important part of this. Running to lose fat will require you to eat fewer calories than you burn; otherwise, you’ll get the cardio benefits, but you won’t lose weight. Thus, eat a diet of whole grains, lean meats, and healthy fats, rich in vitamins, minerals, and antioxidants. Make sure to drink plenty of water.

14 Ways to Get in Shape in 2 Months

Though fitness and health is a long term project, and ultimately a lifestyle change rather than a temporary fix, it is possible to make great gains in a short period of time. If you are looking to get in shape in 2 months, you’ll need to work hard every day to reach your goals. You’ll need to combine a rigorous and healthy diet along with intense exercise. If you stay focused on your goal, and work towards it consistently, you’ll be sure to succeed. Here are fourteen ways to get in shape in two months:

  1. Train for a marathon or triathalon. You’ll have a goal to work towards beyond simply getting in shape quickly.
  2. Lift weights three to four times a week. This will build muscle, increasing your strength, muscle tone, and the number of calories you burn.
  3. Increase the amount of distance you walk simply by adding it to your daily routines. Instead of parking close to a store, park far away and walk the distance to the entrance.
  4. Substitute high fat foods for lower fat versions; high sugar for low sugar; high calorie for low calories. These small changes, taken in total, will make a large difference.
  5. Get a system that will help you burn fat and lose weight in the most effective way you can. There are truly tons of systems out there; here’s one you can check out when you get a chance.
  6. Sleep! Getting enough sleep will help you burn calories and have the energy you need to meet your goals.
  7. Drink plenty of water to fuel your muscles and your workouts! It will also help you control your appetite, lowering the number of calories you’ll eat.
  8. Practice your favorite sport every day. This will allow you to have fun while also losing weight and building your strength, endurance, flexibility, and agility.
  9. Eat less, but more. Lower your portion sizes but eat more often. Shoot for around five to six small meals a day. Avoid pointless snacking.
  10. If you are dealing with stubborn body fat, you’ll have to approach your diet and exercise program with an approach geared to this particular brand of fat loss. For more information, check out this “31 Day Fat Loss Cure” video/presentation.
  11. You can still eat your favorite foods as long as you keep the portions small.
  12. Cut out sugary drinks like juice, iced tea, and sodas.
  13. Walk briskly every day. Once you get used to the routine, try jogging, then running. Increase your distances and speed as you become more fit. By the end of the 2 months, you’ll be ready to rock!
  14. The best way to get in shape in two months is to work EVERY DAY towards your goal. You have a short time frame, so mistakes and slip ups can have serious consequences for your efforts. If you do slip, though, don’t give up and lose hope. Go back to your plan immediately, and stick with it!

9 Ways to Getting in Shape Fast

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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Don’t neglect flexibility training. It will help you prevent an injury which could sidetrack your efforts.
  7. 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.
  8. 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.
  9. 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.

8 Ways to Get In Shape in 30 Days

Obesity and its related health issues are more prevalent then ever, and the problems will only seem to get worse in the coming years. Thus, it’s important for us to keep our body’s health in mind as we live our lives, not only to improve the quality of our lives but also the quality of our society. However, many of us simply are too overtaxed to do what we need to do to get in shape. Luckily, there are some ways to improve our fitness and our health quickly. Here are eight ways to get in shape in 30 days:

  1. Keep this in mind: though you can make good improvements in 30 days, fitness and health is a life long commitment. You can’t just work out and eat right for 30 days and go back to old habits and expect those changes to stick. These 30 days are the beginning, and should be followed by another good month, and another, and so on.
  2. Get a system. There is plenty of information out there, so take your pick, but I recommend The Diet Solution.
  3. Get your diet under control. Find out what you base calories are for the day, and make sure your diet reflects your goals based on those calories. If you want to lose weight, eat fewer calories; gain weight, eat more. To maintain your weight, make sure you eat as many calories as you body needs every day.
  4. Eat a well-balanced diet of whole grains, lean protein, and healthy fats. Get in your vitamins and minerals, eat fruits and vegetables, and perhaps take a multivitamin to supplement your diet. Drink plenty of water. Avoid simple sugars, sodas, alcohol, and fatty foods except for occasional treats. Keep your portion sizes under control.
  5. Keep track of your diet in these 30 days, counting your calories carefully and making sure you are eating what you need to eat. If you plan everything out right, you should be able to make significant changes within those 30 days.
  6. To get in shape in 30 days you will need to add a fitness program to your efforts. Mix in cardio, strength, and flexibility training throughout your program. In your month of workouts, you should have around 15 days of cardio, 8 days of strength, and 20 bouts of flexibility training, with plenty of rest days in between. If you already have a good amount of fitness, consider upping these amounts.
  7. To get in shape quickly, such as in 30 days, you will need to make sure you do enough intensity in your workouts. Long, rambling, aimless bouts on the treadmill or with the weights won’t be as effective as well-planned, intense, short bouts of exercise. Intensity will get the job done here, not necessarily volume. Make sure you give your body enough rest, however, to recover and repair from the workouts. You actually make the physiological changes you desire when you are resting, not when you are actually working out – the workout is the stimulus, not the result.
  8. Consider joining a “boot camp” program at a local gym or fitness center. These clubs will give you the motivation, workouts, and tools to get you in shape fast. There are also video and DVD programs that purport to do this. Always check reviews of these products and services before you commit to anything, however.

15 Ways to Get in Shape

Looking for the best ways to get in shape? You’re in luck. There are literally thousands of quick ways to get in shape for any age, activity level, starting point, and interest! Combining these methods with a proper diet will have you on your way to the healthy, stunning body you have always wanted. You just need to know where to begin. Here are fifteen tips and hints to get your going on your path to a lifetime of fitness and health:

  1. Walk more without actually meaning to. In other words, add more walking distance to the things you do every day. Park far away in the parking lot and walk to the store instead of parking up close. Take the stairs instead of the elevator. Sit down and figure out the times and places in your day you can add some extra walking.
  2. Actually take time out of your schedule to walk. Adding even 15 minutes of brisk walking to your day can get you on the road to fitness.
  3. Get a system – learn the ins and outs of losing weight. Education is the key!
  4. Used to walking and b0red with it? Try jogging!
  5. Or, how about running? Races? Sprints? Upping the intensity will help you get in shape quicker, as intense workouts are the fastest way to get in shape. Slower, marathon-like workouts take more time and don’t have as great of an effect.
  6. If propelling yourself with your feet isn’t your thing, try some other form of locomotion. Good examples include swimming, skating, biking, rowing, and other means of human transportation.
  7. Get a gym membership. Gyms have tons of cardio equipment, like stationary bikes, treadmills, and ellipticals. They also have weight lifting equipment and classes for you to join. In fact…
  8. Find a local fitness club or gym and join their classes. This is a great way to have fun, stay motivated, and be guided by a mentor on the path to fitness.
  9. Find a sport you love and play it. Hockey, basketball, tennis, even golf – do it consistently and you won’t even realize that you’re exercising. This is one of the easy ways to get in shape.
  10. Take martial arts classes. You can learn a skill, defend yourself, and carve a sweet new body all at the same time!
  11. Use your daily chores as a way of getting some exercise. Mowing the lawn, walking the dog, gardening – whatever it is, make it intense and you’ll be sure to see results.
  12. Get exercise DVDs and work with them at home. These are great for giving your quality, well-designed workouts for the fraction of a price of a personal trainer, all in the comfort of your own home.
  13. One of the fast ways to get in shape is to train for a race or triathlon. You’ll be well motivated to work out, and you’ll get the benefits of your program as you work hard to succeed in your race.
  14. Join an online fitness group. These can give you motivation and help on your journey to get in good shape.
  15. Make a ‘workout playlist’ and listen to it when you are exercising. You can also add podcasts and even movies and TV shows to your mp3 player to make the experience even more enjoyable.

The Fastest Way to Build Muscle

Losing weight is one thing, but getting an attractive, sexy body is another thing altogether. Unfortunately, the goals of losing weight and gaining muscle mass are in some ways directly opposed, particularly in the types of exercises that need to be done and in the amount of calories that need to be eaten per day. In other words, there really is no way to both lose weight and build muscle fast, so you’ll need to focus on one or the other. For the purposes of this article, we’re going to assume you want to build muscle fast. Here is the “secret” formula of the fastest way to build muscle:

  1. The first ingredient is desire. You need to have the right reasons and the right attitude in order to successfully meet your goal. Are you gaining muscle for yourself, or are you doing it for someone else? Ultimately, you need to do it for reasons that will keep you motivated in the inevitable downswings of your journey.
  2. You need the right exercise program in order to properly gain muscle mass. The best way to build muscle, especially if you’re looking for size, is to lift heavy. You really need to stress out your body systems as much as possible in order to get the physiological changes you’re looking for.
  3. When performing the exercises, don’t cheat. Make sure you use proper form. This is important for two reasons. First, it prevents you from injuries. Trying to lift more weight than you can handle requires you to use other muscles to help you lift the weight, potentially stressing out body systems and causing muscle pulls, tears, or worse. Second, you lose the benefits of the exercise if you don’t perform it properly. You’ll get more out of your workout if you lift less weight correctly than if you lift more weight incorrectly.
  4. An important rule of thumb for your workout – and a key to the fastest way to build muscle – is to keep your body guessing. If you keep on doing the same old exercises, your body will adapt to them and will derive no benefit from their continued repetition. Every six to eight weeks make sure you change up your routine substantially. A benefit of doing new exercises and routines is that you’ll be less likely to get bored and stop doing your program.
  5. To support this program of hardcore lifting, you’ll need to eat enough. You need to eat more calories than you burn in the day in order to gain weight, and many of those calories need to be from protein, which gives your body the building blocks (amino acids) needed to build muscle mass. This is why it is hard to lose weight and gain muscle at the same time – to lose weight, you need to eat fewer calories than you burn, and to gain weight (muscle), you need to eat more than this number. Thus, in this weight gaining program you will also gain some fat – this is normal and pretty much unavoidable. However, during the cutting phase, after you’ve gained rock hard muscle, you can do cardio to melt this fat away.
  6. One of the most ignored ways to build muscle fast is to increase the amount of time you rest. You will do more damage to your progress (and even your health) if you work out too more than if you rest too much. Too many people embarking on a gain muscle mass program work too hard. You need to work smart, not simply hard, in order to get the maximum benefit for your investment of time, resources, and effort.
  7. To this end, don’t work out too many days during the week. You’ll sacrifice your gains, and potentially hurt yourself, if you lift more than four times a week (generally). The exact amount you need to lift will depend on your current fitness level and your ultimate fitness goals, but just make sure whatever you do, you incorporate enough rest (sleep and days off) necessary for your success and health.

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