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:
- 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.
- Get a system. There is plenty of information out there, so take your pick, but I recommend The Diet Solution.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.