HOW TO GET IN SHAPE FAST
10 WAYS TO ACHIEVE YOUR BODY GOALS
Written by Your Name Here
May 29, 2020
Regular exercise can slim down your physique, increase strength and stamina, prevent disease, and improve your overall fitness.
But did you know that improving your diet and exercise routine can also change your mental health for the better?
The American Physiological Association reports that usually within five minutes after moderate exercise you get a mood-enhancement effect. In the long-term, research shows it can improve stress management, depression, and anxiety.
Regular exercise combined with a healthy diet can promote a more reliable memory, higher self-esteem, and better quality of sleep.
Table of Contents
10 Ways to Get in Shape Fast
- 1Incorporate More Protein To Your Diet
- 2Eat Several Meals Throughout the Day
- 3Snack Responsibly After Working Out
- 4Stay Hydrated
- 5Track Your Calories & Macronutrients
- 6Maintain Healthy Insulin Levels
- 7Interval Training: Run Fast, Walk Slow
- 8Size Doesn't Matter: Life Weights
- 9Do Compound Exercises
- 10Keep Your Routine Fresh
Getting in Shape: The Bottom Line
References
Maybe this is why getting in shape is the most common New Year’s resolution – it’s the quickest way to a happier and healthier life.
In this article, I’ll be sharing ten tips on how to get in shape fast so you can kick start your weight loss and improve your mental health in less than a month.
10 WAYS TO GET IN SHAPE FAST
1. Incorporate More Protein To Your Diet
Protein impacts how weight-regulating hormones work, making it one of the most important macronutrients to track when getting in shape.
If you struggle to feel full while dieting, add more protein to your meals.
Protein keeps you feeling full for longer, making it easier to maintain a diet and resist unnecessary snacking.
Protein impacts how weight-regulating hormones work, making it one of the most important macronutrients to track when getting in shape.
If you struggle to feel full while dieting, add more protein to your meals.
Protein keeps you feeling full for longer, making it easier to maintain a diet and resist unnecessary snacking.
Protein also promotes muscle growth. Muscles burn more calories than other types of tissues while at rest, making it easier to keep up with your fitness goals.
If you do rigorous exercise, protein helps your body quickly build and repair muscle.
You should aim to consume around 50 to 60 grams of protein a day.
2. Eat Several Meals Throughout the Day
If you have three meals a day, each meal should be around 3 or 4 hours apart. But often life gets in the way and meals end up being 5 or 6 hours apart.
At that point, your blood sugar is at its lowest and you might resort to a sugary snack to hold you over. Eating several small meals a day may help prevent unhealthy snacking or overeating.
To try this meal schedule, try splitting three meals into six and eat them twice as often. Mix portion control with protein and fiber to stay full.
To have small snacks instead, choose nutrient dense options like veggies with hummus, trail mix, or yogurt. Be sure to adjust meals or exercises later in the day to ensure you maintain your desired calorie deficit or surplus.
3. Snack Responsibly After Working Out
Protein impacts how weight-regulating hormones work, making it one of the most important macronutrients to track when getting in shape.
If you struggle to feel full while dieting, add more protein to your meals.
Protein keeps you feeling full for longer, making it easier to maintain a diet and resist unnecessary snacking.
It’s generally recommended to have your post-workout snack within 45 minutes of finishing your workout. This is when the rate of absorption is highest.
Protein helps repair and grow new muscle tissue and carbs help replenish glycogen stores. I would recommend snacks like a banana protein shake, yogurt and fruit, or tuna on whole wheat bread.
4. Stay Hydrated
Did you know that when you feel hungry, sometimes you’re actually just thirsty?
The brain uses the same signals to tell us that we need food and water, so sometimes you might need a drink, not a snack.
Have a glass and wait for 10 minutes. If the feeling goes away, you were just dehydrated.
Water is the perfect diet companion, since it is a natural appetite suppressant and boosts your metabolism. It also helps the body burn fat.
Without enough water in your system, the body won’t be able to metabolize stored fat or carbs.
The amount of water you need to drink will depend on your weight and activity levels. It’s generally recommended to have at least eight, eight-ounce glasses of water a day. It may sound like a lot, but it’s really achievable if aim to have almost one glass an hour.
5. Track Your Calories & Macronutrients
Tracking your calories turns weight loss into a simple game of numbers.
Even if you’re going to the gym every day, a poor diet won’t result in long term health benefits.
The exact amount you need depends on a number of different factors, including your sex, age, weight, and activity levels.
There are many free tools online that can help you decide not only how many, but what kind of calories you should consume to see results.
Tracking calorie quantity isn’t enough. This is why it’s also important to count the macronutrients provided in your meals, which are proteins, carbs, and fat. This helps ensure that your meals are well-balanced and promote better health.
There are free calculators online that can guide you through measuring how many calories you might need and a recommended caloric deficit.
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