Getting in shape fast is difficult. You don't have the luxury of ramping up the intensity of your exercise gradually, so it can even be dangerous if you do it wrong.
Weight training is one of the best methods of strength training! If you want to start weight training safely and effectively, with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course!
So, here's how to get fit fast the right way.
And if you're really looking to start weight training to get fit and strong right away, with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course!
First off, what kind of shape do you want to get into? Or rather, what do you want to do once you're in shape?
Your body is very specific about the adaptations that it makes. So if you want to get in shape for running, run. If you're getting in shape fast for bicycling, bicycle more.
Whatever you're getting in shape for, do it. If you do another sport or activity for 'cross-training', you will get little (if any) improvement in your primary sport.
Interesting Fact: Cross-training was popularized in the '70s and early '80s mostly by Nike, in the hopes of selling more pairs of shoes. Apparently you need another pair of shoes for each activity you do.
Nike could also market shoes for cross-training to people with knees injured in the running craze they promoted. Clever marketing on Nike's part, bad for the rest of us getting in shape.1
Getting ripped is different than getting in shape. There are plenty of strong, healthy, and in shape people who aren't totally 'ripped'.
If you're looking to get ripped, you have to lose fat and then work on gaining muscle. It's just not the same as getting in shape fast.
Whatever you want to get in shape for, start doing it NOW! There's no time like the present to get in shape.
Getting in shape for whatever you do requires hard work and basically for you to practice what you want to get in shape for. It's stunningly simple, but true.
Being stronger will help you in whatever sport you do. I guarantee it.
Start a basic weight lifting program, and do it 2 - 3 days a week. This'll be enough for getting in shape fast, but not so much that it burns you out.
Yes, sleep! You'll be working out more than you have been previously, so sleep is essential for putting yourself back together.
Make getting sleep a priority. Go to bed early, don't read that book, don't play that video game, don't sleep with those hot twins down the hall, don't do whatever gets in the way of getting enough sleep.
You'll be pleasantly surprised at how much easier life (and workouts) are to deal with when you've had adequate rest.
First, drink lots of water. Hydration and exercise go hand in hand, and even a small amount of dehydration can really impact your performance.
Second, get some healthy foods to eat and start eating them! This'll make you feel better and more energetic, and if you've started weight training you'll need that good food for fuel, and to meet your daily protein requirement.
If you're looking to put on muscle, eat a little more than usual. That'll give your body the extra energy to build up muscle.
If you want to burn fat, eat less. If you're just focused on getting in shape fast, you'll want to give your body the energy it needs to get in shape.
But the most important point is...
Getting in shape fast is difficult. And it can never be as truly successful as simply staying in shape all year round.
Once you start getting back in shape, stick with it. Involve other people, join a class or club, start weight training, find fun, active things to do, and stay in shape. This is both way more effective and way more fun than trying to get in shape fast and frantically.
Oh, be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks!
Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks!
Getting In Shape Fast: 6 Essential Guidelines For You
1. McGuff, Doug, and John R. Little. 2009. Body By Science: A Research-Based Program To Get The Results You Want In 12 Minutes A Week. New York: McGraw-Hill. Pp. 220.
"About 2 weeks ago I read all the ab strengthening stuff on your site because I decided I wanted to be strong, instead of having a lot of belly fat. So I started eating healthier, running, exercising, you name it - everything your site said to do to help. Now I am noticing a real difference! Thank you for making this. :D xD" ~ Julia
[This calorie calculator is] the most useful tool on the web that I can find… Also, I compared the calories calculated by your calculator to the calories calculated by the treadmill at my gym, and they're within a couple calories of each other, so yours is as accurate as we're going to get. REALLY AWESOME TOOL. I love it and depend on it. Thank you sooooo much for making this available." ~ Galit Sharon Marcus
Thank you very much, I was too lean before 2 years (55 Kgs), after the gym now I'm 72kgs, all the muscles have developed... when someone hand shakes with me it can be squeezed easily, they're making fun of me! ~ Tamil Arasan