If you are looking for a faster way to be in shape, keep reading! Here are five steps you can take to be in shape quickly and reach your long-term fitness goals.
Although we all look for a magic formula to have the desired body, being in shape represents holistic health and involves many lifestyle factors. While exercise is an essential part, many other factors in our habits contribute to being in shape quickly.
Here are five steps you need to take to get the shape you want. No matter the order in which you carry them out, the important thing is to put them all into practice to achieve your goal and be healthier. Take a look and find out how to be in shape quickly and reach your long-term fitness goals!
5 steps to be fit quickly
Achieving being in shape quickly implies a holistic approach even beyond the gym. Let’s take a look at the five steps to get there regardless of fitness level.
1. Eat mostly whole foods
Truly, eating primarily whole foods that originate from the earth is the simplest, fastest, and most effective method of achieving optimal health. In general, whole foods provide the following benefits:
- They are antioxidants that fight free radicals.
- They contain the purest forms of vitamins and minerals.
- They minimize the amount of preservatives, additives, hormones.
- They help balance blood sugar well.
- They help reduce the risk of all chronic and autoimmune diseases.
- They are easily digested and absorbed.
Some whole foods include non-starchy fruits and vegetables, starchy vegetables (roots, potatoes, and winter squash, among others), whole grains, unrefined oils, nuts and seeds, beans, lentils, and legumes.
Eating lots of unprocessed and unrefined plant foods is really the most effective method to be in shape quickly. Its effect on metabolism and overall body health is unmatched.
2. Prioritize resistance strength training
In addition to eating healthy, developing and preserving muscle mass is key to nurturing metabolic function. Therefore, maintaining muscle mass is closely related to living the healthiest life possible for as long as possible.
Include strength and weight training at least twice a week and focus on the major muscle groups, including the back, chest, arms, and legs. For general reference, complete two or three sets of eight to 12 reps.
If you are new to weightlifting, consider consulting with a personal trainer for guidance. They can help design a personal plan, and ensure overall safety and effectiveness.
Consider high intensity interval training (HIIT) for a quick full-body workout in just 10 to 20 minutes. HIIT is a training method that alternates between high intensity exercises and intervals with periods of active rest. An example circuit might be to complete a set of 10 exercises for 30 seconds and then rest for 30 seconds.
In general, HIIT raises your heart rate, helps build upper and lower body muscles, and burns more calories even after training. This style of training can be used in everyone’s fitness arsenal for short-term and long-term weight loss benefits.
See also HIIT training and its benefits
3. Drink plenty of hydrating fluid
Staying properly hydrated is one of the most underrated health practices. Water hydrates our cells and provides an optimal environment for every bodily function.
In general, 0.5 to 1 ounce of water per pound of body weight is enough. For example, a person weighing 130 pounds should aim to drink 65 to 130 ounces of water a day.
Drinking enough water every day is also less overwhelming than previously thought! They ways to ensure adequate hydration include:
- Drinking a glass of water before and with meals and snacks
- Keeping water conveniently close at hand
- Using a large water bottle and filling it at least two or three times a day
- Infusing water to stir the flavour
- Eating water-rich and nutrient-dense foods can also count for daily hydration. These include cucumber, watermelon, broths, soups, and smoothies.
4. Focus on physical activity without exercise
In general, staying active throughout the day is considered physical activity without exercise. It contributes to health as much as regulated exercise.
The ways to stay active that aren’t exercises include participating in household chores, walking around the house, yard or block, gardening, and walking a pet.
If health allows, a goal of being active for two to three hours a day, including any regulated exercise, provides substantial health benefits. If regulated exercise feels unattainable, getting 2-3 hours of general activity / movement will provide the same benefit.
5. Get enough sleep to be in shape
Sometimes we tend to underestimate the power of sleep and what it can do for health. Getting enough and sound sleep can help people be in shape quickly, lose weight, improve cognition, among other benefits.
For most, these benefits equate to 7-9 hours of deep, uninterrupted sleep most nights. If you have trouble sleeping, try exercising and yoga. Limiting blue light, caffeine, and large meals in the second half of the day can also help.
Being in shape really encompasses so much more than the perfect workout routine. In fact, eating lots of colourful and diverse whole foods provides the most benefit for optimal health.
But, other factors like incorporating strength training, adopting daily movement every day, getting enough and good sleep, and drinking enough hydrating fluids matter almost as much. Best of all, the health practices listed above are minimal cost, natural, and synergistically beneficial.
ALFA