How to Get in Shape

There is no easy way to get a washboard flat stomach; you have to work for it. The secret of getting in shape is to combine a well planned diet with a good fitness program. If you have been indulging yourself with too many pizzas and pastries, you must have noticed the extra flab around your waist and tummy. Combine a fat burning diet with your favorite workout, be it yoga, pilates or circuit training to get the body of your dreams.

To get a well toned and fit body you need to combine cardio workout with strength training. You also need to perform some stretching exercises before you start your fitness training.

Stretching
Stretching arms and legs before and after exercise helps prepare the muscles for further workouts, besides increasing your flexibility. While performing these exercises make sure that your movements are slow and controlled. Stretch your muscles until you feel a gentle pull. Hold each stretch without wobbling and make sure that you do not hold your breath while exercising.

Hamstring Stretch
Stand straight and place one foot on a chair or a stool and hold on to a wall for balance. Slowly lean forward, without bending your back. Now touch your shin with one hand until you feel a stretch at the back of your thigh. Repeat this exercise on the other leg.

Leg Circles
Hold a chair for balance and lift one leg straight behind you. Keep both your knees straight and rotate your leg clockwise and anticlockwise, as if drawing small circles with your foot.

Strength Training
Strength training exercises will not only help you in losing weight, but will also give you a toned and chiseled look. Lifting weights is the most common form of strength training exercise. You can use exercise bands and free weights to tone your body. If you are a beginner it is always a good idea to go slow. Strength training should be done for a maximum of 50 - 60 minutes. You should give adequate rest to your muscles between each set. Strength training increases muscle endurance, reduces the risk of developing osteoporosis and increases body metabolism.

Cardio Workout
Cardio exercises strengthen the heart and lungs, besides improving the body's ability to use oxygen. Regular cardiovascular exercises help in decreasing blood pressure levels. Cardio exercises like cycling, walking, swimming and aerobics help burn calories and increase the metabolic rate of your body. Since it burns calories, cardio workout helps you in weight loss. Cycling is one of the best and most enjoyable forms of cardio exercise which helps in losing weight. If you are not inclined to take up cycling you can also take up power walking, jogging, or running. It is the best way to stay healthy and reduce your waistline. Try running, walking or jogging in the morning, as fresh air will rejuvenate your mind and also help in shedding those extra kilos.

Proper Diet
A proper diet is one of the most important factors if you want to lose weight. There is no point in exercising, if you do not stick to a proper diet plan. Always drink plenty of water, as water is needed to hydrate the body. Besides, it also acts as an appetite suppressant. Have three meals a day and do not skip breakfast. Basically eat what you like, but keep the portions in control. Reduce the consumption of coffee and fizzy drinks and try drinking a lot of fresh juices. Switch to brown rice and brown bread, and cut back on the amount of sugar and salt that you consume. Excessive salt in your diet will cause water retention.

Protein is necessary for muscle recovery after strenuous exercise. So make sure that you consume protein rich substances like fish, lean meat, etc. You also need to include fruits, vegetables and whole grains in your diet as they supply your body with fiber, carbohydrate, minerals and proteins. Replace saturated fat like butter and margarine with canola or sunflower oil.

Some other ways in which you can get in shape is by taking the stairs instead of the lift, cutting back on eating out, and exercising with your family or friends. Having a partner to workout with you, keeps you motivated and also makes exercising a fun activity. If you want to know how long it will take to get in shape, well, it depends upon you. If you stick to this exercise program and also supplement it with a healthy diet, you are sure to lose weight and get a fit and svelte body.