How You Can Get In Shape Fast

Can anyone really get in shape fast or is this just another marketing myth from the huge health and fitness industry? Well the good news is, it is do-able, but there are two important things you need:

1. A complete fitness program. You have to follow a program that includes both diet and exercise if you want to see rapid and long lasting results.

2. Commitment. The results you get will depend largely on the degree of your commitment to this program. Without a strong desire and the willpower to actually do something (today and every day) your plan to get in shape fast will soon just fade away.

If you are ready to make some lifestyle changes then it won’t be long before you’ll start to see some results. You’ll find that you have more energy and feel better. Before you begin a diet and exercise program, it’s always best to see your doctor first.

A good fitness program should follow these guidelines:

A Proper Diet
This means eating balanced meals containing the four main food groups at each meal:

- Grains like bread, cereal and pasta
- Fruits and vegetables
- Protein based foods like meats, poultry, fish, eggs
- Fats, mainly unsaturated

Eat moderately sized portions and use the following calorie intake guidelines.

- 45% to 55% of calories from carbohydrates
- 25% to 35% from protein
- 20% to 25% from fat (mostly unsaturated)

If you are trying to lose weight then you should be at the lower end of the range for carbohydrates, which means cutting back on the breads and pastas. You can compensate by eating more veggies and fruits.

Eat three meals a day regularly, and don’t skip breakfast even if you are late for work! Try substituting fruit like apple and banana for the usual snack food like donuts and muffins that all have a very high fat content.

Regular Exercise
This is the cornerstone of your program for getting in shape. To see results you have to exercise regularly. There are two main benefits:

- You burn calories, and if you want to lose weight you should burn more than you eat
- Exercise is good for your heart and lungs, and it strengthens your bones. After a few weeks of exercise you will feel much better, and you should start to lose some of that extra fat.

There are two types of exercise to follow:

Aerobic exercise includes activities like cycling, walking and jogging. When you exercise aerobically your body gets its energy mainly from the carbohydrate stores in your body and so you work off the calories you have eaten. Moderate aerobic exercise is really good for conditioning your heart.

Anaerobic exercise like strength training burns more body fat for energy than the aerobic kind. Normally you will go to the gym for this kind of workout, although you can do it at home if you prefer. A typical workout should include exercises for the upper and lower body. Also include abdominal exercises which are great for firming up the core muscles.

It’s best, especially at the beginning, to do each type of exercise on alternate days to give the different muscles used a chance to recover. Work in a rest day with no exercise about once a week.

No Pills Needed
It’s very tempting these days to use dieting aids like pills or meal replacement products to reduce your calorie intake to lose weight quickly. While there are products available that cause weight loss they are not good for you. Pills especially fall into this category, and many times they can have unpleasant side effects.

But that’s not the real issue. If you have made no lifestyle changes what’s going to happen when you stop taking the pills? Most likely you will regain weight, and if you have not been exercising you’ll certainly not be in shape. The diet and exercise program might be tougher, but it’s way better!

Some Other Pointers
- Eliminate fat-gaining snacks as much as possible
- Restrict your intake of alcohol
- Get plenty of sleep, you should find it easier with your increased activity level
- Try to reduce the stress in your life

Conclusion
Depending on your current lifestyle, switching over to a program like this can be very difficult. This is where the commitment and motivation comes in. If you really want to get in shape fast you have to do the work. The benefits though are well worth the effort.

You can find more detailed information along with some exercise videos on the Get In Shape website.