Let’s face it, our New Year’s Resolutions don’t stick quite as easily as the weight does. With summer upon us and nearly half the year over, your beach bod may not elicit the ‘wows’ you had hoped for.
But don’t sweat it. There’s still plenty of time to shape up and get fit fast. Whether your goal is to lose weight, slim down, build muscle or gain strength, this guide will help you along on the way.
Step 1: The Diet
The diet – perhaps one of the most difficult actions to take in your fitness regime. Let’s discuss the foods you should be eating, rather than the meal choices that will compromise your progress. You want foods that are full of nutrients and protein that start slimming down your waistline the moment they enter your mouth. Vegetables, fruits, lean meats, legumes, fish and low-fat dairy products build muscle, burn fat, and keep your body well-nourished and performing optimally.
Try to eat as many of the foods below:
- Salmon, tuna, and mackerel for muscle building proteins.
- Yogurt and cheese strengthen your bones and fire up weight loss.
- Spinach and kale to fight free radicals, improve muscle recovery.
- Beans and legumes to build muscle, burn fat, and regulate digestion.
- Beet juice for stamina, berries for satiety, grapefruit for metabolism.
- Leans meats like turkey to build muscle and strengthen your immune system.
These foods are chock full of proteins, nutrients, and health benefits to help you get into shape faster and your muscles roaring. It goes without saying ( but let’s say it anyways ) that burgers, fries, chocolate cake and the like should be eaten sparingly, or you’ll put right back on whatever weight you lost.
With that said, sacrifices at the dinner table aren’t enough. You’re going to need to get off the couch and move.
Step 2: The Cardio
To lose weight, you must create a caloric deficit, meaning your body needs to burn off more calories than it takes in. Cardio workouts are not only the best way to create a caloric deficit and shed some pounds, but it also encourages a healthy heart, improves blood circulation, and makes your body lean.
Whether you decide to bike around your neighborhood, get some miles in on the treadmill, or swim laps in a pool, you should aim for at least 30 minutes of cardiovascular activity to reduce the risk of heart disease and fight off any gains in weight. But if you want to get lean, you’ll need to double that time to start seeing results.
Remember, your options aren’t limited to the gym: mow the lawn, play with the dog, go dancing or clean up the house are great activities to help burn calories and keep you in shape.
Step 3: The Workouts
Now it’s time to get your body looking toned and fit. Adding strength training to your fitness regime will enhance your metabolism, improve your strength, while helping you get lean or gain muscle mass depending on the exercise.
To sculpt your arms, upper back, shoulders and chest you’ll need to invest in some weights or head on over to your local gym. Bench presses, shoulder presses, lunges and dips are great ways to bulk up your muscles, spike your metabolism, and get a lot stronger. Try to do some weight training 3-4 times a week on non-cardio days. Remember to start off light, gradually adding more weight to avoid injuries, and to take a day or two off to let your body rest.
To do some belly blasting and reduce those love handles crunches, sit-ups, air bikes and Russian twists will help flatten your midsection without the need for equipment. If these are a bit mundane for you, search or ask around the gym or web for tummy toning exercises that work just as well, if not better.
To top off your fitness regime, add some yoga to the mix for a bit of mind and body exercise. Whether you join a class or practice in your living room, yoga is a great way to improve your balance, flexibility and your overall health and well-being.
Staying Motivated
Getting fit requires discipline and motivation. Getting fit fast requires the same, plus an iron-will. But both start with the right mind-set. In fact, the only obstacle preventing you from a beautiful body and exceptional health is your motivation.
Getting fit alone can quickly get frustrating. Without the right guidance and advice it can even be dangerous. But support is there.
If you’re looking for the best place to get fit fast, Beachbody On Demand provides hundreds of online workouts proven to get you burn off calories and get you ripped. You can stream all the world-class programs right from your computer, get unique meal plans customized to your goals, and connect with others, so you don’t have to do it alone.
It’s a great way to stay motivated. On top of that, you’ll get your own personal coach for one-on-one guidance and support to help you get fit even faster.
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