Ready To Get In Shape? Here Are 4 Fitness Truths You Need To Know
So, no matter where you’re at… whether you’re just starting and have 100 lbs to lose… or your trying to get rid of that last bit of belly fat… or anywhere in between… The LadyBoss Lifestyle is the new system you need to go from where you are now to where you want to be!
Kaelin Tuell Poulin
So, you want to start getting in shape? Join the club. Not the health club, I mean like “yeah, join the club. Everyone wants to get in shape.”
Whether it’s because of increasing obesity rates or a rising emphasis on appearance, everyone seems to head for the gym. Because we entitled this post 'How to start getting in shape,' we’re going to assume that you’re not 'in shape' right now.
First, we’ll tell you how to do it, approaching the project in a way that will maximise your chance of success, then we’ll tell you what to do. So, how to do it?
#1. Set Goals And Write Them Down
OK, you want to get in shape, but what does that really mean? Do you want to be on the cover of a muscle magazine, or do you want to stop your tummy wobbling when you brush your teeth? Or somewhere in between?
It’s important that you set very specific goals. If you’ve tried to lose weight in the past and failed, your problem might have been related to your goals.
Write them down. Don’t forget them. Keep them small at first and move from one minor success to the next until you’re more shredded than a Julienne salad. You can download printable weight loss charts and journal here or use one of these weight loss apps.
#2. Create The Right Habits
Without habits, you’re screwed. Don’t believe me?
Think of your habits right now. Do they reflect the habits of a healthy individual? I didn’t think so. You have no problem with habits, it’s that your habits have problems.
One of your goals should be to develop a habit. Maybe it's running at least a mile every day, or swimming at least a mile, or playing basketball at least 3 times a week. Like your goals, your habits should be set in stone. With any luck, you'll feel terribly guilty every time you deviate from your habit.
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#3. Have Patience To Getting In Shape
Your last adventure into fitness may have felt like a failure. It’s more likely, however, that what failed was your patience.
We’ve all heard the adage: “Rome wasn’t built in a day.” Like all cliches, this one has a lot of truth to it. If you’re not familiar with the reference, Rome was a very large empire that began in Italy and eventually stretched from Egypt to England.
Your goal is the reverse: you want to get smaller. The lesson here is that it will not happen in a day. Rome had to squash a bunch of tribes before they began conquering the world.
Success and failure are defined by you, and you alone. This goes back to your goals. Set small, achievable goals, and you’ll be on your way toward that magazine cover. What to do next? You’ll be changing two things right off the bat: your diet and your activities.
Dieting Habits Are Fundamental
#3. Changing Diet
When it comes to diet, habits are fundamental. Get into the habit of avoiding foods high in fat and carbohydrates. Fruit, vegetables and meat (yes, meat!) are your friends.
Dietitians often make healthy eating seem like more of a science than it needs to be. The fact is that many of our diets are so incredibly unhealthy that small changes can make a big difference to our weight.
Most of us do not need to go on a Paleo diet or become vegan. I have seen an obese child lose 100 pounds just by giving up fizzy drinks. Try the simple changes below, and if you don't see results, get out your chequebook and see a professional.
Don’t mistake thirst for hunger - drink 8 glasses of water a day. Reduce food portions by ⅓. Avoid soda altogether. Eat 8 fruits and/or vegetables a day. Finally, eat slowly.
#4. Choosing The Right Activity
If you've tried to start getting in shape before and failed, ask yourself why. If you hated running, don't run this time. Getting in shape is hard, but it shouldn't feel like pulling teeth.
Find a physical activity that you actually enjoy and your chances of losing weight will skyrocket. Join an ultimate frisbee team, a football team or a basketball team. Start swimming or cycling along the beach.
If you start with a commitment to go to the gym twice a week, run five miles and do 200 push-ups and 200 sit-ups, you are setting yourself up for failure. Your exercise routine can evolve over time. Start small and don't give up.
The Bottom Line
It takes about 2 months to establish healthy habits. That's over 60 days, which can seem a bit long and overwhelming - especially if your goal is something like getting in shape.
But it doesn't have to take that long to get your butt in shape. All you need is the right motivation to lose weight and get fit, and some simple and truthful tips to help you get into the right mindset and take regular action.
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FAQ
The first steps are to set clear, achievable goals and create a realistic plan to achieve them. Start by assessing your current fitness level and then gradually increase the intensity and duration of your exercise. It's also important to choose activities that you enjoy, which will help you stay motivated and consistent.
For beginners, a good start is to aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity a week, as recommended by health authorities. This can be broken down into manageable sessions, such as 30 minutes a day for five days a week. Remember to include strength training at least two days a week.
No, you don't need to join a gym. There are many ways to get in shape without a gym membership. Bodyweight exercises, outdoor activities like walking or running, and home exercise videos are all effective ways to stay fit. The key is to find physical activities that you enjoy and can do on a regular basis.
Diet plays a crucial role in getting in shape. Nutrition is just as important as exercise when it comes to fitness. Eating a balanced diet with a variety of nutrients will fuel your body for exercise, aid recovery and help you achieve your fitness goals. Watching portion sizes and avoiding processed, sugary and fatty foods is also important.
You can stay motivated by setting realistic goals, tracking your progress and celebrating small victories. Mixing up your exercise routine can help prevent boredom. Finding a workout buddy or joining a fitness community can also provide the encouragement and support you need to keep going.
Common mistakes include setting unrealistic goals, overtraining, neglecting rest days and not focusing on form. Beginners often try to do too much too soon, leading to burnout or injury. It's important to listen to your body, start slowly and gradually increase the intensity of your training. Neglecting nutrition and hydration can also hinder fitness progress.
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