4 Pro Tips On How To Start Getting In Shape And Keep It Up
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 ‧ Former IFBB Pro athlete and Co-founder of LadyBoss Weight Loss
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-mag, or do you want your belly to stop jiggling when you’re brushing your teeth? Or somewhere in the middle?
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.
TIP: It’s important that you set very specific fitness goals. If you’ve tried to lose weight in the past and failed, your problem might have been related to your goals.
#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 get into a habit. Perhaps 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, it should set your habits in stone. With any luck, you’ll feel horribly guilty any time you deviate from your habit.
30 Healthy Habits
TIP: One of your goals should be to get into a habit. Like your goals, your habits should be set in stone.
#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.
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#3. Changing Diet
When it comes to diet, habits are elemental. Get into a habit of avoiding high fat, high-carbohydrate foods. Fruits, vegetables, and meats (yes, meats!) are your friends.
Dieticians often make eating healthy seem like more of a science than it needs to be. The fact is that many of our diets are so incredibly unhealthy that minor alterations will lead to vast changes in weight.
Most of us need not go on a Paleo diet or become vegan. I have seen an obese child lose 100 pounds just by giving up soda. Try out the simple changes below, and if you don’t see results, then you should break out the chequebook and get the advice of 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.
FACT: When it comes to diet, habits are elemental. Get into a habit of avoiding high-fat, high-carbohydrate foods. Fruits, vegetables, and meats are your friends.
#4. Choosing The Right Activity
If you’ve tried getting in shape before, but it ended in failure, ask yourself why. If you hated running, don’t run this time around. Getting in shape is difficult, but it shouldn’t feel like pulling teeth.
Find a physical activity that you actually enjoy and your chances of weight loss success will skyrocket. Join an ultimate frisbee team, a soccer team, a basketball team. Start swimming or biking along the beach.
Starting with a commitment to go to the gym twice a week, run five miles, and do 200 push-ups and 200 sit-ups is setting yourself up for failure. Your exercise regimen can evolve over time. Start small and don’t give up.
TIP: Find a physical activity that you actually enjoy and your chances of weight loss success will skyrocket.
The Bottom Line
It takes around 2 months to form healthy habits. That is over 60 days, which can appear to be a bit long and overpowering — particularly if your objective is something like 'getting in shape.'
But it doesn't need to take that long to get your butt in gear. You simply need the proper weight loss and fitness motivation, and some simple and truthful tips to get in the right mindset and take action regularly.
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If you exercise regularly, over time, you will gain even more fitness benefits. At six to eight weeks, you can definitely notice some changes and in three to four months, you can do a pretty good overhaul for your health and fitness. Strength-specific results take about the same amount of time.
Good sample workouts for beginners are:
- Cardiovascular activity. Start by doing an aerobic activity, like walking or running, for a sustained 20-30 minutes 2-3 times a week.
- Strength conditioning. Start by doing one set of exercises targeting each of the major muscle groups 1-2 time a week.
- Flexibility training.
7 Signs you are seriously out of shape:
- You can't do push-ups. Push-ups are a good measure of physical fitness.
- It takes a long time for your heart rate to slow down.
- You have a large waist circumference.
- You're winded after walking up a staircase.
- You're craving sugar.
- You're always tired.
- You have a high resting heart rate.
The majority of fitness experts will advise you to do the cardio after the weight training because if you do cardio first, it uses up much of the energy source for your anaerobic work (strength training) and fatigues the muscles before their most strenuous activity.
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