SUMMARY: Losing weight and getting into shape can be a difficult task when you don’t have the right guidance from the start. In this article we take a look at several ways to set the foundation for a solid weight loss program.
Still wondering how to get into shape without spending countless hours in the gym every single day?
Are you one of the thousands of people who want to know how to get into shape fast and finally get the body you have always wanted?
If this sounds like you then it’s going to be extremely vital that you have an action plan to get things moving forward.
History has shown that only those people who have a clear path laid out ahead of them are going to be able to see the end goal clearly that and ultimately taste the success they’re after.
This is because they will be following a well thought out plan that includes taking practical steps in the right direction.
How To Get Into Shape FAST
No matter what your goal, when you have no game plan set out to follow, it’s going to be incredibly difficult to know whether you’re headed in the right direction and what your next move will be.
Fortunately, getting into the best shape of your life doesn’t have to be nearly as difficult as some people make it out to be.
All you need to do is take the time and create a well thought-out plan that includes small action steps in the process.
So in this article we’ll take a look at some of the key factors to that are going to help you to start out on the right path.
1. Build A Foundation With Cardio
The very first action step you can take on your quest to get into shape is to focus on building up a solid foundation of cardiovascular fitness.
This means you should be at the point of being able to move continuously with your heart rate elevated for at least 30 minutes at a time.
Keep in mind that this doesn’t mean that you need to be clear out of breath for this to count.
You just have to be able to constantly move at a point that you are working at a level that’s harder than you would for an average stroll through the park.
When you get to the point that you can work harder than that, you know you’re on the right track.
And don’t worry if you can only do around 10 minutes of cardio training at this intensity when you start out; you have to start somewhere right?
So start out slow and gradually build up to the point where you can do 30 minutes total at an elevated heart rate.
2. Start Conditioning With Bodyweight Exercises
After you have built up a good cardio base, you should move on and start performing some exercises using your body weight.
Bodyweight training is a perfect way to begin your conditioning your muscles and it’s easy to do since you don’t need any kind of fancy equipment.
To get started on this portion of the program, set out to perform a series of 10 repetitions of the following bodyweight exercises in order.
You can easily implement this routine right at home in the evening while watching TV or first thing in the morning to jumpstart your day.
- Chair dips
If you are not strong enough in movements like push-ups and pull-ups you can alter the exercises to accommodate you until you build up your strength.
Just start out with push-ups on your knees and do only the negative portion of the pull-up by getting yourself into the top position with the aid of a chair and slowly lower yourself down.
3. Build Strength With Resistance Training
Once you’re built up enough strength and are comfortably performing all of the bodyweight exercises, it’s time to move on to resistance training exercises with weights.
Surprisingly, some of the best exercises for losing belly fat fast are actually weight training in nature an not cardio.
For this stage of your development, all you’ll need is a set of dumbbells at a weight that you’re comfortable performing a series of at least 12 repetitions with.
You’ll perform the following exercises in the order that they are laid out:
- Dumbbell squats
- Dumbbell lunges
- Dumbbell chest presses
- Dumbbell bent over rows
- Dumbbell shoulder presses
- Dumbbell bicep curls
- Dumbbell overhead triceps extensions
As noted earlier, you can aim to perform at least 12 repetitions and a total of three sets of each exercise.
Weight training weight loss routines should be performed three times per week.
4. Add In Interval Training
Finally, the last step in the process to getting into the best shape of your life is to add some high intensity interval training.
Interval training is an excellent way to put the finishing touches on your routine and dramatically increase your overall level of fitness.
This type of training will help you excel to the highest level because it really gets your metabolism going and will help you burn the greatest amount of fat.
A typical interval session will have you performing cardio on a machine such as the treadmill and alternating between 30 seconds of an all-out sprint and then slowing down to a light jog with as ‘active rest’ period of 90 seconds.
Then simply continue to alternate between the two intervals for a total of six to ten times and you’ll have one of the most productive and effective workout sessions for boosting overall fitness and burning fat.
After you have done these for the first time you will notice that they are dramatically more intense and taxing on your system than your normal cardio sessions.
This is why interval training should only be done once you’ve built up a good base of cardiovascular fitness that was mentioned in the first step.
Final Thoughts On How To Get Into Shape Fast
So there you have it – 4 complete steps to help you get into the best shape of your life.
The key to success is following each of the steps in order and not moving on to the next until you have mastered each step and are completely ready to move on.
So follow these steps and watch your body take on a whole new look in no time at all!