5 Best Ways to Get Fit Fast and safely

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a girl with headphones on running in the forest

How to get in shape faster but in a safe way? Sounds impossible but it can be achievable. We understand that everyone wants to get super fit super fast with minimal effort, but this isn’t how it works. Improving your fitness doesn’t happen overnight by taking 5 protein shakes or a few pills. It is a slow and gradual process to build your fitness up. But, you can speed up your results and get fit  quickly. 

How? You really need to focus on eating the right stuff. Incorporating strength-training and cardio based exercises in your daily routine. 

You can even improve your fitness in just a few sessions. If you’re not in great shape to begin with, don’t worry!  You can even benefit massively after just a couple of sessions at the gym!

We recommend that you consult your doctor before making changes to your diet or starting any exercise program.

These simple steps could help you on your way:

1. Start Strength Training to Build Muscle to get in shape faster

a women doing weight training

Putting strength training into your fitness routine is an extremely effective way to reach your fitness goals much quicker. There are many benefits of doing strength training, it primarily makes you stronger and fitter. It also protects your bone health and increases muscle mass. Also it allows your body to develop better mechanics and function better. It can also help with chronic disease management.

If you really want to make the most of your fitness journey. We would recommend that you do around 2 days per week which involve strength training exercises. Try to target as many types of muscle groups as you can within those two days. Doing compound exercises like squats, deadlifts and bench press is a really good way to build up your strength. It also burns more calories quickly.  If your goal is to build up muscle quickly, compound exercises are proven be great for this.

We recommend that you work within 10-15 repetitions within each strength training based activity you are doing. Try to do around 3 sets with a weight where you can only do between 10 and 15 reps on a specific exercise. To get the most benefits, repeat each exercise to the point where you can’t do one more repetition without help.

You may want to consult a personal trainer because they will help you design an exercise routine tailored to your fitness needs.

2. Start Eating Healthy Foods

healthy vegetables to get fit fast

If you’re serious and dedicated to wanting to reach your fitness goals, you need to ensure that you incorporate a healthy balanced diet. It is vital that you put the correct type of foods in your body to speed up your fitness journey. If you don’t put the correct type of foods in your body you will never reach the fitness goals you have always dreamed of. 

When you start doing much more physical exercise you need as much energy as you possibly can. Eating the correct types of food will provide you with the energy you need. It will also enhance muscle growth and speed up weight loss. We recommend that you eat regularly throughout the day. Try and fill your meals up with fruits, lean proteins and lots of vegetables. 

Check out the articles on healthy eating and diets on our website!

3.  Consume enough Calories each day

a calorie measure

People that want to lose weight quickly may think all they need to do is cut their calories down dramatically. To something like 500 calories a day. Is this really a good idea? We don’t think so! Cutting out too much from your diet actually puts you at a higher risk of stalling your weight loss. This is because it actually slows down your overall metabolism. 

We would recommend that if you want to lose weight quicker by reducing your calories intake that you do it safely. Typically men should not go any lower than 1,800 calories per day and women 1,200 per day. 

If you’re serious about losing weight and want to get fit fast, try to note down a full days meal intake, or keep a food diary. Calculate the total amount of calories you would normally take in on a daily basis. So, if you’re taking in around 2,500 calories a day try to reduce this by 300-500 calories to start off with. If you reduce your intake by 500 calories per day, for example, you would expect to lose around 1lb per week.

If this doesn’t sound much, don’t forget that if you’re planning on doing physical exercise as well you will burn off additional calories by exercising too. Also, you won’t want to reduce your calorie intake too much if you’re planning on exercising. You’ll start to feel much more tired and have a lack of energy to do as much physical exercise.

To ensure you are doing it safely we recommend that you should aim to to lose around 1-2 pounds a week. 

4. Reduce Junk Foods

a man holding junk food

When you’re trying to get fit fast and reach your fitness goals. It isn’t just about what you should you eat. It’s just as important to stop eating the junk food which is delaying your fitness goals and making you gain weight. 

Many studies have shown that certain types of foods are linked heavily to weight gain. Like fizzy drinks which is one of the most fattening things to put into your body, ice cream, pizza, cookies, french fries and potato chips, Peanut butter and Milk chocolate. These sugary and starchy foods don’t offer much real nutrition, so you can feel hungry again soon after eating them.

If you really want to improve your fitness and lose weight quickly, reduce these types of foods and we guarantee you will see your fitness levels and weight loss increase dramatically. This will really help you get in shape faster.

5. Try starting with HIIT to get in shape faster

a women doing HIIT training to get fit fast

How can you get into shape faster with HIIT training? HIIT stands for high-intensity interval training, also called high-intensity intermittent exercise or sprint interval training, is a form of interval training. This is a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until you are too exhausted to continue.

Experts state that you need around 160 minutes of low to high intensity exercise per week to have a good level of health. If you have a specific goal to get fit fast, you should try and ramp this up with a bit of HIIT training. The benefits of doing HIIT instead of a more low intensity based routine is that you will actually reach your fitness goals faster and speed up weight loss. HIIT training will actually increase your calorie-burning capacity.

HIIT training has many physical benefits, like enhancing weight loss around your abdominal fat and also retains muscle mass. If your goal is to lose a bit more fat and increase muscle mass, incorporating HIIT into your workouts is extremely effective. It is also proven to improve your heart health.

To start off with try sprinting for 30 seconds – 2 minutes full pace at a time.

You may want to consult a personal trainer because they will help you design an exercise routine tailored to your fitness needs.

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