Perhaps you have a big event coming up like a wedding or a reunion or maybe time simply escaped you and beach season is fast approaching. Whatever the reason may be, you need to know how to get in shape fast. The time it takes to reach your ultimate goal will depend on how lofty that goal is.
If you plan to lose 100 pounds or increase your bench press by 50 percent, that will take time and require patience. If you follow the three guidelines I’m about to outline, you will dramatically speed up the process and start seeing results immediately.
How to Get in Shape Fast With Diet
Most fitness professionals will agree that diet is about 70 to 80 percent responsible when it comes to transforming a physique. Working out certainly helps, but if your diet is a mess, you won’t see any progress. If you want to know how to get in shape fast, you need to make some changes to what you fuel your body with.
The most important thing you can do is to clean out the fridge and pantry of any and all processed and packaged foods. Processed foods include anything that is out of its natural state. A good rule of thumb is to start by eliminating anything white from your diet. White bread, pasta and rice are out.
Next, you will want to toss anything that is labelled as instant or quick cooking. Finally, avoid foods that have a long shelf life. If a product can sit on a shelf or in the fridge for a year or two and still be considered edible, it likely contains ingredients and preservatives that will only hamper your efforts.
The reasoning behind the elimination of processed food has to do with the way it affects our blood sugar and insulin response. Processed foods cause a huge spike in blood sugar, which in turn sends a message to the body to release a large amount of insulin. Insulin is a fat storing hormone. By maintaining stable blood sugar and insulin levels we are better equipped to burn fat as opposed to storing it.
How to Get in Shape Fast With Interval Training
Studies have shown time and time again that high intensity interval training is the answer when it comes to the question of how to get in shape fast. This challenging type of workout involves short spurts of all out, maximum effort, paired with intermittent intervals of active recovery. You will be working within both the aerobic and anaerobic thresholds, taxing your system to its absolute limits.
Interval training, when performed properly and with the required effort, burns an immense amount of calories. Due to the stress placed on the cardiovascular system, an oxygen debt is created. This means your body will be trying to recover from the workout for the next 12 to 24 hours, burning fat as fuel while it does so.
If interval workouts aren’t a part of your program, they certainly need to be. Start with simple treadmill sprints. Perform an adequate warm up at a moderate speed and incline. Once you’re ready, increase the speed and/or incline and go in to a full sprint with as much effort as you can muster for 30 seconds.
Recover at a slow, easy pace for 60 to 90 seconds and repeat the process. Ideally you would perform 8 to 10 repetitions of this, but if you’re a beginner, you’ll need to start out with less and work your way up.
Interval training is tough, but hard work pays off. This is how to get in shape fast.
How to Get in Shape Fast With Compound Exercises
Compound exercises act on more than one single joint and use more than one muscle group. Isolation exercises act on only one joint and work only one muscle group. While isolation exercises may have their place in specific types of workouts for certain goals, it’s best to not bother with them in general. Performing compound exercises and using those as the meat of your workout is how to get in shape fast.
Compound exercises use more energy and therefore burn more calories than isolation. If you compare compound exercises like squats, bench press, pull ups and rows to isolation exercises like a dumbbell curl or leg extension, it’s easy to imagine which will elicit higher energy demands. To add an even bigger bonus, you can superset compound exercises. For example, try pairing a squat with a bench press, allowing no rest between sets.
Any combination can be done but it’s best to use opposing muscle groups or a lower body exercise with an upper body exercise to allow for one group to recover while the other is at work. This increases the energy demand substantially, burning calories and annihilating body fat.
Put the Plan Into Action
There you have it. Now you have a solid understanding of how to get in shape fast. The only stopping you from having that beach ready physique is you. Put the plan into action and you’ll see amazing results in no time.