Regular exercise not only tones your body and boosts strength but also enhances mental health.
Studies show that just ten minutes of exercise, especially with a buddy, can uplift your mood. It helps in managing stress, depression, and anxiety over time.
Combining this with a healthy diet enhances memory, self-esteem, and sleep quality. That's probably why getting in shape tops New Year’s resolutions.
In this article, I'll share ten quick tips to jumpstart your weight loss and mental well-being in under a month.
Quick Summary
- To get in shape fast, incorporate a balanced mix of a protein-rich diet, regular hydration, and varied exercise routines, including HIIT and weightlifting.
- Regular small meals throughout the day can aid in controlling blood sugar levels and prevent overeating.
- A study in the European Journal of Applied Physiology found that after post-weight training, metabolism remains active for up to 38 hours.
- Personally, I find interval training to be the most effective for quick fitness improvements, providing both cardiovascular and strength benefits.
10 Ways to Get in Shape Fast
Use these tips to improve your habits, lose weight, gain the benefits of an active lifestyle and avoid the things that could endanger your workout.
1. Incorporate More Protein To Your Diet
Protein is key for regulating weight-related hormones. Feeling hungry? Add more protein to your meals.
It helps you stay full and resist snacking. Protein also promotes muscle growth which burns more calories than other types of tissues while at rest, according to WebMD [1].
Moreover, muscles burn calories even while resting. Your ideal protein intake should be 50–60 grams of protein a day.
2. Eat Several Meals Throughout the Day
In my own routine, I've found that splitting meals into smaller, more frequent portions throughout the day aids in controlling blood sugar levels
Eating several small meals a day may help prevent unhealthy snacking or overeating, according to WebMD [2].
Don't forget to include protein and fiber for sustained fullness and adjust your meals or workouts to keep your calorie goals on track.
3. Snack Responsibly After Working Out
From my experience, the post-workout snack is crucial for muscle repair and growth. The best time to drink your protein shake, post-workout snack, or post-workout supplement is within 45 minutes of your workout.
This speeds up recovery and muscle growth.
4. Stay Hydrated
My clients often mistake thirst for hunger during intense training sessions. And sometimes it's hard to tell. Try drinking water first. Water suppresses appetite and boosts metabolism.
Don't forget, it's essential for burning fat. Aim for eight 8-ounce glasses daily.
5. Track Calories and Macros
Tracking your calories turns weight loss into a simple game of numbers. Track your calories and macros (proteins, carbs, and fats) for a balanced diet.
We recommend using Noom App or online calculators to find your ideal intake.
6. Maintain Healthy Insulin Levels
Watch those carbs to avoid insulin spikes.
Replace refined grains and sweets with fruits, veggies, nuts, and whole grains. This helps your body use insulin more effectively.
The easiest way to manage your insulin levels is to have no more than the recommended value each day, so I recommend you use a macro calculator to determine the correct amount for you.
7. Interval Training: Run Fast, Walk Slow
My go-to for rapid fitness improvement is interval training. According to the American College of Sports Medicine, high-intensity interval training (HIIT) improves fitness, blood pressure, and sheds body fat quickly [3].
Alternate between fast and slow during your runs or gym sessions and keep your intervals balanced, like 1 minute fast, 2 minutes slow.
8. Size Doesn’t Matter: Lift Weights
In my training experience, lifting weights, regardless of size, has been key to increasing strength and overall fitness. It keeps your metabolism active post-workout and builds muscle mass.
A study published in the European Journal of Applied Physiology demonstrated that after a weight-training workout, your metabolism will be more active for up to 38 hours after your workout [4].
Focus on 'time under tension' in your lifts for maximum effect.
When you lift weights, you build lean muscle tissue which is more metabolically active than fat. When you increase your muscle, you also increase metabolism which means you're burning more calories throughout the day.
- Paige Waehner, Very Well Fit
9. Do Compound Exercises
Compound exercises have been a staple in my workout routines. Multi-muscle workouts like lunges, squats, and push-ups get you in shape quicker. They mimic everyday movements, enhancing your range of motion.
Yet, don't forget that compound exercises can be demanding so ensure you insert rest days, allowing the body to replenish and repair itself.
10. Keep Your Routine Fresh
In my fitness journey, constantly mixing up exercises and alternating between weightlifting and cardio workouts, has kept the process engaging and effective.
Setting small goals and celebrating milestones have also been great motivators.
Join a club that does a fun physical activity, like a sport or dance. Or maybe make gentle stretches or yoga part of your morning routine. Integrating these other activities makes healthy living a part of your lifestyle, not a chore.
FAQs
How to Boost Your Metabolism?
To boost your metabolism:
- Engage in regular physical activity, including strength training.
- Eat small, frequent meals to avoid long gaps between eating.
- Consume enough protein to support muscle mass.
- Stay hydrated with water.
- Get enough sleep and manage stress levels.
- Include metabolism-boosting foods like green tea and spicy foods in your diet.
- Don't skip breakfast and prioritize a balanced diet.
Which Foods Increase Metabolism?
Foods that can increase metabolism include:
- Green tea.
- Spicy foods (e.g., chili peppers).
- Lean protein sources (e.g., chicken, fish).
- Whole grains (e.g., oats, quinoa).
- Coffee (in moderation).
- High-fiber foods (e.g., fruits, vegetables).
- Water (staying hydrated).
- Foods rich in iron (e.g., lean meats, beans).
References
- https://www.webmd.com/fitness-exercise/default.htm
- https://www.webmd.com/obesity/features/6_meals_a_day#1
- https://www.acsm.org/docs/default-source/files-for-resource-library/high-intensity-interval-training.pdf
- https://pubmed.ncbi.nlm.nih.gov/11882927/
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