Find Your Motivation
Eat Yourself Fit
Get Yourself a New Hobby
Work Out When You Can
How to Get Your Dream Body
How to Combat Exhuastion
Do You Drink Enough?
How to Stay Safe
Burn Fat Quickly
Find Your Motivation
The first stop in the ultimate guide to getting fit is finding your motivation.
Whether you want to lose weight or build muscle, any goal is possible when you identify a core motivation and believe in yourself.
A great way to spark motivation is by finding the right workout clothes.
Activewear supports your body and makes you feel confident which encourages you to push yourself and perform at your best!
Another great way to spark motivation is by taking before and after weight loss photos.
Taking a picture before you start will remind you of your constant improvements throughout your new health journey.
If you’re nervous about committing to a gym, explore your options before settling on a membership.
For example, if swimming lanes make you feel energized, be sure to check out the gyms in your area with a pool!
Additionally, different gyms will offer a variety of classes with trainers that specialize in unique areas of health and fitness.
If Spin class sounds good to you, find a gym with a reputable and experienced spin trainer!
If you’re still unsure, a trainer can help you use the machines and streamline your workout routine to identify exercises that will help you to reach your personal goal.
This may cost you a little extra, but the professional advice will allow you to focus solely on your customized workout.
Are you worried that your drive to succeed might falter?
Here are some simple ways to stay motivated;
Change Your Mindset
If you’re feeling more like a couch potato than a gym shark, remember that everybody had to start somewhere!
It’s totally normal to experience feelings of hopelessness, but remember you owe to yourself to treat your mind and body in the best way you possibly can!
Set realistic goals that have clear milestones that will track your progress towards your main goal!
For example, seeing a 5K looming in bold letters on your calendar will encourage you to commit to a realistic exercise regime that will get you in great condition by race day!
Schedule Regular Workouts
Sit down with your schedule and try to incorporate an hour each day to be kind to your body!
Write your workouts on your calendar or use daily e-mail reminders or download apps to keep you on task!
Mix Up Your Routine
We all need variety and change to stay motivated!
Mixing up your workouts challenges your body in unique ways and introduces you to muscle groups that you never knew you had!
Eat Yourself Fit
The Second but arguable the most important section in the ultimate guide to getting fit is diet.
One of the most essential tools you can utilize in your fitness arsenal is a well-balanced diet.
Sticking to a diet plan is often considered the hardest part when it comes to most of our fitness journeys.
But, diet is key to all of our fitness goals, whether you want to gain muscle or lose fat, it is all about calories in vs calories burned.
Calories In vs Calories Out
So, what do we mean when we say calories in vs calories out, or to put it more accurately, calories in vs calories burned?
It’s pretty simple really, when you consume more calories than you burn you will gain weight, and when you consume fewer calories than you burn you will lose weight.
So, how do you know how many calories you should eat to maintain, gain, or lose weight?
Well, this will come down to your BMR – Basal Metabolic Rate.
What is BMR
You’re probably asking yourself what does BMR stands for and what is my BMR?
Well, BMR stands for basal metabolic rate, which is the rate of energy expenditure, per unit time by endothermic animals at rest.
In layman’s terms, this is how many calories your body burns when resting to perform the most basic(basal) functions that sustain your life, such as:
- Cell Production
- Nutrient Processing
Basal metabolic rate vs resting metabolic
Basal metabolic rate(BMR) is regularly used interchangeably with resting metabolic rate(RMR)
RMR – also called resting energy expenditure is the number of calories that your body burns while it is at rest.
Although very similar, BMR and RMR differ very slightly, but even so, your RMR should be an accurate estimate of your BMR.
So, back to that question again what is my BMR?
How to Estimate Your BMR?
One very simple way to estimate your BMR is through the Harris-Benedict formula, which takes into account weight, height, age, and gender, I have laid out the equation before you.
BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)
BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)
There are many basal metabolic calculators online so for ease of use, I have also provided you with a link to a BMR calculator.
A handy tip to remember is that if you are trying to gain weight you should adjust your calories if you perform any exercise, as you will burn more calories through exercise so you should add extra calories accordingly.
It is widely believed that to lose 1 pound per week you must be in a negative caloric deficit by 500 calories per day, and similarly to gain weight you must be in a caloric surplus of 500 calories per day or more.
Types of Diets
Let me start by saying that there is no substitute for a well-balanced diet, but what exactly do I mean when I say a well-balanced diet?
Well, I mean a diet that is full of variety and meats all of your basic nutritional needs.
In general, a well-balanced diet should provide you with sufficient protein, carbohydrate, and fat intake, and should be loaded full of vitamins and minerals.
But, some diets are very different from what we perceive as balanced, such as the keto diet, the basis of this diet is to receive the majority of your caloric intake from fatty sources.
I have listed a few diets below with brief explanations but by all means, this is not a comprehensive list, so make sure you do lots of research and consult with your doctor before starting any new diet or training regime.
The ketogenic diet is based around FAT.
Instead of consuming the majority of your calories from carbohydrate sources, you would instead consume a large amount of fatty food sources and completely or near enough eliminate all carbohydrates.
The basis for this diet is that your body replaces carbohydrates as the main source of energy and replaces it with fat, your body then enters a state called ketosis.
Advocates of this diet say it reduces cravings for sugar, and produces faster results, although this is anecdotal and based purely on peoples opinions,
The idea around intermittent fasting is fairly simple, you eat a well-balanced diet, but you cycle between periods of eating and periods of fasting
For some, there aren’t specific foods in which you are required to eat in the conventional sense, but for others, they choose to eat a healthy well-balanced diet, full of protein, good fats, carbohydrates, and vegetables, which I would personally always recommend.
There are multiple schools of thought on how people should intermittent fast, and I will lay a few of them out here for you.
The 16/8 Method
The 16/8 method is fairly simple, you restrict your daily eating window to 8 hours a day, 7 days a week, and fast for the further 16 hours, 7 days a week.
This method is also sometimes known as the Leangains protocol and is quite common by those that use the intermittent fasting diet.
The Eat, Stop, Eat
This is also another common variation used by intermittent fasters and it revolves around eating normally for 5 days out of the week and fasting for 2.
You can do this by either splitting the two fasting days up or having them concurrently, but this may be harder to do, although some studies have shown that fasting in this way has health benefits.
Get Yourself a New Hobby
This wouldn’t the ultimate guide to getting fit if I weren’t to mention hobbies.
One of the best ways to get fit is exercise, but not everyone enjoys going to the gym, that’s why getting a new physical hobby is such a great idea.
A hobby is a great way to stay motivated while you exercise because quite simply you’ll often enjoy it a lot more than you would compared to working out in the gym.
I could be here all day listing hobbies, so I’ve broken it down into a few sections to help you get an idea of the type of hobbies you can take up to help you achieve your fitness goals.
While most of us enjoy being outside, we can often feel uncomfortable when exercising out in open view to the world, so here is a shortlist of indoor hobbies you can enjoy indoors:
- 5 a side football ( downside is it requires a team)
- Boxing Class
- Spin Session( hard work but enjoyable)
- Indoor running (treadmill)
- Crossfit class a weight bench or set may come in handy)
As I said earlier, there is nothing better than being outside with the feel of the fresh air on your skin, and if you have the confidence to exercise outside this list will be perfect for you:
- Triathlon Events
- Mountain Biking
- Outdoor Swimming
- Hiking and Rambling
- Trail running
- Mountain climbing
Pick a Hobby you Enjoy
The most important thing to remember when you select a new hobby is to pick something you are going to enjoy doing, this is the key to success.
If you enjoy it you will simply want to do it more often, this may be how you can develop a true passion for physical activity and exercise, a foot in the door to the world of fitness if you will.
This is normally the way people who enjoy fitness have begun there fitness journeys themselves, from a passion that developed from a hobby from their childhood.
This is just a small list of potential hobbies you may take up, and instead of clogging up the ultimate guide to getting fit with a gigantic list of hobbies, we have created a separate ultimate list of hobbies, please take a look at it, you never know you could find yourself a new passion.
Work Out When You Can
At these hectic times, we seem to find ourselves busier than ever.
Whether its work or family life it can seem like there is never enough time in the day, it can be hard trying to fit the gym into our schedules, for a lot of us we simply don’t have the time to be heading to the gym.
This is why it is so important to remember to work out where and when we can.
Going to the gym is a great way to get into shape, but frankly, we can’t always take the time out of our day to head to the gym.
But, that doesn’t mean we can’t fit a workout in.
A home workout could be one of your greatest fat-busting tools.
You can get in tip-top shape without ever stepping over your front porch.
The great thing about home workouts is you don’t even need a lot of space to do them, and even better you don’t need any equipment, of course, if you have space and can buy the equipment, you can vary your exercises greatly, and give yourself a much more in-depth workout.
But, alas non of this is needed.
Here are a few tips to working out from home:
- Fit in small sessions where you can, work out sessions don’t have to be long, a 15 minute HIIT (high-intensity interval training) session once or twice a day can be great for burning fat and getting in shape.
- Use what you have got, simple household objects around the house can be used to help you supplement your training, tires, skipping ropes, etc.
- Make it fun, keep your home workouts fun, maybe try a yoga DVD or boxercise class DVD, these are great ways to keep yourself interested.
Workout at the Office
Now, let me be clear here, when I say workout at the office I don’t mean you should start bench pressing your office desk.
The most important thing is to keep it simple and move as often as you can.
Unfortunately, we find ourselves becoming more sedentary than ever and sitting at our desks for long periods of time and be a real pain in the backside, literally.
Below I’ve laid out a few pointers to help keep you in tip-top condition at work:
- As and when you can remember to get up and walk about to keep the circulation in your legs healthy, sitting for long periods can cause things such a DVT( deep vein thrombosis).
- Don’t be LAZY, it is important to be proactive, try taking the stairs instead of the elevator, walking up and downstairs is great cardio, and awesome for conditioning your calf muscles.
- Use your time effectively, if you get a lunch hour why not use this time to head to your nearest gym or give the stairs a few laps.
Where ever you decide to get your workout minutes in, just remember to keep it simple, keep it safe, and kept at it.
These are the keys to success, it is very important to stick to whatever new routine you begin, only by sticking to it will you benefit from it and see the results.
How to Get Your Dream Body
Getting that ultimate body can be a real struggle and doesn’t come easy, but having an ultimate workout plan and weekly schedule is vital.
Choosing days designated to different workouts is crucial for resting parts of the body and also ensuring that all areas of the body are routinely worked.
Producing a weekly workout routine with a mix between cardio and weights on alternate days can ensure steady progress is made on your quest for losing weight.
A two week rota consisting of cardio and weight workouts will help you to avoid repetitive injury caused by overexertion on certain muscle groups.
Monday: 10 to 30 minutes cardio
Tuesday: Body strength and core training
Wednesday: Rest and gently stretching
Friday: Body strength and core training
Saturday: Leisurely walk
Sunday: Rest day
Monday: Body strength and core training
Tuesday: 10 to 30 minutes of cardio
Wednesday: Leisurely walk
Thursday: Body strength and core training
Friday: 10 to 30 mins cardio
Saturday: Rest and gently stretching
Sunday: Rest day
If you’re an intermediate exercise fanatic you’ll have more options for scheduling your workouts.
You can focus on muscle and strength and split your routine, even more, doing pull exercises one day and push the next.
The main focus is on allowing your body to rest because too much intensity causes injury and burnout.
Incorporating interval training and circuit training burn calories and build endurance.
Advanced Exercise Sample Split Week Example
Chest, Shoulders and Triceps
Back and Biceps
Frequently working the major muscle groups is the best way to encourage your body to grow bigger and get leaner
Everybody is different, but if you follow these workouts, you’ll start to notice improved physique changes in around two weeks!
Specifically, you’ll notice a leaner and tighter feeling around your waist and increased strength across your arms and torso.
How to Combat Exhuastion
Many people make the mistake of overworking themselves too hard during the early stage of their resolution to be more physically fit.
While breaking a sweat during a workout is ideal, you shouldn’t be pushing yourself so hard that you have no energy left at all.
One of the many benefits of exercise regimes is that it makes participants feel energized and it builds endurance up over time.
If your workout is having too much of a negative effect on your energy levels, then you’re working too hard.
Endurance builds up over time.
As you grow more accustomed to your new physical routine, you’ll feel less drained after workouts.
If you’re finding yourself totally drained, lower the intensity of your repetitions and make sure you take breaks between repetitions when strength training.
Not drinking enough water has a negative effect on your brain functions and energy level.
Therefore, exercising while dehydrated will tire your muscle groups before you even get into the rigorous part of your routine!
If you prefer to exercise in the evenings, make sure you eat and drink enough during the day, prior to hitting the gym!
Do You Drink Enough?
The frequent hydration recommendation is that everybody should consume eight glasses of water per day.
Of course, if you frequently exercise, you’ll need more fluid!
We lose fluids during exercise through evaporation during respiration and sweat, with the average person losing about 17 to 50 ounces per hour during exercise.
The exact range of fluid loss depends on the amount your body sweats and the size of your body.
The goal is to replace any fluids you’re losing during exercise with water because losing 2% or more of your body weight in fluids can negatively affect both your health and your workout performance.
Benefits of Staying Hydrated
- The cartilage that’s found in your joints and the discs of your spine are made up of around 80% water. Dehydration over a long period of time will reduce the joint’s shock-absorbing qualities which can lead to joint pain.
- Blood is made up of more than 90% water which carries oxygen to different parts of the body.
- Water is stored in the middle layers of your skin and comes to the surface in the form of sweat. Therefore, when it evaporates, it cools the body.
How to Stay Safe
Avoiding injury is important in preventing setbacks towards your fitness goals.
Maintaining realistic levels of exercise depending on your size and fitness level will allow you to consistently.
A steady rate of progress is the best approach to your new or existing exercise regime, because over-exercising may lead to quitting.
Here’s how to play it safe;
- Give yourself time to adjust to your exercise program
- Make sure that your footwear is appropriate to your fitness activity
- Warm up before and cool down afterwards
- Be aware of your surroundings by especially when exercising outdoors
- Stay hydrated before, during and after your sessions
- Dress appropriately for the temperature if it’s hot or cold
- If appropriate, discuss your specific health conditions with a health care provider before you start a new physical activity.
Burn Fat Quickly
If you need to lose weight fast, make sure you’re doing it responsibly and safely.
After all, there’s more to life than the numbers on the scale!
This advice will help you to suppress your cravings, improve your metabolic health and lose weight quickly.
It’s important to cut back on sugar and starch because when reduced, your hunger levels will decrease and as a result, you’ll consume fewer calories.
Diet Tips for Losing Weight Fast
Each one of your meals must include a protein source, low-carb vegetables, and a fat source.
Making meals that follow that structure means your carb intake will be a healthy 20-50 grams a day.
Eating plenty of protein is fundamental to losing weight fast.
Some great protein sources are;
- Lean steak
Increasing your protein amount has been proven to boost metabolism, which makes you less hungry.
Best Exercises for Losing Weight Fast
HIIT is great for working out at home because it only needs to last for 10-30 minutes and burns a lot of calories!
HIIT is easy to incorporate into your existing exercise routine, simply choose a type of exercise such as running, jumping or biking!
For example, you could pedal as hard as possible for 30 seconds, followed by slow pedaling at a slow pace for 1-2 minutes.
Repeat this pattern for 10-30 minutes.
How Many Calories Do You Have To Burn To Lose a Pound
Recent studies have shown that the average person needs to burn 3,500 calories to lose a pound.
Therefore, creating a 500 calorie a day deficit should enable a one-pound weight loss per week.
A healthy fat loss rate should be 1lb per week.
Warning, cutting too many calories can cause your body to go into starvation mode, which can slow your metabolism and make it more difficult to lose weight.
Remember, your health is of paramount importance. You should never cut corners when trying to achieve your dream body.
Now you’re equipped with the ultimate guide to getting fit, you’re ready to achieve your fitness goals!
Try not to get too focused with the numbers on the scale and try to pay more attention to your overall health and how you feel!
It’s a great idea to measure your inches lost and how your clothes fit because as you exercise, you’ll gain muscle mass which weighs heavier than fit.
Therefore, the number on the scale could be misleading!
The Top Review Zone wish you the best luck with your new fitness venture!
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