The Ultimate Guide to Getting Fit

Top 10 Essential Fitness Tips

This Ultimate Guide to Getting Fit will give you the 10 essential fitness tips that you need to succeed!

Getting in shape is about more than losing weight and gaining muscle, it’s about adopting a positive attitude and healthy lifestyle that will result in a multitude of longterm benefits.

Whatever your reason is for getting fit, you need to remember that it’s important to stay focused, never shy away from new challenges and always have self-belief!

Before you get started, make sure you define your goals so you can stay determined to meet your targets.

After all, anything is possible with the right attitude!

Beware, overworking yourself over a short period of time can leave you with an injury, which will have a huge blow on your motivation levels.

The Ultimate Guide to Getting Fit
Self Belief

Find Your Motivation

Whether you’re losing weight or building 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.

Find Your Motivation

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 Targets

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!

Diet

Eat Yourself Fit

Eating a healthy and balanced diet is as important as the time you put into the group, therefore it’s important that you organize pre-workout and post-workout meals to maximize your performance and help you to recover.

Eat Yourself Fit

Eating the three essential macronutrients, carbohydrates, fats and protein, will ensure that your mind and body are appropriately fuelled for your chosen exercise.

Counting calories is important for both building muscle mass and weight loss.

Monitoring your calorific intake will help you to identify your maintenance calories for fat loss and increasing your protein by eating healthy fats will help you to build muscle.

It’s important that you never skip meals and that you stay away from bouts of binge eating junk food.

Instead, eat healthy, fresh and organic food and you’ll soon notice a difference in your mood, skin and motivation levels!

Also, try introducing more complex carbohydrates into your diet because they provide a steady release of energy that helps to maintain blood glucose for ideal weight management.

Here are the food groups that you should incorporate into your diet;

Carbohydrates

  • Fruit
  • Vegetables
  • Brown rice
  • Whole-grain bread
  • Sweet potato
  • Quinoa
  • Greek yogurt
  • Oats
  • Raisins

Proteins

  • Grilled chicken
  • Salmon
  • Tuna
  • Lean meat
  • Legumes
  • Eggs
  • Dairy products
  • Flax, sunflower and pumpkin seeds

Healthy Fats

  • Olives
  • Nuts
  • Avocados
  • Chia Seeds
  • Olive oil
  • Tofu

Overall, eating a balanced diet is an important part of maintaining good health and can help you to feel your best.

Home Workouts

Get Fit at Home

If you’re short on time or cash, you can always exercise at home!

There’s a wide variety of exercises available online but you must always remember to start with a warmup routine!

Get Fit at Home

Creating a home gym can be a worthwhile investment because it saves the cost of investing in gym memberships and the cost of commuting to and from your workouts!

Also, home gym equipment doesn’t require as much room as might predict, with folding versions of machines and systems available for people who’re tight on space.

Equipment

Buying an at-home treadmill will provide you with the range of speeds, inclines, and preset training programs that you’d get at the gym!

Plus, regular aerobic exercise on a treadmill helps you to lose weight, especially when teamed with a healthy diet.

If you’re looking to build muscle, an at-home weight bench will help you to reach your fitness goals by providing you with more options and space to safely lift weights.

There are three main positions during weightlifting which are standing, sitting and laying down on your back

Using a weightlifting bench allows the user to perform exercises in multiple positions to expand the number of exercises you can do and you can use weight benches for calisthenic exercises such as decline push-ups, dips, and step-ups.

Stretches

If you’re going to exercise at home, you need to stretch!

Stretching helps your body to prepare for exercise because it warms up your body and your muscles which prevent injuries.

Pilates focuses on realigning the body through conditioning and stretching movements, providing some excellent at-home exercises.

Pilates workouts improve balance, flexibility and core strength, which are perfect for if you suffer from back pain.

Before you start, it’s important that you get a thick yoga mat that’ll cushion your spine and a resistance band to loosen tight muscles.

For an extra challenge, use a pilates ball to improve your core strength.

Cardio

Fortunately, an effective at-home cardio workout doesn’t require fancy equipment or a ton of space.

With some creativity, you can put together a routine that includes a wide range of exercises that burn calories, build muscle and help you to lose weight.

  • Jogging on the spot is high impact and is a great warm-up exercise.
  • Jumping jacks are a high impact exercise that burns around 100 calories in 10 minutes.
  • Jump rope is a high impact and burns around 220 calories in 20 minutes.
  • Burpees are a killer cardio exercise that burns around 100 calories in 10 minutes.
  • Mountain climbers raise the heart rate while increasing strength and endurance

All of the above-listed exercises are easy to incorporate into your weekly workout plan circuit training!

However, if you’re new to the exercises it’s important to pace yourself as they’re high intensity and could result in injury if not performed properly due to fatigue.

Find Support

Share Your Journey

One of the best ways to guarantee success in your new weekly workout plan is by sharing your journey with a community!

Telling your friends or group members about your exercise plan will encourage you to work harder and get physically fit and will inform your friends how to get in shape fast.

Share Your Journey

Here are some great ways that you can share and learn how to get in shape;

Make it public

Sharing your gym workout plan and your best workouts for weight loss with your friends on social media or your blog will means you can ask them to keep you accountable!

Social accountability means you’ll think twice about skipping out on your exercise plan!

You could share your before and after weight loss pictures to keep your followers up-to-date on your journey!

Find a workout buddy

Exercise is great for our physical and mental health, and creating more of a challenge helps to maintain interest.

Getting in shape with your friend can be more enjoyable because it provides time to have a laugh, catch up and encourage each other to get physically fit.

Additionally, exercising in a community class allows you to build new friendships with people you wouldn’t normally meet on a regular day-to-day occurrence.

You’ll have a shared interest which is a great starting point conversation topic, making it easier to chat whilst getting back in shape.

You’re more likely to honor a commitment and succeed if you go for a walk or book an exercise with a friend

Not wanting to let your friend down is the perfect motivator for showing up, working out and stop being out of shape.

On those lesser days when you both don’t feel like exercising, a motivational talk with your workout partner will be the support and lift you need to keep moving and get in shape.

It’s scientifically proven that having some to motivate you can make all the difference with helping you to achieve your fitness goals.

This is because exercising with somebody on the same fitness level as you means you’ll push each other to work harder than you would on your own weekly workout routine.

Also, your friend could have new exercises, knowledge and skills that you don’t have! Along the way, you could learn new skills and refine your techniques.

Get Your Body for Life Workout Plan

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.

How to Get Your Dream Body

Weekly Schedule

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.

Week One

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

Week Two

Monday: Body strength and core training
Tuesday: 10 to 30 minutes cardio
Wednesday: Leisurely walk
Thursday: Body strength and core training
Friday: 10 to 30 mins cardio
Saturday: Rest and gently stretching
Sunday: Rest day

Advanced Exercise Tips

Increased Intensity

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.

Increased Intensity

Incorporating interval training and circuit training burn calories and build endurance.

Advanced Exercise Sample Split Week Example

Monday:
HIIT Cardio
Chest, Shoulders and Triceps
Tuesday:
Core
Lower Body
Wednesday:
Cardio
Back and Biceps
Thursday:
Gentle Stretching
Friday:
Body Blast
Saturday:
HIIT Cardio
Sunday:
Rest

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.

Fight Fatigue

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.

How to Combat Exhuastion

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.

Dehydration

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!

Stay Hydrated

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.

Do You Drink Enough?

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 disks 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.
Know Your Limits

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.

How to Stay Safe

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;

  1. Give yourself time to adjust to your exercise program
  2. Make sure that your footwear is appropriate to your fitness activity
  3. Warm up before and cool down afterwards
  4. Be aware of your surroundings by especially when exercising outdoors
  5. Stay hydrated before, during and after your sessions
  6. Dress appropriately for the temperature if it’s hot or cold
  7. If appropriate, discuss your specific health conditions with a health care provider before you start a new physical activity.
How to Lose Weight Fast

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.

Burn Fat 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;

  • Chicken
  • Turkey
  • Salmon
  • Trout
  • Prawn
  • Shrimp
  • Eggs
  • 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.

Summary

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!

If you liked our advice, share this post and tag a friend!

Don’t forget to leave your ultimate fitness tips in the comment section below.

Share the Love

If you found this post useful, please let others know about it by sharing it.