Have you been procrastinating over getting into shape? If so, it's probably because getting fit has a reputation for being a long, difficult process. The truth is that with the right approach, you can make big improvements in your fitness level quickly and easily. If the time has come for you to get into shape, there are lots of quick and easy ways to start.
Swimming
A swimming regimen will put you on the fast track to fitness because it combines a demanding cardiovascular workout while providing resistance to improve strength. Despite the thorough workout it provides, swimming is easy on your body due to the zero-impact, low-weight environment it takes place in.
Total Body Strength Training
Weight training improves strength, metabolism and bone density, according to the National Strength and Conditioning Association. Accelerate your progress in the weight room by training your entire body each session. Use basic pushing and pulling movements like the bench press, squat and row, which stimulate multiple muscle groups simultaneously. Total body workouts will speed progress and boost the time efficiency of your workouts.
Walking
Daily walking is an easy way to raise your activity level without the need for special equipment or facilities. Just a 30-minute walk each day is recognized by the American Council on Exercise as being effective at lowering cholesterol, improving mood and burning calories.
Stay Hydrated
Keeping your water intake up is an easy way to keep your body performing at its best. Not only does water keep muscles healthy and fight fatigue, but the diuretic effect of water can provide an almost immediate reduction of water retention and bloat. Try to get about two liters of water each day.
Fuel Yourself with Whole Foods
Avoid processed foods like pastries and lunch meats, which contain high amounts of fat and sugar. Your diet should consist of complex carbs like whole wheat pasta and brown rice, lean proteins like fish and chicken breast and healthy fats like avocado. Whole foods provide more vitamins and are digested more slowly, leading to less fat gain.
Use a Training Partner
Use a training partner to keep your motivation high and make training fun. It's easier to make it to the gym when you know someone is counting on you.
Logging
Logging your diet and training is an easy way to speed your progress because you can keep better track of what works for you and what doesn't. Your log will prevent you from wasting time on programs that don't yield maximum results.
Goal Setting
Goal setting is an easy way to keep your motivation and confidence up during your training program. Set both long- and short-term goals so you can build a track record of success. Your long-term goal should be at least three months away, while your short-term goals can be either monthly or weekly.
Coffee
Enjoying a cup of coffee before your workout may help you burn more fat. Studies, including one published in "The Physician and Sports Medicine Journal," have shown that caffeine can increase fat oxidation during exercise.
Be Consistent
A program that is adhered to consistently will produce faster results than one that isn't. Make fitness a part of your lifestyle rather than a temporary inconvenience, and you'll be surprised at how quickly and easily you can get into shape.
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- The American Council on Exercise: A Walk a Day
- The Physician and Sports Medicine Journal: Fat Burning During Exercise: Can Ergogenics Change the Balance?
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