How to Get Fit Now

The goal of improved fitness requires improvements in strength and cardiovascular endurance. In conjunction with a proper diet, this will allow you to build lean muscle tissue and lose body fat. You must dedicate yourself to all aspects of your program, but this does not require endless hours in the gym or many miles around the track. By following a few simple principles, you can quickly achieve improved health and fitness. Consult your health care provider before beginning any diet or exercise program.

Step 1

Control your fat intake. Do not eliminate fat, as healthy fats such as omega-3 fatty acids, found in fish and nuts, help improve muscle protein synthesis. Limit your intake of saturated fats by eating only lean cuts of beef and avoiding processed meats.

Step 2

Eat enough food to progress. Do not radically cut your calories, start by cutting no more than 250 calories a day. Severe caloric restriction results in a decrease in metabolism. Gradually make changes to your total caloric intake, as attempts to do too much too fast often result in failure. Do not neglect your protein intake. If your training intensity increases, your need for protein will increase. Chicken and fish are good sources of protein.

Step 3

Train with moderate to heavy weights in the gym. Heavy resistance training promotes the release of hormones that burn fat and build muscle.

Step 4

Train your entire body. Do not just train your upper body, your lower body or the muscles you see in the mirror. Heavy training for your legs and back strengthens the large, postural muscles of your body. These exercises also strengthen your skeleton by increasing specific bone mineral density.

Step 5

Train to improve the health of your cardiovascular system. Fitness is not just about burning fat, it encompasses your overall heath. You do not need to train to run a marathon to improve the strength of your heart and lungs, but improving your tolerance for intense cardiovascular exercise is a critical component of fitness. Begin with a few simple sessions of cardiovascular training per week, such as three, 30-minute sessions. Then increase the intensity during one session and the duration of another.