6 Crucial Tips To Get Fit Fast

By Yuri Elkaim, BPHE, CK, RHN

You’ve committed to getting fit and improving your vitality. The last thing you want to do is spend endlessly grueling hours on the treadmill or some other piece of workout equipment in order to achieve your best physique. The secret to achieving your fitness goals lies in how you train as well as how you eat. Here are 7 tips to help you get fit fast, so you can be on the beach by summer.

Tip 1:
Consume a diet rich in whole foods. Period. Above all other advice you get in the fitness world, nothing can beat a nutrient dense, whole foods diet. Clean out your fridge and replace processed, packaged foods with fresh fruits and veggies. Buy locally grown produce and protein sources to ensure freshness and minimal damage during shipping.

Tip 2:
Lower your caloric intake. Caloric deficit for a short duration will help you break through stubborn plateaus, and burn excess fat. Reduce your calories by 200 a day for one month, and gradually bring them back up to maintenance level. To understand how many calories you need, check out your basal metabolic rate, or BMR.

Tip 3:
Lift heavier weights. Put away the cute pink dumbbells, and go for the weights that will test your body’s limits. Remember that the only limitations are the ones we set on ourselves. If you are able to lift a weight for more than 10 reps without feeling the burn, then you need to kick it up a notch.

Tip 4:
Train your full body. Full body workouts build quality lean muscle while blasting away stubborn fat stores.  You not only build strength through full body weight training, but you also improve you cardiovascular health because you train for intense periods with little rest between sets.

Tip 5:
Train for hypertrophy.  Hypertrophy is when your body increases in size due to training. For each individual, hypertrophy-training methods differ, but here are a few hints when setting up your program.

  • Stick to compound movements like presses, squats, rows, and deadlifts
  • Train for brief, highly intense periods
  • Rest a full 24 hours between workouts
  • Eat a meal consisting of 4:1 ratio of carbs to protein directly after training

Tip 6:
Rest well and often. If you are constantly on the go, make sure you get adequate rest at night. Sleep at least 6 full hours each night. The harder you train, the more sleep you require. Olympic athletes sleep an average of 8 hours a night with a nap during the day. 

Tip 7:
Vary your training. If you perform the same exercises in the same order for the same number of sets and reps, over the course of time you will start to see a decline in improvements. You need to keep your body guessing by training in various ways and changing your method often. Keep an arsenal of exercises on hand and mix them up with each workout.


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