How To Get Fitter Faster

By Yuri Elkaim, BPHE, CK, RHN

When starting a workout program, you need to be realistic about your goals. If you are 30lbs over weight with 27% body fat, then you can’t expect to look like an Olympic track athlete in 30 days. However, several steps can lead you to a better, leaner you quicker than you think. Follow these ideas to get fitter faster.

Ever calorie counts
Unless you are below 14% body fat and training for a bodybuilding competition, you don’t necessarily need to measure your food and track your kilocalories. In fact, this can be a down right unhealthy habit. However, you do need to grow conscious of everything that goes into your mouth.

Nutrition makes up a good 80% of your weight loss and fitness goals. Eating a diet that is nutrient rich and filled with healthy calories is the number one step to reaching your optimal fitness level. No amount of training will ever offset a bad diet. So, throw the notion that you can eat whatever you want if you exercise out the door, and clean up your fridge.

You diet needs to focus on the three main macronutrients: protein, carbohydrates, and fats. If your food doesn’t fit into these categories, then don’t eat it. Here are some sources of these nutrients:

  • Protein: eggs, egg whites, plant proteins, fish, poultry, and lean red meats
  • Carbohydrates: oats, grains, yams, potatoes, brown rice, vegetables, and fruits
  • Fats: nuts, extra virgin olive oil, canola oil, flax oil, coconut oil, oily fish

Train your full body
Somehow the gym standard became that of bodybuilding split workouts. Unless you have a large amount of muscle maturation and are trying to bring up lagging body parts, this method will not work for you. Train your full body 3 times per week to maximize your fitness level.

Full body workouts increase your metabolism, use energy stores to burn fat, and build lean muscle through adequate recovery time. Forget the idea that training longer and more frequently will speed up your fitness progress. This only works for high-level athletes who have conditioned their bodies to take on high intensity training for long durations time.

Full body workouts prevent over training by allowing you to recovery from your workouts for at least 36 hours. Recovery is essential to muscle growth and development because it allows your body time to repair damaged muscle fibers and build new muscle tissue.

High intensity intervals
Step away from the treadmill and ramp up your cardio with high intensity intervals. Steady state cardio burns calories less efficiently, meaning you need to workout longer to produce the same results. Aerobic training in general will not improve your muscle quality.

However, anaerobic endurance training like running sprints or climbing stairs will help you push through your lactate threshold and increase your body’s ability to sustain longer workout sessions.

Rest to repair
A good night’s sleep will help your body recover from a strenuous workout. Sleep induces muscle growing hormone naturally, allowing your body to grow while you dream.


fitter u fitness


© Total Wellness Consulting | Success Stories | Contact | FAQ | Disclaimer | Affiliates | Members Sign in