How can I get fit and healthy fast?
Updated: Sep 7
In this article, you will learn how to get fitter faster. If you follow and include these simple tips into your daily lifestyle you will become physically and mentally fitter faster in a very short time.
Fitness is like a relationship
You can't cheat then expect your half baked attempts at fitness to work magic, you have to invest the time and effort into getting yourself into the best condition you can get into and then stay there or improve! You should be in a relationship with good health and not bad health.
Fitness, whether mental or physical is about creating a better, healthier version of yourself. It's a lifestyle change that you should encompass in your daily life. It's not easy but it also doesn't have to be as difficult as it sounds.
Fitness is a condition of being mentally and physically fit. It is achieved through proper nutrition, a healthy mindset, healthy lifestyle choices, and a daily exercise routine. As they say, if the mountain looks too big to climb in one go, take it one step at a time and that's all you need to do to achieve your goal of becoming fitter faster.
There are no quick fix challenges, no magic pills, just a plan, some hard work, and some simple changes to your lifestyle. The only magic you need is motivation and a bit of drive.
You need to focus on several things to get fitter faster: eating right, training right, and engaging in a positive mental attitude because in all fairness if you have a poor attitude to fitness or life in general, you're going to fail. I hate the word fail as much as I hate the word fat but sometimes you have to say it as it is. So here goes, if you want to lose some of that fat and get mentally and physically fit then follow the steps below.
If you plough as much effort into your fitness project as you've ploughed into your long list of excuses as to why you can't go on a diet this week or train next week you'll soon become addicted!
Eat a balanced diet.
It's the first and essential requirement to get fitter faster. You can do tons of exercise but without proper nutrition, it will all be ineffective. You can't out-train a poor diet so watch out for the processed and junk foods. Eat clean most of the time and eat junk on a cheat day (if you need one). Reduce your sugar content and increase your protein content but stay within a safe level.
Fitness consists of a 70% diet, the remaining 30% is exercise. It’s important to eat a balanced diet so that your body gets all of the essential fuel it needs to run. Your body is like a car if you put petrol in a diesel car or vice versa it's not going to be long before it breaks down. In your case you won't breakdown but you may contract one or several lifestyle diseases instead. If you don't put petrol in your car at all it will run on fumes and break down when it's drained the last dregs of petrol from the bottom of the tank. Again, your body is the same. You need to eat but you need to eat the right things, and at the right time.
Below is the Harvard MyPlate Chart which shows you what to eat. This is the best of the MyPlate Charts out there. If you use either the USA or the UK MyPlate Charts you will probably end up with a disease of some kind, probably diabetes or/and worse Coronary heart disease. That's not just my opinion it's the opinion of Doctors such as Dr. Bernard who with his team created the Harvard MyPlate.
Feeling empowered to change is the key to sustained behavioral change, weight loss and improved fitness.
What is a Balanced Diet?
Always aim to eat a balanced diet of legumes, fruits, vegetables, and good fats such as avocados and nuts to give your body the macro-nutrients and micro-nutrients that you need.
The more protein you eat the more likely you are to become toned and sculpted. It is hard to build muscle without the right amount of protein. The recommended amount of protein is 0.8 g's per lb of body weight. Significantly more if you are body building (consult your doctor or trainer for your levels).
Protein - You can get good sources of protein from almond / soya / rice milk, beans, lentils, Tofu, soy, and nuts. Don't forget most vegetables have protein in them too e.g. peas and mushrooms.
Carbohydrates - whole grains, vegetables, fruit, rice, potatoes. Stay away from eating pasta and bread, eat it on the odd occasion but not as part of your everyday life. Try and avoid refined, processed food products as these are mostly harmful to your body, nutrient deficient and put weight on quickly. Excess sugar in the diet causes fat gain and not fat!
Fats - Eat good fats only. Avoid foods with a high amount of trans fats. This typically includes processed foods, microwavable meals, pastries, and fried foods. They might smell and taste nice but so does small amounts of arsenic when you cover it in herbs and spices. It's still going to kill you, just slowly. The same goes for processed food products.
Drink Lots of Water
Around 70% of our body is made of water! Try to drink straight water or water flavoured with natural fruit such as lemon or lime juice or other natural flavourings. Drinking fizzy drinks will add way too much sugar to your diet (fake sugar is not good for us either). fruit juice is also full of sugar, if you are going to have a juice drink make sure it's freshly squeezed. Tea and coffee and any caffeinated drinks can dehydrate your body and you should try to cut down or avoid them. Yes i know how hard it is, I drink Diet coke and Pepsi Max on a regular basis. The Cold Turkey will pass, I promise.
It's recommended that adults drink eight 8oz glasses of water every day. This number varies for each person so make sure you pay attention to how your body looks and feels. If you feel really hungry or have cravings the chances are you are thirsty. Don't wait until you think you're thirsty to drink water. If you feel thirsty, you are probably already dehydrated. Aim to drink at least two to three litres of water daily. If you suffer from headaches, drink more water. If you suffer from bloating, drink more water, if you suffer from water retention, drink more water. Water is a miracle substance which we generally don'y drink enough of. But make sure you don't go the other way and drink too much all in one go as you'll water down your electrolytes and you'll cause issues there too.
Whilst science leaves a lot of questions regarding the benefits of vitamins unanswered, they are generally suggest vitamins to be helpful as part of a balanced diet, so long as you take the right vitamins for your diet in the right amounts. If you are unsure what to take, consult with your doctor, a nutritionist, or a registered dietitian about the supplements they might recommend for you. Always make sure you buy a good vitamin and the seal of approval is clearly labeled on the bottle. If there is not an authenticity label clearly defined on the label the chances are your vitamins mainly contain bulking agents.
Vitamins can also be dangerous as certain combinations can make you sick or can complicate any existing health conditions and overdoses aren't uncommon. Treat them like medicine and talk to your doctor before starting any supplement regimen.
Have a Positive Mental Outlook on Life
Too many of us are stuck in a rut concentrating on things that bring us down or things that are unimportant in the grander scale of things. Such as what your neighbour is up to or what the woman at work is wearing. This can hinder your lifestyle and produce a poor mindset which in turn will result in poor health and fitness.
You literally are what you think about and what you eat. If you have a negative outlook on life you'll feel everything is too much for you. Try every day to write down in a gratitude journal (just a simple notebook) things that you are grateful for. Start with the simple things such as oxygen you breathe, your eyes to see with, your ears to hear with, and work your way up to larger things. Do this daily and it'll soon become a healthy habit.
Exercise every day without question even if it is just a walk around the block. Today's surge of disease is mainly caused by lifestyle factors including eating too much of the wrong type of food and a big fat lack of exercise. You must move to burn calories. One of my favourite fat loss motivational speeches comes from David Goggins. What a guy. He was a big, fat couch potatoe that felt sorry for himself. He played the victim too often until he got certain! until he became the man he always knew he could be. AND today, look at him. A great inspiration to millions of people. By the way, before you watch the video, be warned, he has a bit of a sewer mouth.
Ok, so you're now thinking, I can't be like him. No you can't you can though be like your very best you!
So, in addition to walking daily, try to do exercises that work for multiple muscle groups at the same time as they can provide superior results for the amount of time you put into doing them. Some effective exercises are listed below.
Hold the Plank Position
Planks are one of the most efficient exercises. They can greatly improve your core, legs, and arm strength with just a few minutes every day. Planks are done by holding a position similar to a push up but supporting the upper half of your body on your forearms. Hold this position for as long as possible (1-minute minimum). Do 5-10 minutes of this a day, broken into sets for visible results. You can do opposite shoulder taps between sets to add to work out if you need to.
I really hate burpees but they are a great all over exercise when done properly. Burpees are done by starting in a standing position. Drop to a crouch then go into a push-up form, go back to the crouch position, and then jump upwards with hands raised to return to the standing position.
Perform a Good Squat or Ten
Squats are a great exercise for your legs and glutes and if you engage your core they will also help to tighten your core muscles. Squats are done by standing with your feet a hip's distance apart, your back straight, arms crossed in front of you, and slowly lower yourself down as if to assume a sitting position. After you are in the sitting position, raise yourself back up to the starting position.
To work out your lower and upper body at the same time, try adding an overhead press to your squat. Hold your dumbbells one in each hand at the hip or shoulder level. Squat down and as you raise the dumbbell upward to the overhead press position as you come out of the squat.
I like the overhead press but you could add a bicep barbell curl to the mix or a half squat to mix it up a little.
Push-ups are a great exercise that will work your triceps, shoulders, chest, and core. To start get into a plank position with your hands flat on the ground below your shoulders. Lower your body until you are just above the ground. As you do so, tuck your elbows close to your body, keeping your core engaged. Push back up to the starting position and repeat for the desired number of repetitions.
You can do these on your feet or your knees.
Don’t forget to walk
Most experts will agree that walking is probably one of the best ways to get fitter faster. If you are completely out of shape then just walk and keep walking daily. Go further and faster each time. Any chance you get to walk, walk! If you are in shape, you can walk quickly, jog or run. Walking is a great way to work all of your muscle groups. I often take an exercise band out walking with me so I can perform stretching exercises whilst walking. I never miss an opportunity to work those muscles. Yes, I do look funny and people do look at me with that strange look but what's more important, getting fitter or worrying about other people's ideas of you? And you never know, it might just catch on.
As your heart is also a muscle and walking requires a significant amount of respiratory effort it's a good way to give your heart a workout. Walking can improve heart strength and blood flow helping you to get fitter faster.
Walking uphills is a great way to challenge your leg and glute muscles. Start off on flats and include hill walks into your programs. Walk up the hills faster than you normally would and increase your pace each time until you are jogging or running.
If you don't believe me on the walking front watch the video below. For goodness sake . . start walking today.
MAKE LIFESTYLE CHANGES
Lifestyle is the way a person lives their life. You can make certain "good" lifestyle changes which will help you to work towards your fitness goals. Getting fitter is not just growing your muscles, you also need to focus on being healthy! You have to include discipline in your lifestyle routine to get the results you require. Some of the suggestions below may help:
Go to bed at the same time every night
Get up at the same time every day
Stop using all screens at least 1 hour before sleep, read before bed instead.
Eat meals at set times each day and try not to skip meals.
Follow good hygiene practices such as taking a shower daily and maintaining oral hygiene.
Try to quit smoking and drinking or at least cut-down.
Practice Meditation and Mindfulness, you will notice a difference almost straight away.
Adopt new GOOD habits gradually and to make sure to adhere to them.
Set realistic Goals
Keep your goals time-bound and achievable so you have more chance of succeeding.
Track your goals.
CONCLUSION I've tried to cover all the major aspects of a healthy lifestyle which can help you to get fitter faster. If you can include these few tips into your lifestyle you will start to see changes very quickly. Consistency in all things is the key to success, without it, goals can't be achieved.
Before you know it you'll be physically and mentally fitter faster.
You may also like: