It can be a little daunting, the idea of getting fit. If you are out of shape, it can seem like fitness is miles away – or even unachievable. With this guide, you will realise just how easy it is to get your desired body, and quite effectively. Whether you want to build muscle, shed fat, or just generally get into shape, there are tips here that will suit you perfectly. Take a look and see if any of these work for you.
The Importance of Getting into Shape
Getting fit and healthy is more than just looking good in the mirror. Here are some of the top reasons why it is important to take the time to get into shape:
- Better for your health
- Reduces the risk of heart disease and other illnesses
- Improved stamina and your metabolism
- Leaves you feeling good about yourself
- Improves mood through the release of endorphins when exercising
- Helps you to focus
- Teaches you good food and fitness habits
Take a look below for tips on building muscle, shedding fat, and getting into shape.
How to Build Muscle
Building muscle is not always easy, especially when your body stores most of the protein you consume for the production of hormones and other uses. However, there are ways to counteract that, and it’s quite simple. All you need to do is build and store new protein faster than your body breaks down old protein. This brings us to the first thing you need to do to build more muscle, eat more meat or other protein filled foods.
#1 Eat More Protein. One of the fastest ways to get new protein in your body is to eat meat, as this is typically the most protein-filled food you will find. The best thing to do is to try and consume one gram of protein for every pound that you weigh – the maximum amount of protein that your body can use in a day. Here are some of the foods that provide a good source of protein:
- Chicken breast
- Cottage cheese
- Roast beef
The rest of your calories for the day should be split equally between carbs and fats, but make sure that these are good carbs and fats to avoid health problems.
#2 Shakes First. When it comes to drinking your protein shakes, there is a key piece of advice to remember: always drink them before your workout and not after. This might sound a little strange, as most people down their shakes after a workout, but drinking it before tends to increase your protein synthesis – leading to more muscle at a faster rate.
#3 Take a Day Off. Working out can become addictive, and many people think that doing it every day is what will help them build muscle quickly and effectively. This is false. Your muscles grow when you are resting, and your body will continue with protein synthesis up to 48 hours after your workout. So, every other day you should be resting instead of lifting. Once you have been lifting for a while, the best thing to do is focus on your larger muscles to increase protein synthesis and keep building them up.
#4 Your Diet. We talked about the protein in your diet, but what about the rest of it? There are a few interesting tips you will want to note down. The first is that you should eat carbs after your workout. I will increase your insulin, which slows down the rate of protein breakdown – leading to muscle building up faster.
One of the best foods for this is a bowl of ice cream a couple of hours after your workout, but a banana or peanut butter sandwich will work just as well. You should also eat a small meal every three hours, which roughly equates to six times a day. This is perfect for building muscle and losing weight. A glass of milk before bed will also help to slow down the protein breakdown. Either that or you can try a bowl of bran cereal or a small cup of cottage cheese with some fruit.
How to Shed Fat
Shedding excess fat is a great way to go if you are looking to get fitter and healthier. It is a brilliant lifestyle choice, and if you stick to our tips, it won’t take you long at all. Here’s our advice for losing the extra pounds effectively.
#1 Drink more water. Most of the time, when we are hungry, we are actually dehydrated. This may surprise you, but it is actually very true. We don’t drink enough water as a whole, so you need to up your intake. It will help you to feel fuller, which will help you to burn some more calories. If you have a desk job, keep a full bottle of water close to you at all times to fight off the urge to snack.
#2 Calorie Deficits. One of the things you need to make sure that you drop the pounds, and the fat, is a calorie deficit. This doesn’t have to be massive, and even a deficit of 250 calories per day will lead to results. In fact, 250 is a good number to start with if you are only just beginning. Watch what you eat, and calculate how much you are eating each day. With a calorie deficit, the pounds will really start to fall off.
#3 Cut the Carbs. These are some of the most dangerous foods to consume if you are trying to shed fat. Sugary foods and drinks, as well as things like pasta and potatoes, give your body more than it can break down, and this will cause fat to build up. Cut them down, or cut them out if you want to lose weight.
#4 Don’t Skip Breakfast. It’s the most important meal of the day, and having a healthy, balanced, breakfast will kick start your metabolism for the day. This means that you will burn more energy and start to lose weight. Skipping breakfast leads to a slower metabolism and even weight gain.
#5 Eat Your Greens. Vegetables are delicious and good for you, filled with good fats and nutrients that your body needs. Not to mention that they can also be quite filling. You can eat more while consuming fewer calories and feeling just as full as if you ate a less healthy equivalent. Try skipping the fries and replacing them with some delicious vegetables.
#6 Exercise. Perhaps the most obvious point to mention, exercise can play a big role in how much you lose and how long it takes you. The exercise you do doesn’t have to be running or anything really intense, even walking every day can help you shed fat. Walking 10,000 steps a day is the goal you should aim for, and the results are pretty impressive.
How to Get into Shape
Getting into shape can consist of a combination of all of the above points that we have mentioned in this guide. However, getting fit and healthy isn’t all about diet and exercise – there are a few other things that you should note when you make the choice to make your body healthier.
#1 Inspiration. You need to ask yourself why you want to get into shape. Are you doing it for your physical health? Your mental health? Because you are unhappy with yourself? Or maybe just because you feel like it? Finding your inspiration and sticking to it is one of the most important parts of getting in shape and staying there.
#2 Clean Up Your Diet. You need to have a healthy and balanced diet if you want to get into shape. Yes, we are all allowed cheat days, and they do happen, but the most important thing is ensuring that 90% of your diet is clean and healthy. The better the food you eat, the faster you will get in shape.
#3 Don’t be Afraid of Exercise. The best way to get in shape is to eat less and do more, and doing exercise is part of that. You can do anything you like, so don’t be afraid to try some new exercises out. Whether you want to run, cycle, or walk, all of these activities will help you to get into shape.
#4 Don’t Make Too Many Changes at Once. The worst thing you can do is change everything in one go. That is the best way to make yourself feel sick and discouraged. You won’t get into shape overnight, so take your time to get used to your new routine and diet before you go full on.
#5 Find Support and Go at Your Own Pace. You need to surround yourself with supportive people. Those who actively discourage you should be cut out permanently or until you are in a place where their words mean nothing to you. A strong support system and working at your own pace are some of the most important things for success when it comes to getting fit and healthy.
Hopefully, you found these tips on building muscle, shedding fat, and getting into shape useful. We’ve listed some of the best ways to achieve everything you want from your body, and all of it can be implemented into your everyday life. Whether you work 9-5or have a little more time to spare, anyone can get into shape and have their preferred body with these tips. Start your road to fitness today and make a change.
- Each serving of gold standard 100 percent whey protien contains 24 g of protein, 5.5 g of branch chain amino acids and 1 g of fat per serving
- High protein to support muscle growth and maintenance
- 4 g glutamine and glutamine acid
- ON (Optimum Nutrition) product identification features gold hologram on neck seal with best before date and batch code printed on the neck of the tub above the sticker
- Scoop may vary in colour