Eat right and perform strength training consistently. This is easier said than done, but it’s why millions of people fail – they do not consistently do either. Of course, there’s more to losing weight than a healthy diet, and there’s more to getting in shape than exercise. However, these two lifestyle choices are clutch, especially if you need help getting fit fast. Perform them consistently to guarantee your success.
It’s now 2020, and I’m often surprised by how many people fail to lose weight and get in better shape. Everyone is different. Changing your body composition can be a long, hard journey, but you will see fast results when starting out. What barriers are you facing? Too much information, misinformation, or the availability of unhealthy foods? Perhaps you are unable to find an enjoyable exercise routine?
Let’s Discuss Getting in Shape and Losing Weight in 2020
Weight loss and exercise gains are a process. People do not gain all their weight overnight, and cannot expect to lose a lot of weight in a hurry. Many commit to losing weight every year, but give up over time. Losing weight, maintenance and fitness are three major lifestyle choices. They require education and effort on a daily basis. Are you willing to educate yourself, exercise consistently and make healthier dietary choices? If so, let’s continue.
What is Healthy?
Everyone has a different idea about “healthy” foods. In fact, many companies want you to believe their manufactured product is healthy. They do this by adding phrases to their food labels such as “sugar free”, “low sodium”, “fat free”, and “organic”. However, it’s never a good idea to judge a product by its cover label. Instead, turn to the nutritional label and find out what’s really inside the package. If the ingredients sound like they belong in a lab, you may not want them inside your body. Fewer ingredients increase the odds you have found a healthy, or more natural product.
Natural foods, or those pulled from the Earth, tend to be healthier options. Some consider animal-based foods to be healthy (recently the way the animals are fed and treated plays a role as well). These types of foods are generally outside of the grocery store aisles. Apples, blueberries, carrots, eggs, kale, red potatoes, squash and zucchini are some natural foods. Meat and dairy may be natural, but the macronutrient balance can be cause for concern, as well as the diet of the animals.
Fruits and vegetables can also be canned, or frozen, but they may have labels revealing other ingredients. Many other food products within the main aisles will contain several ingredients. Note the ingredients of every product before you decide to consume them. Paying attention to the macronutrient balance is one of the best ways to lose weight and get fit.
Get Fit Fast with Resistance Training
Anytime your body is working against resistance it requires extra fuel to create the energy needed. Of course, your body receives this fuel from food (mostly fat and carbohydrate storage). Your muscles contract, allowing your body to push, pull, kick, punch, climb stairs, run or lift stuff. Resistance increases the challenge and requires more energy. It also forces your body to adapt by improving the strength or endurance of the muscle fibers.
Gravity is the most common type of resisted force during exercise. Performing a squat with or without weights is training with resistance in both cases. However, other forces such as bands, immovable objects and human beings can also provide adequate resistance. You can use one, or a combination of multiple forces, to get fit fast. Those who are new, or haven’t done much exercise lately, will benefit more quickly. Rapid changes become noticeable as the body adapts to the unusual.
Resistance Training Programs
When training with resistance, most people train with three goals in mind; power, strength and endurance. A comprehensive training program will include all three. The average person will probably use one method most of the time, but may use the others at certain points. Depending on your training goals, one method of resistance will serve you better than the others.
This form of resistance is useful for athletes who need to be explosive. However, it can also be beneficial for older adults due to its ability to activate fast twitch muscle fibers. Power training involves moving weight as quickly as possible. Speed plus strength equals power. An Olympic weightlifter uses power by moving a heavy object overhead from the floor as quickly as possible. Other examples of power exercises include kettlebell swings, box jumps and the burpee (which is still the dumbest name for an exercise).
Those who desire to move as much weight as humanly possible utilize this form of training. People of all ages use it to improve muscular strength, joint stability and bone density. In fact, everyone can take advantage of the benefits of strength training. The deadlift, squat and bench press are its well-known staples.
Performing well at time-under-tension is one of the major benefits of this type of training. If you have attempted to hold a plank, or complete 20 push-ups in a row, you have used endurance training. Again, it is beneficial for all age groups, but it won’t make you really strong or powerful. Although it involves resistance, the main goal is to do more reps, or make the muscles more resistant to fatigue. Who needs more endurance? Runners, cyclists, dancers, and anyone who wants to last longer before giving up to exhaustion.
Which Form of Resistance is Best for You?
It depends on your goals! All forms of resistance training are good and have health benefits. You can get fit fast by programming a balance in your workout. Of course, your health history and personal abilities may limit you from performing one or more types of training. If no injuries or limitations are present, compound exercises, plyometrics, and some form of resistance will enable you to get fit fast, and/or lose weight quickly.
Make Healthy Food Choices to Lose Weight Naturally
Most people find it nearly impossible to lose weight because they aren’t paying attention to what they eat. We also move less than our ancestors due to commercial jobs and an abundance of fast food options. Consequently, we have diets, pills and surgeries to help solve an increasing obesity problem. However, you don’t need any of those things to lose weight naturally. You must simply make better choices with your food and move more often.
The food label was briefly discussed earlier. Pay attention to what you are eating. Find out what’s inside your food by reading nutrition labels. Once I learned how to read a nutrition label, I quickly stopped consuming sweeteners, trans fats, saturated fats, partially hydrogenated things, and ingredients which sound like chemicals. I made a choice to consume more natural foods and less preserved foods because I don’t want all those chemicals in my body. They’re great for improving shelf-life of packaged goods, but not my life when it comes to health. What ingredients have you consumed today?
Eat a Balanced Diet
To have balance in your diet, you need to eat a blend of macronutrients and micronutrients. Carbohydrates, fats and proteins make up our macronutrients. Vitamins, minerals and electrolytes are what we call micronutrients. We require some nutrients everyday for proper bodily function and to maintain our current appearance. When we eat too much our bodies may store the excess as fat, and leave us feeling sluggish. When we do not eat enough our bodies may take from existing fat stores AND existing muscle cells.
Finding a balance will help keep your body in a neutral position, neither gaining or losing weight. From there, you can make minor adjustments to your diet (and exercise program) in order to lose weight naturally, or gain lean muscle mass. In recent years, many diets have been higher in fats and lower in carbs. Before high fat diets were popular, carbs and proteins provided most of the nutrients while fats remained low. The Dietary Guidelines for Healthy Americans recommends more carbs (about 60%) and less fat (no more than 30%). Either type of diet can lead to weight loss. Education, consistency and perseverance are key components to losing weight naturally, and keeping it off.
Stress, Sleep and Sugar
These three words beginning with the same letter can hinder our results. Stress is the only one most people dislike.
Certain forms of stress, such as a challenging workout, can be beneficial. Various forms of life stress we deal with can be detrimental, especially in high doses. Such stress can lead to hormonal imbalances and limit successful results. Don’t forget to consider stress when you are trying to get fit, lose weight, or reach any other goals.
Sleep is something we all have in common because we cannot avoid its call. An adequate amount of daily sleep can range from six to nine hours. Get enough of it and you should be able to perform your best. However, too few hours of sleep on a consistent basis can lead to problems. Increased stress, lack of energy and missed workout opportunities are among them. In fact, working out without getting enough sleep may not be a good idea. Consider straightening out your sleep schedule before you try to get fit fast, or lose weight.
Sugar is one of the major vices in our culture today. Most people want what tastes good regardless of nutrient value. Consequently, you can find sugar in most manufactured products. There are more than 60 different names for sugar scattered among a sea of nutrition labels. Molasses, corn syrup, dextrose and fructose are some of the most common names, but they are all sugar.
Over time, too much sugar can lead to type 2 diabetes as the body fails to properly regulate glucose levels. Even children are not immune to the disease. Type 2 diabetes has no cure, but is manageable with a balanced diet and exercise program. Pay close attention to the types of sugar you, and your family, are eating. Plan ahead and avoid diabetes by exercising regularly and balancing your diet. Even if a person is prediabetic, (higher blood glucose level than normal) there is still time to make necessary lifestyle changes to help avoid becoming diabetic.
Get Fit Fast and Lose Weight Naturally with a Personal Program
If you want to lose weight and keep the weight off, you need a plan. If you want to get fit fast, you need to train your body in challenging ways. There is no one-size-fits-all training program. There is no magic diet to help you lose weight fast. You must commit to changing your life for health benefits. Use a personalized program to get better results at an accelerated rate. If you need a one-on-one coach, checkout my personal training program, contact me directly, or leave a comment.
Start today. Turn your health around by creating a plan and taking action. Don’t be one of the unsuccessful people in the gym doing random stuff. Don’t go to the grocery store and toss items into your cart without knowing what is going into your body afterwards. Educate, commit and succeed. You will get fit fast and lose weight naturally.
I’ve been a personal trainer for nearly a decade, certified by ACE, NASM and WITS. Helping people reach their fitness goals and potentially live longer is a true honor. I have over 1,000 hours of coaching experience with seniors, youth athletes and individuals with disabilities.
I can help you feel better, and live longer. Even though I share workouts on this site, you are solely responsible for trying exercises, or places discussed here. Let’s move better, live longer and wander more often.