What Is The Fastest Way To Get In Shape?
Everything in life is judged by how well you do it and how long it takes. For example, the best mechanic in the world isn’t worth a dime if it takes a month to fix your car.
Exercise is the same way. I can help clients get the results they are looking for; however, I’m primarily judged on how long it takes.
So if you are planning on getting into shape, I imagine you’d like to do it as fast as possible.
Let’s start with your goals and a reasonable time period to achieve them. But, first, we need to determine what it means for you to get in shape:
So, what does it mean to get in shape?
You will need to define this for yourself. Everyone has one of four goals, weight loss, strength/muscle gain, mental health, or pain relief. Those are the only reasons people want to get in shape when it comes down to it. Define what your goal is so that you can work towards it and track your progress.
How long does it take to get in shape?
Again “in shape” will depend on your definition.
If your goal is weight loss, a healthy and sustainable rate to lose weight is about one pound a week, depending on your size. The bigger you are, the faster you will lose weight, and the smaller you are, the slower you will lose weight.
Heavier set folks can reduce their calories to a two-pound a week rate of weight loss without much risk, but it will not be sustainable long term. The easiest way to lose weight is to eat foods that keep you full and are nutrient-dense while maintaining a calorie deficit.
If your goal is to gain muscles, as a man, you can expect between 0.8-1 lb of muscle per month, and for a female, more like 0.5 lbs of muscle per month. On a weightlifting regimen designed for muscle gain, and provided you are eating ample protein and carbohydrates. You must keep challenging yourself if you want to keep growing your muscles. If your workouts feel easy, it is time to up the intensity. To look “in shape,” most people will need to add about 10 lbs of muscle, which can take 10-20 months.
If you have been strength training for a while and wonder why you aren’t jacked yet, I’ve touched on that subject in a previous article.
If your goal is mental health, congratulations, you can see results in as little as thirty minutes. Exercising is one of the best ways to fight depression, and it has been shown that steady-state cardiovascular exercise is the best form of exercise for this goal.
Walk, run, or ride a bike, for at least 30 minutes a day at a moderate intensity and watch as your stress decreases daily. In addition, try a cold shower. I know it sounds rough, but it is another little thing that can help keep you from feeling depressed, and every little bit helps.
Lastly, if your goal is pain relief, it will be harder to determine how long it will take to stop the pain and get in shape. Your injury and your recovery path will determine it. First, decide whether or not you need an MRI or XRay. Then create a treatment plan. Most people start with physical therapy and continue a routine after treatment. Whether or not you need surgery will be a significant factor in how long it takes to get in shape.
With all those timelines in mind, we can finally answer the original question:
WHAT IS THE FASTEST WAY TO GET IN SHAPE?
We will focus exclusively on losing weight and getting strong for this section.
Step 1: Diet
The fastest way to lose weight is to eat well. You are what you eat; your body composition comprises roughly 85% diet and only 15% exercise. Download a food journal app and track your intake. It is the fastest way to get in shape.
Step 2: Daily Cardio
Contrary to popular belief, you don’t have to pick up running or buy a Peleton to start getting in shape. Adding a 30-minute brisk walk to your day burns calories and helps improve your cardiovascular fitness. All it takes is consistency and an activity you can tolerate. Walk while doing work calls, while listening to a podcast or an audiobook. Make it a habit you enjoy.
If you don’t feel like leaving your house, you can even jump rope for ten minutes a day.
Step 3: Strength Training
I know strength training can feel a little intimidating at first. There is a lot of information about the best possible weight lifting programs, but the truth is when you are just starting or starting back up, anything you do will yield results. The programming doesn’t matter too much for your first month in the gym.
I recommend getting a trainer. I know a good one if you are interested in Zoom training and learning the basic movements: squat, deadlift, lunge, press, and row. Everything else is bonus points. Start lifting weights 3-4 times a week.
Building muscle while losing weight is the fastest way to get in shape. The more muscle you have, the more calories you burn at rest. Thus the most efficient way to get in shape is to have muscle.
Step 4: Have Patience
Body composition changes don’t happen overnight. Consistency is the only thing that matters on your journey to getting in shape. Depending on where you are starting, it could take between six months and three years to reach your ideal body shape. Anything you do to attempt to rush the process will likely only set you back.
Step 5: Avoid Common Mistakes
Avoid detoxes:
Rapid weight loss from detoxes results from a loss of water weight, and generally, most people return to within two pounds of their starting weight as soon as the detox ends. However, it is also a waste of money and time. While detoxing, you will likely have trouble doing daily cardio and your thrice-weekly strength training, which is far more critical to your long-term success than a short-term extreme calorie deficit.
Avoid unnecessary supplements:
Protein supplements add calories to your diet. If your goal is to gain muscle and lose weight, we do not want to add unnecessary calories to your diet. Eating protein as part of your meals is essential for gaining muscle and is easy to achieve without supplements.
Avoid workout programs with a time limit:
P90X, training for a 10k, or anything with an expiration date. What happens after the 90 days are over? What do you do after the 10k? Any strength training program should not end. Strength training is a lifelong journey, and programs with a time limit aren’t necessary. Variety is the spice of life. You can change your strength training program whenever you’d like, but it never ends.
In conclusion, the fastest way to get in shape is to track your food intake, do some form of cardio daily, strength train three to four times a week, and do all of it with relentless consistency.
