The end of the year is coming and a lot of people are thinking of getting into shape for the new year ahead. This is a wonderful idea however, you do not want to jump ahead when getting in shape. In this article, we are going to give you top tips for getting in shape and staying with it
Tips on getting into shape
I decided to start with the tips so you know what to do and not to do when on a program. By following these tips, you will gain a huge advantage on your journey to getting back in shape. High protein (1.5 gram per body pound), medium carbs, low fat is normal for weight loss. If you're trying to gain weight I suggest high carbs, medium protein (1.2 grams per body pound), and low fat.
Nutrition and motivation are probably the two hardest things to keep with when doing a program. The first thing I want to mention is the nutrition. When eating, you have to eat nutrient rich foods. I would follow this food pyramid instead of the traditional one.
You also need to know how many calories your body needs. You can find that anywhere online. Just type in “what is my bmr” or “how many calories do I need”. After that, depending on your goal (losing or gaining weight) you're going to want to add or subtract 500 calories to your daily intake. So if I am expected to take 2000 calories a day to maintain my current weight, I will add 500 (2500) to gain about a pound a week.
A pound of fat is about 3500 calories so if you want to lose a pound a week, you should cut 500 calories a day. In a week that will equal up to 3500 burnt calories. If you want to lose more than one pound a week, I suggest you workout and burn the other 500 calories off. It is a big mistake to just cut calories. By doing that, you're body goes into starvation mode and holds on to the calories that you bring in. It's best to cut back 500 calories and burn off the rest.
5-7 meals a day
To get the right amount of calories, the most out of nutrition balance and absorption, and keeping your metabolism at its peak, you have to eat through out the day. If you eat the normal 3 times a day, your body will only absorb part of the nutrients and calories and store the rest as fat. You want to have small frequent meals to keep a steady flow of nutrients in the body. This will lead to muscle gain and weight loss. You should eat every three hours.
The more you eat, the more water you have to drink. You should drink 8-10 glasses of water. Water is critical for weight loss and gain. It helps flow nutrients to your muscles. Your goals is to try to get as much nutrients as possible into the muscles. It also helps with weight loss by emptying out your fat cells. Your fat cells are full of toxins. If you want to thin out, you have to empty out the toxins in your cells. Water also helps keep metabolism high, gives you energy, and keeps you hydrated.
Working out for getting in shape
I suggest you start with a program like this:
Monday: Chest: Incline bench press, flat bench press, and decline bench press 2 × 10 (all exercises)
Back: Pull ups (palms facing away) 5x failure, lined rows 3 × 10
Triceps: skull crushers 3 × 10, tricep pulldown 3x 10
Tuesday: Cardio 30 mins
Wednesday: Legs: squats 3 × 10
Abs: weighted crunches 3 × 20
Thursday: Cardio 30 mins
Friday: Shoulders: military press 3 x 10, upright rows 2 x 10, front and side rails 2 x 10
Biceps: Curls 3 × 8
Some people may anger with this routine but they have to remember it's a beginner routine. This is just a foundation. I suggest doing this for about 6 weeks then depending on your goal (weight loss or gain) I would mold it towards what you want to do. If you're winning, I would take out the cardio and add a little more to your Monday, Wednesday, and Friday. You want to increase the intensity every work out week by adding either a rep or weight to each workout.
If you're trying to lose weight, I would maybe add more to your cardio. You could try different things too such as sprints or increase your speed and incline.
Motivation is key when it comes down to getting in shape. Consistency is the most important thing if you want to see improvement. In that case, you want to start small and work your way up. If you do not feel like running for the full time or lifting all your sets for that particular day, then do half at least. Some is better than nothing. At least you're not going to fall behind on your goals and that is the mindset you have to have. Do not beat up yourself just because you do not feel like running 30 minutes or missed a work out. That is only going to make things worse. Instead, think tomorrow is a different day. “Every minute passed is another opportunity to change your life”. Just suck it up and go / start again tomorrow.
I personally love lifting in the morning. It's not crowded, it gives me energy through out the day, and I knocked it out of the way so I do not have it weighing over me all day. It also gets me in the best of moods. Even if you do not like working out, you will always feel better after a workout and never regret going. If getting in shape is your goal, you have to stay consistent.