How To Get Fit Fast For A Total Body Transformation

John Jan 07, 2023

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Table of Contents

Try HIIT Workouts To Build Muscle And Burn Calories
Try Out A Tabata Workout To Rev Your Metabolism
Walk 20 Minutes Daily For Simple Cardio Benefits
Include Yoga or Pilates For Mobility, Strength, Flexibility and Recovery
Eat Healthy To Get Toned And Lose Fat
Drink Water For Hydration, Energy, And Recuperation
Set Realistic Goals
Be Graceful To Yourself
Do "Something" Every Day - High, Moderate, or Light Activity
The Proper Fitness Equipment To Maintain Motivation
Conclusion
1. Related Articles

If you’re looking for ways to stay committed to working out and quickly getting fit, here are some simple tips and workout routines on how to get fit fast for a total body transformation. Fitness is important because living a long life requires physical activity, eating well, and avoiding unhealthy habits. It also includes regular exercise.

The key to leading a healthy lifestyle is to set yourself goals. Whether they’re big or small, having a goal can motivate you to take action towards achieving them. And if you do achieve those goals, then you’ll feel great about yourself! You should also try eating healthy. Healthy food gives you energy and keeps you feeling full, so you won’t overeat. Plus, it helps you lose weight.

fit man

Try HIIT Workouts To Build Muscle And Burn Calories

High Intensity Interval Training (HIIT) is ideal for beginners and seasoned athletes alike at any fitness level. The idea is to complete one set of exercises to your maximum capacity for 45 seconds, take some time off like 30 to 45 seconds, and then continue with another round of exercises.

Interval training is a type of exercise designed to build more lean body mass than traditional exercises and boost metabolism. Just 20-30 minutes of HIIT 5 times per week can make a significant impact on the way you look and feel, with all of the associated physiological health benefits. Check out the home-based HIIT workouts you can try today HERE.

Interval workouts are great because they allow you to get more done in less time while also improving your cardio fitness. For example, a recent study found that people who did three 20-minute intervals on a treadmill instead of one 40-minute session lost nearly twice as much weight. And if you’re not into running, try cycling, swimming, rowing, or any other activity that gets your heart rate up.

Go ahead and include three speed or strength training sessions into your weekly workout plan. You can accomplish interval training with fitness equipment or simply with body weight movements. The method is up too you – you can run, bike, jump rope, use a treadmill, elliptical machine, free weights or strength machines. After spending 5 to 10 mins warming up, go as hard as you can for 20-30 secs, then take one min of active recovery at a slower pace. Repeat this sequence for a total of 30 mins. You’ll be exhausted by the finish, but your efforts will pay off quickly.

The fitness essentials for HIIT training are fairly basic and affordable. You don’t require any special gear to begin performing HIIT exercises. All you require is a sturdy pair of shoes, a towel, some drinking water, and a clock. From the comfort of one’s own home, you may select to perform HIIT inside the house or outdoors in the backyard. All that is needed of you is the dedication to time, and the perseverance to stick to it. And if you do so, you’ll not just notice dramatic outcomes, however additionally experience the distinction in power, endurance, and healthiness within a brief span of time.

HIIT workout with dumbells

Try Out A Tabata Workout To Rev Your Metabolism

If you only have 5 minutes, download the Tabata app for a super speedy workout. Guiding you for 30 seconds on and 15 seconds off, it’s a great high intensity cardio routine that has both health and weight loss advantages. Running for 30 secs and walking for 15 (your “rest period”), or skipping for 30 and laying down for 15, you can do burpees, mountain climbers or even the plank if you’re brave enough. Aim for an even mix of upper body, core, and lower body exercises to get a complete, total body workout in a short period of time. The benefit of interval training is that there is a wide variety of exercises that you can do, so choose the ones you enjoy most, and then add in some that you don’t care for to simply spice things up. The key is to be challenged with an effective workout, and growth only occurs through challenges. Tabata training raises your metabolism and your heartbeat right away and you should see results in no time!

Review: Best HIIT and Tabata Home Fitness Equipment

Walk 20 Minutes Daily For Simple Cardio Benefits

Use the legs you’ve got and start walking. Even if it’s only for twenty minutes a day, it’ll make a huge positive change in your life. You can do it any time, anywhere, and it doesn’t require special equipment. Just jump on the bandwagon and give it a go!

Review: Best Treadmill For Indoor Walking

Include Yoga or Pilates For Mobility, Strength, Flexibility and Recovery

If you want to find your inner peace and get fitter fast, there are plenty of ways to do so without having to join a class. Try some of these exercises when you’re waiting for dinner, sneaking in 20 mins after working hours, or taking 5 mins in the ‘yogi’ position before jumping into bed.

To help you achieve these goals faster, there are several ways to boost your fitness level. One of them is Pilates. You can start with some simple exercises or buy a Pilates reformer if you want to perform efficient workout routines at home. These exercises are a great way to stretch out, increase flexibility, and gain overall muscle tone. They’re also a great way to boost your cardio endurance, increase your lung capacity, and keep your mind sharp.

Review: Best Yoga Essentials Gear

Eat Healthy To Get Toned And Lose Fat

Eat a healthy diet. You can work out all you’d like but if you only eat fast food burgers, you’ll find yourself gaining weight rather quickly. A good diet should consist of plenty of lean proteins like chicken breast, fish, and 90% or higher lean beef, and include the veggies, fruits, and some complex carbs or whole wheat. The thing about carbs is to reduce your intake of these grains if your goal is to lose weight, so use sparingly so as to draw upon other stored energy sources like fats. Make sure to get enough lean protein, as this helps build muscles. Whole grain breads, pasta, rice, potatoes, and oats are great sources of carbs, but again use them sparingly if your goal is to lose weight. Dairy products such as cheese, yogurt, and ice cream are also excellent sources of protein. Try to avoid eating too much fat, as this can lead to heart disease. Trans fats are found in packaged baked goods, microwave dinners, and deep fryer oil.

If your schedule is busy (and who’s isn’t), not leaving you with much time for meal planning and prep, not to worry. There are many options for fast, convenient healthy food options delivered to your front door, leaving you with one less thing to worry about. With these pre-made, chef-curated options, all you have to think about is reaching for the package, popping it into the microwave, and voila…you’ve got a healthy meal in seconds leaving you more time to focus on higher priorities.

Review: Revive Superfoods (ready-made meals delivered)

Drink Water For Hydration, Energy, And Recuperation

Water is essential for life, because 60% of our bodies are made up of water. You could drink plain water, or water flavored by adding some natural lemon juice or another flavor. By adding sugar-sweetened beverages to your diet, you’re increasing the amount of added sugar in your diet, which is not healthy. Milk is a great and affordable source of calcium and proteins. Adults need to drink at least eight glasses of eight ounces of fluid every day. Your individual needs may vary, so listen to your own bodily signals and adjust accordingly. However, 8 is a good starting point. Remember that this number can be divided into different types of liquids, but be mindful of coffee and certain teas that contain caffeine as they are diuretics that can lead to dehydration if you don’t rehydrate with the right amount of fluid after working out. You don’t need to wait until you’re thirsty before drinking some fluid. If you feel thirsty at any point, you may already be dehydrated. Drinking water may help you eat less. Not drinking enough water could also cause you to overeat because you’re feeling thirsty.

Set Realistic Goals

To get the most out of any strategy, take things seriously but don’t set unrealistic goals. When first starting out, one common beginner’s error is setting goals related to weight instead of fitness, for example “I will lose 5 lbs by May.” You may not lose weight because of the muscle you gained, but your body fat percentage has dropped and you may start to appear more toned and fit.

It might not go well for you if your goal is weight loss and you don’t see the results on the scale. Again, the goal should be fitness first, get in shape, and then allow the body time to adapt to the physical stressors of working out, and weight loss should follow, especially with a healthy diet where you burn more calories than you consume.

It’s common for beginners to be capable of building muscle and losing body weight at the same time, and after just one month of working out regularly, often ending up being the same body weight – even if they’re in significantly better physical shape than before.

If at the end of the month you feel discouraged by your “failure” of not losing weight (even though you are fitter than before you started), then you might be discouraging yourself from exercising again next month.

Beginners may also be disappointed if they don’t see results after just one workout.

It’s important for beginners to focus less on physical results and more on their behavior. This requires a bit of discipline, patience, and focused effort, but if you stick with the game plan you will break through homeostasis and begin to achieve noticeable results. Setting realistic goals will help you achieve incremental steps on your fitness journey, and lead to building momentum to help you achieve your goals and create bigger ones later on.

Be Graceful To Yourself

Motivation isn’t the whole story. You need both individual motivation and social motivation. Many things – including money, parenting demands, and where you reside – can all be obstacles along your fitness journey path. Physical activity levels can be affected by tiredness, depression, work stresses or illness in your loved ones. However if there is lots of support around you, then it will be easier for you to keep active. Depending on where you live, you may want to exercise indoors rather than outdoors.

It’s not surprising that people who aren’t active enough lack motivation. However, stating that they’re simply “lacking” motivation is problematic. If you stick to the plan and simply move, even if it’s a brisk 20 minute walk on a day when you’ve scheduled a HIIT workout, a walk is still better than nothing. But find the strength to pull yourself out of these spells and just do the work. Sometimes just completing the thing we did not want to do will leave you feeling so much better and energized when the work is finished. Start with the end in mind, and commit to following-through. Fitness goals are aim points, but it’s okay if you have to adjust, just as long as you’re taking action steps towards your goal.

Don’t set yourself up for failure by trying to workout five to six times a week if you’re currently working out zero or once a week. It’s important to be really diligent about setting personal and professional priorities so that you don’t end up failing at anything. After a week has passed, think back and evaluate what worked and what didn’t. Maybe walking during lunchtime helped, but you didn’t feel up for it at the end of the workday. Perhaps you discover that your optimal time for working out is in the mornings at the start of the day, or maybe later in the evening. Find what works best for you, and don’t be afraid to adjust your routine. Remember, it can take two to three weeks of consistent effort to make a new habit.

Do "Something" Every Day - High, Moderate, or Light Activity

It can be exhausting just getting out of bed in the morning – where are your clothes? Your water bottle? Which route are you planning to take? Over time of just doing the work, the cost will be reduced to almost nothing after you’ve developed a new pattern, but you’ve got to “pay to play”, and that requires some sacrifice of your time and energy. Regularly doing physical activities and planning for them makes it easier to stick with an exercise routine. Missing sessions does not.

The Proper Fitness Equipment To Maintain Motivation

Whether you’re looking to lose weight, gain muscle, or simply improve your health, you’ll benefit from having the right fitness equipment.

If you want to stay fit, then you need to invest in good fitness equipment.

Don’t spend lots of time and effort on cheap fitness equipment. Invest instead in quality. Investing in high-end products from brands like NordicTrack or Pro-Form will give you the best workout possible and help you sustain not only the personal motivation but also the social motivation through the virtual fitness-class workouts with personal trainers from the comfort of your own home.

If your goal is to be trim and fit, lose some fat, gain some muscle, or both, then take a look at our collection of the best exercise equipment for building strength, toning muscles, and burning calories.

Goal: Trim and Fit

Goal: Gain Muscle

Conclusion

And remember, your fitness strategy will take you on a journey, so view each day as an opportunity to improve and get closer to achieving your healthiest, fittest version of you. There is no better investment than the one you make in your personal health and wellness, because the return on that investment will positively affect everything else in your life.