There’s no overnight solution to getting in good shape. As being fit is a lifetime goal, it can be somewhat hard to find a one-stop success, but don’t let that discourage you. Believe it or not, there are actually a few tips you can follow to growth hack your way into looking like a better you. All you need is a sense of discipline in being mindful of a few small changes.
I’m not saying you have to go on a crash diet or even do an intense P90X routine, but you do need to start keeping track of what you’re eating (even if it is a few minor changes), as well as get in a slight bit of exercise. It might sound obvious, but implementing these small changes can be much more beneficial than trying to revamp your entire lifestyle. And even if you’re still feeling a little on the fence about this all, not to worry, as below I’ve listed out a few tips for you to get back to being the best you in no time.
It’s All About Your Diet
Most health experts would agree that if you want to get in good shape, then the first place you need to start is in the kitchen. The best way to think about your diet is in two ways: the types of food you’re eating as well as how often. For the former, try to focus on eating foods high in proteins, especially in going after leaner foods such as fish, chicken, and vegetables. Not only are these foods going to give you more energy, but according to conducted by Harvard Medical School, they additionally are great at improving brain function and memory.
In terms of how often you should eat, the best way to think about your diet and metabolism is like a furnace. It takes more energy to restart a furnace than it does to continuously feed it, which is how you should view your metabolism. This is why most diets suggest taking on three to five small meals a day, and going light on dinner.
Finally, it’s not such a bad idea in your dieting goals to try to out a few experimental approaches, such as Essentially, the military diet requires you to go on three days of intense dieting, with four days off. This can be an easy way to ease yourself into a plan, as it allows you to continue what you’ve been doing with only a few days of change at a time.
Quality Over Quantity
Most people think to get in good shape they have to go on long runs, lift heavy weights, and spend at least an hour or two exercising per day. Unfortunately, this leaves a lot of people discouraged by their goals as they end up plateauing, followed by slipping out of a routine. However, while it might sound far fetched, you can actually get in shape by only exercising a few minutes a day.
According to , high-intensity workouts can provide great benefit to those in training. These are essentially high-rep calisthenic sets you can do right at home, such as push-ups, sit-ups, crunches, or even sprints. If you’re in a time crunch, then try committing to something like , which are four-minute sets (20 seconds on, ten seconds off) in which you do as many push-ups, sit-ups, etc. as you can. As you’re lifting your own body weight, these workouts can be a great way not only to cut fat, but gain muscle as well.
Sleep Is Your Friend
With busy schedules to maintain, a lot of us aren’t getting enough sleep. According to , not getting a proper night’s rest can put you at risk for not only weight gain, but increased stress and a poor sense of mental health.
Sleep is the time where your body can catch up on everything you’ve been doing. This includes being a time for food to digest, as well as for your body to work on those muscles you’ve been trying to build. Plus, when it comes down to it, doesn’t everyone want an excuse to sleep more?
Getting in shape requires planning and persistence. But if you prioritize diet, smart training, and sleep, you’ll set your body up for training success and long-term results.