How to get in shape?
There are many methods and routines to get in shape in a short time, but we don’t know which is best for us. Sometimes, we usually practice some routine believing that we will get in shape just by doing it, but others can help you get a better body in a short time, in this new article, we will tell you the best options you will have to get in shape.
Our body is a different world from another person’s. Never try to do what others do believing that you will get the same, your body can be faster or slower in terms of performing some activity and adapt to that style of training at home or in the gym.
A lousy routine, along with a poor lifestyle, can lead to hurt or compromise your health and even aesthetically affect your beauty. Our body is susceptible and tends to change its relatively easy shape by changing its general nature.
That is why we will tell you below the best ways you can do to get a healthy and attractive body.
How do you start getting in shape?
Getting in shape is not something you will achieve overnight; it requires time, effort, and perseverance to do so; it takes time for your body to acquire a difference in its physical appearance.
If you are sedentary, a person who does not do or has done any physical activity will make the process of getting a fit body more difficult.
Why does this happen?
It is mainly because our body adapts or gets used to some habit that we have. That is, if you are someone who does a lot of sport, many exercises or runs a lot, your body acquires excellent endurance and ability for this type of training.
But, if you’re someone who doesn’t do anything at all and you’ve never run or practiced a specific sport or exercise, your body will get used to that relaxed, passive lifestyle. Therefore, when you try to do a physical activity, no matter how small, you will get tired quickly.
But how do we prevent this?
The first thing to keep in mind is to start. If you start right and ideally, you won’t suffer so many quarrels and common problems when you try to demand your body.
Now, there are many ways to start. The perfect way to start will depend on the type of body or organism you have today. Remember that if you’re sedentary, you can not demand more of your body than you can give, because, in the long run, it will end up harming you negatively.
How do you start getting in shape?
To get off to a good start, you need to understand what kind of organism and physical endurance you have.
Generally, people tend to believe, or associate in some cases, that sedentary means all those people with obesity or food problems, but this is not the case.
The sedentary lifestyle is widespread for all people, both obese and underweight, who do not engage in any physical activity.
If you are someone who does not make much physical effort, you are already sedentary. Likewise, do not try to make or require much effort to your body since you will hurt yourself in the long run and damage your health.
If you are sedentary, the best recommendation is to start the following way:
Going to a doctor
At first glance, this will inevitably sound implausible, but despite this, it is something that you should not overlook. Sedentarism significantly weakens the body and the organism.
That is why, if you have never done a physical activity before, possibly by doing it now, your body can not keep up with the pace you want to take. You will get tired, you will exhaust yourself, and you will not be able to continue.
Cardiovascular problems are the most significant cause of death in the world, and almost no one is familiar with the subject, we tend to ignore it. But it shouldn’t be so. We can avoid these problems if we manage to maintain healthy control in our daily lives.
So, before you start a new routine, go to a doctor!
Create a meal plan.
Everything we ingest affects us negatively and positively. We must always be attentive to everything we bring to our stomachs. So before starting a new exercise routine, try to inform yourself a little about diet, nutrition, and its benefits for our body.
Start exercising lightly.
One of the things to keep in mind before you start training is that you have to start with something slow and without difficulty. Never try to go all the way at the beginning! It will hurt you.
We recommend starting slow, making several walks at least 2 to 3 times a week for one month.
Your body must first get used to stretching. Stretching is essential for any physical activity. If you stretch, you will avoid suffering any effects caused by cramping or muscle tugging.
If you train your body with several series of walks, this will begin to adapt gradually to the new life change that you will have, when you start a more demanding routine, you will not exhaust yourself so quickly, and you will see how your endurance is stronger.
The benefits of starting to walk; before starting a demanding routine, is that it will increase your stamina and your ability to follow the method.
Weekly Fitness Training (Weekly Routine)
|Monday||Walking, Upper body|
|Tuesday||Legs and Glutes|
|Wednesday||Walking, Upper body|
|Friday||Legs and Glutes|
Here we leave you training to begin to get in shape, in which we will start to work our body progressively.
In this routine, we will work the whole body divided into two parts:
- Upper body. The goal is to work and tone the shoulders, arms, abdominals, chest, and back. We will also walk for half an hour at a pace that does not involve excessive effort or difficulty.
- Legs and glutes. The objective is to work and tone our thighs and buttocks. We will begin without weight; the execution of the exercises must be perfect for the correct stimulation of your muscles.
Next, I leave you a table with the exercises that you must make (you can change them for other similar ones).
|UPPER BODY ROUTINE|
|ARMS||Biceps Curl, Triceps Dips|
|CHEST||Push-ups or Dips|
|ABDOMINALS||Knee tuck crunches, Flutter kicks|
This workout is essential training to start toning the upper part of our body. You can do these exercises without weight, or we can use small dumbbells.
In this exercise, we will work all shoulder muscles. We can do as in the picture or with dumbbells.
The execution of this exercise will be as follows:
- We will put our arms bent with the elbows stuck to the side of our body and palms forward.
- After that, we will raise our hands until we stretch our arms almost entirely.
- We’ll return to the initial position.
- We will perform three series of 15 repetitions.
Weightless biceps curl
In this exercise, you work the biceps, an essential part of having a toned arm, avoiding its flaccidity. You can also use dumbbells with a moderate weight.
The execution of this exercise will be like this:
- Stretch your arms until your wrists are at waist level.
- Raise your hands by pulling your wrists with your elbows glued to your body.
- In the upper part of the movement, squeeze your arm, contracting your biceps.
- Perform three series of 15 repetitions.
Triceps dip kicks
In this exercise, you will work on the backside of your arm. It is crucial to do this type of training. That is because by doing them, we prevent our arms from sagging.
You can also do it with a front kick, as in the image.
The execution of the exercise will like this:
- First, we support our feet and palms as in the picture, first with straight arms.
- We lower our bodies while we bend our elbows.
- Finally, we return to the initial position.
- Three sets of 10 repetitions.
In this exercise, we will work out our pectoral muscles and our arms.
As you can see, it is a very demanding exercise, and to execute it correctly, you need to have some strength. If you can’t do it like in the picture, you can start doing it with your knees resting on the floor.
The execution of the exercise will be like this:
- You have to be facedown on the floor, with your arms and legs straight. Support your hands and feet with your rigid body, as in the picture.
- Slowly descend until you touch your chest on the floor.
- Raise your body back to its original position.
- Perform three sets of 10 repetitions.
Back bow pulls
In this exercise, you will work the whole back, from the lumbar muscles to the trapezius. In this way, we will strengthen and tone them, thus avoiding the feared back pains.
The execution of the exercise has to be like this:
- Lying face down on a mat or carpet, stretch your arms forward as in the picture.
- Then raise your arms and legs (thus contracting the whole lower back area).
- As you are in that position, pull your elbows back (this is how you work your upper back).
- Return to the initial position.
- Do three sets of 10 repetitions.
Knee tuck crunches
In this exercise for the abdominal muscles, we will work the whole area of our belly, focusing a little more on the upper part.
Execution will be as follows:
- Sit on a mat or carpet with your hands and feet resting on the floor.
- Raise your legs.
- Stretch and shrink your legs without touching the floor.
- Perform three sets of 15 repetitions.
In this a marvelous abdominal exercise, we will work the whole belly area, but mainly the lower one.
The execution of the exercise is as follows:
- Lie on your back with your legs and arms resting on the floor.
- Lift your legs alternating the ascent with each of them as in the image.
- Your legs should not touch the ground at any time for complete work.
|LEG AND GLUTES ROUTINE|
|Tuesday||Sumo squat, Donkey kicks, Glute bridge|
|Friday||Jumping Squats, Frog kicks, Toe raises|
In this exercise, we will work out our whole leg. We must be cautious with the technique. In this way, we will get more productive work.
The execution of this exercise will be like this:
- We have to stand with our legs broader than the width of our shoulders. Also, with our feet pointing outwards.
- We will go down bending the knees and with our back straight until we surpass the angle of 90 degrees as in the image.
- We will go up to the initial position by squeezing our buttocks at the top of the movement.
- Do three sets of 15 repetitions.
This exercise is wonderful to work the whole back area of our leg and buttocks in general.
The execution of this exercise is simple:
- First, we crawl on the floor, as in the picture.
- We lift one leg back as far as we can.
- After that, we return to the initial position.
- We’ll do three sets of 15 repetitions with each leg.
This move is fantastic for your glutes, but it’s got a trick. For proper execution and productive work, we must squeeze our buttocks at the top of the exercise.
The execution will be like this:
- Lying on your back with your legs slightly bent.
- You have to lift your butt until your knees and belly are aligned, contracting the muscle.
- Return to the initial position.
- Perform three sets of 15 repetitions.
This exercise is a variant of the traditional squat. You only have to do the jump if you do it comfortably. If you notice that it costs too much, wait until you are more fit to start doing it.
The execution will be as follows:
- Stand up straight, with your feet at shoulder level.
- Slowly descend until your bent knees have an angle of fewer than 90 degrees.
- Go back to the starting position, taking a jump when you get to the top.
This movement is also incredible for our glutes and the back of our legs.
You’ll have to do it this way:
- Lying face down with legs bent as in the picture.
- Raise one leg as high as you can.
- Return to the initial position.
- Perform three sets of 10 repetitions with each leg.
This exercise is essential to have toned and shaped legs. This movement is necessary because the calves are the most potent muscle and support more daily load of our body.
Now, we will have to execute this movement in the following way:
- First, we face down with our palms and toes resting on the ground.
- We lower our heels as far as we can.
- After that, we return to the starting position.
- We will have to complete three sets of 25 repetitions.
Train harder as you see results.
If a month later, you see how your body has become accustomed to walking, you will be able to add a much larger walk to your tour! Run and jog; ideally, you should run a considerable distance, you’ll see how your body doesn’t get tired so fast, and it will allow you to continue a much longer journey.
Naturally, you must understand that you should not overdemand yourself; that you have already begun to run, does not mean that you should add more work to the routine, maintain that same habit for at least two weeks.
Start a routine at the gym or at home!
Practicing an activity or exercise at home can be much more enjoyable or even better than doing it in a gym. Believe it or not, at home, you can train your arms, legs, abdominals, shoulders, and legs.
If you want a routine so you can train at home, we leave you a perfect one in our article “Easy training with no equipment to do at home.”
Thanks to the unique comfort that our home gives us, we can be ourselves and let everything flow; without being distracted or feeling observed by others. Likewise, the comfortableness that our home gives us is often incomparable.
We also have to remind you to do correctly the technique of these exercises. You have to work the muscles well. It’s no use just moving.
Apart from that, the expenses that we will make in the home would be almost null in comparison to that if we went to a gymnasium; we would be economizing to a great extent.
There are many types of exercises and routines you can do inside your home, and if you want to go to a gym, you can do the same.
Below I leave you a video where you will learn an exercise routine to do at home with no equipment.
A gym gives you everything you need to get a beautiful body, so when your body has gotten a little used to the routine of walking, jogging, or running, maybe it’s time to think about joining a gym.
Finally, we show you a great routine in the article “Routine for beginner girls in the gym.”
What do I have to do to get in shape?
The main thing to follow to be in good shape is that you need to have a specific routine to get the desired body.
As we said before, you need to know what type of physique you have to start with an exercise routine; likewise, you need to know how many calories you have to consume to maintain the workout.
As we already know, calories are the energies that our body needs to function optimally; without them, our organism cannot go on. Depending on how many calories we absorb or consume, our body will perform differently.
Know your body type
There are five types of levels of categories in which we classify a person physically; that is, their frequency in doing somebody’s activity.
- Sedentary: All those people whose physical activity is almost zero.
- Light activity: Usually called to all those who keep her sitting in a chair or standing for many hours.
- Moderate: Those who practice some physical activity, either at home or in a routine.
- Intense activity: This type is women who play sports or go to the gym regularly.
- Very intense activity: The highest branch applies to all those who are doing a routine or a specific sport. It is for that person who performs 150 minutes of exercises daily.
You also need to know what kind of weight you should have concerning your age and height.
In the following graph, you will be able to visualize the weight level corresponding to your age and your height:
RECOMMENDED WEIGHT FOR WOMEN ACCORDING TO THEIR HEIGHT
|1,50 cm||1,50 cm|
|1,60 cm||46,1 kg – 58,9 kg|
|1,70 cm||52,0 kg – 66,5 kg|
|1,80 cm||58,3Kg – 74,5 Kg|
Similarly, calories will depend on this data. Next, we will leave you another graph of the calories you need to consume if you are overweight and Sedentary.
CALORIES TO EAT IF YOU ARE OVERWEIGHT
|Height||Weight (Overweight)||Calories to eat|
|1,50 cm||63,0 kg||1465 kcal|
|1,52 cm||64,7 kg||1485 kcal|
|1,54 cm||66,4 kg||1505 kcal|
|1,56 cm||68,1 kg||1525 kcal|
|1,58 cm||69,9 kg||1547 kcal|
|1,60 cm||71,7 kg||1562 kcal|
|1,62 cm||73,5 kg||1589 kcal|
|1,64 cm||75,0 kg||1608 kcal|
|1,66 cm||77,2 kg||1633 kcal|
|1,68 cm||79,0 kg||1654 kcal|
|1,70 cm||80,0 kg||1668 kcal|
|1,72 cm||82,0 kg||1691 kcal|
|1,74 cm||84,8 kg||1722 kcal|
|1,76 cm||86,7 kg||1744 kcal|
|1,78 cm||88,7 kg||1768 kcal|
|1,80 cm||90,7 kg||1784 kcal|
As a counterpoint, here are the calories you should consume if you are underweight:
CALORIES TO EAT IF YOU ARE SKINNY
|Height||Weight (Underweight)||Calories to gain|
|1,50 cm||40,0 kg||1677 kcal|
|1,52 cm||42,0 kg||1708 kcal|
|1,54 cm||43,0 kg||1726 kcal|
|1,56 cm||44,0 kg||1745 kcal|
|1,58 cm||45,0 kg||1763 kcal|
|1,60 cm||46,0 kg||1781 kcal|
|1,62 cm||47,0 kg||1799 kcal|
|1,64 cm||48,0 kg||1817 kcal|
|1,66 cm||49,0 kg||1836 kcal|
|1,68 cm||50,0 kg||1854 kcal|
|1,70 cm||52,0 kg||1885 kcal|
|1,72 cm||53,0 kg||1904 kcal|
|1,74 cm||54,0 kg||1922 kcal|
|1,76 cm||55,0 kg||1940 kcal|
|1,78 cm||57,0 kg||1971 kcal|
|1,80 cm||58,0 kg||1990 kcal|
For more information, visit our other How to Calculate Calories to Eat article.
Seek medical advice.
You should keep in mind that it is essential to have a medical check-up for any health problem; you can’t believe or think that you will do any routine or physical activity without first having a full-body check-up.
Your health is paramount, and to enter this phase, you need to know if your body is capable of in the necessary conditions to be able to cope with all the physical activity you put into it.
Check with a nutritionist. (Optional)
Checking with a nutritionist is not entirely obligatory. You can always consult a nutritionist if you want more professional or more relevant information for you.
Nutritionists will generally always give you the best recommendations and treatments to follow, to increase the level of performance of your body.
To consult one of them brings you positive benefits concerning the health and the feeding.
Follow a recommended exercise routine.
Once you’re ready, you can begin to follow a specific workout that suits your body’s needs and capabilities; remember that before starting any of them, you must warm up your muscles and joints; otherwise, you could suffer a muscle tear or injury. Something that generally tends to be frequent and common.
Exercise routines must have adequate difficulty for what you are trying to gain; whether to increase your arms, legs, buttocks, gain muscle mass, increase your breasts, in short. Depending on what you want to achieve in your body, you will need training that is specific to what you want to make.
For more information and to choose one of them, please visit our other article on How to Start the Exercise Habit?
Eat properly to get in shape (Diet).
Remember something vital; you are what you eat; Therefore you need to eat or consume the necessary foods to be able to continue with your daily routine.
Also, you have to maintain a diet based on vegetables, fruits, and so on, then, you will be able to give your body the vitamins necessary to function and allow you to carry out the most demanding exercise routines.
Likewise, if you eat foods that are rich in fat, protein, and color, you will be able to give them the energy necessary to resist and continue with your most demanding activities.
Next, we will leave you some graphs of the calories (Energies) that give some foods:
Kcal per 100 grams
|Chicken Breast||75 Kcal|
|Minced beef||212 Kcal|
|Buttock steak||162 Kcal|
|Pork steak||171 Kcal|
|Pork fat meat||311 Kcal|
|Lean pork meat||143 Kcal|
|Pork Escalope||105 Kcal|
|Vienna Sausage||375 Kcal|
|Kcal por 100 g|
|Chilli pepper||40 Kcal|
|Fruits:||Kcal per 100 g|
How long does it take to get in shape?
Calculating the approximate time it takes you to get in shape is quite complicated. That is why we are not all the same, and therefore, time will be relative.
As we said in the beginning, our body is a different world from another’s. We all have a different organism!
Sometimes, your body can change drastically in a matter of weeks or months, but there are other times when your body takes a considerable amount of time to notice the first visual change.
You should keep in mind that you won’t see noticeable changes overnight. However, by following a good exercise routine, you will be able to increase your physical stamina, and that will be the first to be noticed.
As we can see, the effort during the first week will be noticeably much greater. That is why we will perceive it as much more time of physical activity.
We will tire more, and we will demand more of the body and possibly want to throw in the towel during the process.
In the first week, the body has not become accustomed to any demanding physical activity (except walking), and that is why our resistance will be on the ground, the first week will always be the most difficult concerning the following.
During the second week, we will be able to observe that the effort and the demand are still considerable. But that unlike the first week, we notice a slight increase in the resistance of our organism.
That is why the second week will be almost as hard as the first week. However, if we compare it between the two, the second week will be more comfortable. That is because our body has become accustomed to the physical activity that we are demanding.
In the third week, we can notice that in comparison to the other two, we see that time is faster and does not demand so much of our body. It is because our capacity for response and resistance is higher.
In the fourth week, fifth and sixth we will have completed more than one month since we began a specific exercise routine, during this last week, we can see that our body reacts better to the demands that we provide.
We will notice that the effort we have to make for the exercise is much less (we believe that time flies while we exercise) compared to the other two weeks. Here, our body has become accustomed and has dramatically increased its physical endurance.
As we can see in the following graph, the weeks are now very similar in terms of the body’s response time.
Week 7 will now be much but much smaller compared to the first week of sedentarism. (We might consider it, which was the seventh week of sedentarism, is now the beginning of the “departure from sedentarism” phase.
The other weeks will be more comfortable and more natural and adapted to what your body requires.
How can I get in shape quickly?
To get started, you need to know that getting in shape as fast, it’s not as simple as we think; everything takes time, and you need to be patient.
As we said, things are not usually overnight. Your body needs to follow a series of steps to reach the desired shape.
If we call “quickly” something that can happen from one month to the next, then it is possible.
Following the advice we have given you, you will see that in a matter of months, your body has changed slightly compared to the other years, in addition to your physical endurance capacity is much higher. You won’t get tired so quickly when you do any exercise.
If you want to get a better shape quickly, you should try to feed yourself with everything we’ve told you; remember to maintain a balance between calories and vitamins, so your body’s response time will be better and longer than if you didn’t eat these foods.
Changing your body won’t be from one day to the next; everything needs time for it to evolve. You need time to change! That is how our body works.
Do not expect that demanding many hours of physical routine to your body will make you obtain an attractive and desired body shape. We will achieve this with time, patience, and perseverance.
Remember to eat fruits, vegetables, meat, and white meat to gain the energy needed to keep going.
Similarly, always continue to perform a specific exercise for what you want to improve in your body, without demanding more, keep a medical checkup in which you can see how your body is adapting and responding to the demands you’re giving it.