Get Yourself in Shape!

Get Yourself in Shape!

We explain some simple steps to help you start getting into shape! It’s never too late to get healthy.

Start now!

«…Get up off the sofa, put away those sugary drinks and processed baked goods… and get on your tracksuit, stick in your earphones, and get out running…»

It seems easy, but it often requires real willpower to do so.

This post is aimed at those yet to get into the sporting life, that’s to say, a healthy life.

It’s also for those who have dabbled in such a lifestyle, but want, once and for all, to take the step and establish lifelong good habits.

Start training

For those that decide to do so, they’ll be changing their life for the better.

If I’ve still not convinced you, maybe try this article on the importance of maintaining a healthy lifestyle.


Forget about claims of «Get in shape in 28 days» or anything similar, all that has an expiration date.

What I’m trying to explain is that it is not something one-off, but something that goes beyond that: we’re looking for sustainability, or in other words, to create habits.

If you really want to get into shape, it’s not about working out for a summer body or so your suit or dress fits you for that one occasion.

It’s about establishing healthy habits, which, once they’re set, while become automatic and natural to you, and difficult to get rid of.

Benefits of getting in shape

The first thing we look for, or think about, when we hear talk of “getting in shape” or “working out,” is improving our appearance, “being accepted,” or fulfilling our New Year’s resolutions.

However, achieving a physical change, losing fat, gaining muscle mass, is much more than that.

It means saying goodbye to bad health indicators: high blood pressure, risk of diabetes, high cholesterol and triglycerides… and seeing our health substantially improved, reflected in a positive mood, greater motivation, greater self-esteem, confidence…


But how do we do that? How do we get started?

Set a Plan

This will be out “Holy Grail”: which from now on we must respect and embrace if we truly want to be successful.

The principles of our planning will be based on 3 pillars:

  • Training
  • Nutrition
  • Rest


All with a good amount of consistency and sacrifice.

Each pilar has a reciprocal action with one another in turn. So if you «fail» on one, the other will falter too.

You might know the expression: «diet is 100% of progress»; which is true, but without 100% training and 100% rest, I can assure you the process.

What type of training?


To start, it’s simple: do what you like best.

Some people prefer group classes, riding a bike or hiking…

Choose what appeals to you the most, what motivates you every day when you leave work and you’re wanting to go straight to a few hours of fun and enjoyment.

We could leave this point here; however, if you want to go a little further, and improve your image, then perhaps you should go further.


Improving your Body Shape

In other words, improving your aesthetic: less fat and more muscle mass.

The key to the training will be Anaerobic Workouts, supported by Aerobic Workouts.

That means using Strength Training (meaning, lifting weights) to generate the stimulus for our muscle mass, in addition to stimulating the growth and development of new tissues.

Aerobic workouts bring cardiovascular benefits, as we explain in this article. Additionally, incorporating HIIT-type high-intensity workout routines into our training will increase the benefits.

Which workout routine should I go for?

Now we’ve on the matter… «routine» sounds monotonous and boring, something tiresome. Do you not think?

I think that if you’ve not started working out yet, this will be the main reason.

There are thousands of workout options: from effective workout routines in the gym, calisthenics routines (using your own body weight) to performance training (such as Cross-Training), or even training at home without equipment!.


We’ve got examples of them all on our blog 😉 

But if I told you, from my own experience and from the enormous amount of feedback I received, that you can have all the benefits of training, high amounts of motivation, and be very pleased with the results too, would you believe me?.

Well, you’re in luck, because you have it at your disposal, 100% free, and there are even two versions: unisex or more focused on women. Interested? Well, whatever your physical condition is (I understand that at the least you’re healthy and fit enough to practice sports) you can find them here:

What diet should I follow?

There are countless diets: Paleo Diet, Keto Diet, High-Carb Diet, Hyperprotein Diet… A lot!

How do I know which is the one for me?

Diet plan

Once again, the key here is to pick the one that best suits you and that makes you think «I can do that». 

There’s nothing more to it. Everyone has their own peculiarities, some exclude certain foods, other are more «extremist»… So, we’ve compiled the most relevant information and we’ll leave it here.

«Dieting» is not about eating less, but eating when you need to, and when you do, eating better. To do this, you can employ some of the strategies discussed earlier, and I’d particularly recommend being more flexible.

Gaining Muscle Mass of Losing Fat

This is the first issue to be addressed.

If you have a high fat percentage, my recommendation is to reduce it. To do so, there’s no other remedy than to reduce calorie consumption – a hyper-caloric diet.

Why? Basically, if we want to lose fat and maintain muscle mass, a calorie deficit must be established.

Don’t forget about Protein

The most important point when designing the diet is knowing how much protein we need, and maintaining this amount every day.

Ah! Don’t know how much protein you need?. Well, I explain everything here.

Sometimes it can seem a bit tedious, but getting our protein in the form of a shake can be very effective.

Fat Consumption

Although fats have traditionally been demonised, the justifications are not correct..

You can forget the role fats play in regulating hormones, above all, or of course the synthetic function of fats, especially essential fats, also known as Essential Fatty Acids, with Omega-3 perhaps the most well-known.


They have hugely important benefits and properties for our health, above all for the cardiovascular system and cognitive support. Do you know how much fat you need? Find out here .

For the more advances

A strategy with incredible results is calorie cycling.

This means introducing days with higher calorie content to coincide with the more intense workouts.

Normally, “we play” with the carbohydrates, with it being easy to consumer them before, during and/or after exercise.

If you have any doubts about how to put it into practice, it’s all explained in this post.

Do I have to take supplements

The role of supplements, to give some context to the subject, can be explained according to these points:

Meeting nutritional requirements

The famous protein shakes that you’ll have heard of are, simply, a macronutrient in a delicious form. Its fundamental role is to help you reach the amount of protein you need daily.

Which Protein Shake to pick? I recommend you have a look at this post on the blog to find out.

Omega-3 sources

If you’re not a big fan of eating oily fish, or for any other reason don’t eat enough, supporting your diet with supplements of Omega-3 fatty acids is an excellent strategy.If you’re not a big fan of eating oily fish, or for any other reason don’t eat enough, supporting your diet with supplements of Omega-3 fatty acids is an excellent strategy.


Nutritional deficiencies

As such, they can exist.

If you don’t intake the required amounts, such as of omega 3, you can develop a deficiency. Regular sports practice also leads to greater expenditure.

Sometimes, if you suffer from some kind of pathology (anaemia…), you can opt for iron supplements; if you suffer from frequent digestion problems, perhaps probiotics would be the solution…

Rest: the final piece in the puzzle

Last but definitely not least, in fact on equal footing with the rest of the pillars.

Whether we are active or not, having sufficient rest time is essential for the maintenance of health.

Working out puts great stress on our nervous system. Yet the recovery capacity of the muscular system is surprising, and if it’s supported by elements like those discussed above, it’s dramatically accelerated.

However, although we can’t control the recovery of our hormonal system, we do have the ability to provide sufficient rest each day as a more effective measure of recovery.

Active rest

Active rests

I know you’ve been hit hard by the training, but even if you think you’re «at full strength», you should rest.

However, rather than lie around all day, I recommend doing something a little different: active resting.

You can do other lighter activities that are not related to your training: walking, cycling, rollerblading, paddle surfing… 

I hope that with these guidelines you’ll have a different perspective on how to start and, most importantly, maintain a life of activity and healthy habits.

Related Entries

  • It’s not a joke: Sleeping helps build Muscle Mass. Find out more by clicking here.
  • Choose your Workout Routine! Visit this link.
  • How to Explain to your Father that Supplements are Good Find out at this link.
Review of How to Get in Shape

Benefits of a healthy life - 100%

Training - 100%

Nutrition - 100%

Rest - 100%


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About Javier Colomer
Javier Colomer
Under the motto “Knowledge Makes me Stronger”, Javier Colomer clearly expresses his intentions to share his knowledge and experience within the world of Fitness. His BPT training system is proof of this.
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