We explain some simple steps to help you start getting into shape! It’s never too late to get healthy.
«…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.
For those that decide to do so, they’ll be changing their life for the better.
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.
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.
But how do we do that? How do we get started?
Set a Plan
The principles of our planning will be based on 3 pillars:
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.
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.
Improving your Body Shape
In other words, improving your aesthetic: less fat and more muscle mass.
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.
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.
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?.
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?
Once again, the key here is to pick the one that best suits you and that makes you think «I can do that».
«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.
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.
Sometimes it can seem a bit tedious, but getting our protein in the form of a shake can be very effective.
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.
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.
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.
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.
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.
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.
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…
- 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.