HOW TO GET IN SHAPE

How to Get in Shape
Many people want to stay in shape and improve their
health but have a difficult time maintaining a regimen
that works for them. These simple steps will help you
start a workout program that works for you and will
enable you to continue, even when you don't feel like
making it to the gym.

Exercising Smart
Get active . If you want to get in shape but
you’re too busy to hit the gym, you need to at
least get yourself up and active. There are lots
of ways to do this and they don’t need to be
time consuming at all.
Make a point of taking the stairs rather than
an elevator when going home or to work
(split between stairs and elevator if you
need to go up very high).
Get a standing or treadmill desk, or use an
exercise ball instead of a desk chair.
Do squats while waiting for your food to
cook.
Do aerobic exercise. Aerobic exercises are
those that get your heartrate up the most.
They will improve your body’s ability to
handle physical exertion and make you
healthier. Aerobic exercises will help you lose
any weight if that is your goal but exercising
like this will be absolutely required if you
want to get in shape.
You can try biking , which is a great way to
work out and get yourself outside.
You can try jogging , which is an easy
exercise to take up and is free!
You can try swimming , which is a great way
to work out your whole body.
Be consistent! If you want to get in shape,
you will need to get in some activity every
single day. You can’t expect results if you
exercise inconsistently and infrequently. Have
a plan and follow it.
Find a partner! Studies show, if you have
someone else pushing you and doing the
exercises with you, then it's going to be
easier to stay on track.
Eating Well
Create a calorie deficit. If you need to lose
weight to get in shape, you will need to create
a calorie deficit. This means that you will eat
fewer calories than what is needed to maintain
your weight, causing your body to begin
burning fat. Calculate how many calories you
need to maintain your diet and then plan how
many calories you can eat in a day (usually
2,000 calories a day).
Cut sugar, salt, and unhealthy fat from your
diet . Sugar, salt, and unhealthy fats will
contribute to keeping you from getting in
shape. Minimize the amount of these things in
your diet. Avoid sugary drinks like soda, and
anything which is high in saturated or trans
fats. Instead, eat fruit as a dessert and foods
with healthy fats like omega-3’s (found most
easily in fish and nuts). [1]
Eat balanced meals . You will need to eat a
proper balance of protein, carbohydrates
(found grains), fruits and vegetables, and
dairy. Whole grains should comprise about
33% of the food you eat, fruits and vegetables
another 33% (weighted more towards
vegetables), dairy 15%, lean protein 15%, and
unhealthy fats and sugar no more than 4%.
There are different types of fats and some
are good for you while others are not. You
should avoid trans fats (in many
commercially baked and snack foods) and
saturated fats (beef, pork, butter). However,
monounsaturated fats (olive oil, avacados)
and polyunsaturated fats (fish, walnuts) are
good for you.
Good whole grains include whole wheat,
whole oats, quinoa, and brown rice.
Good fruits and vegetables include kale,
broccoli, spinach, blueberries, lemons, and
pears.
Eat properly portioned meals . The meals you
eat should have reasonable portions, to keep
you from taking in more calories than you
need. Be careful not to overfill your plate, use
a smaller plate if you’re unsure, and drink lots
of water and eat slowly in order to help your
body feel full.
Focus on lean protein . Eating protein will help
you to feel full and energetic. However,
protein heavy foods often contain lots of
unhealthy fat. Eat lean proteins to reduce the
amount of unhealthy fats in your diet.
Examples of lean protein include chicken
and turkey, fish, eggs, and lentils.
Sample Diet and Exercise Plan
Eat breakfast . Balance protein, dairy and carbs
in the morning for a natural energy boost.
Alternate between these three example
breakfast options:
One cup of vanilla yogurt, 2 cups of melon,
and ¾ cup cooked oatmeal.
One cup of low-fat cottage cheese, one
banana, and one whole-wheat bagel.
Two ounces of Canadian bacon, ½ cup of
blueberries, and 2 pieces of whole-wheat
toast.
Eat lunch. Lunch is a great time to fit in
protein (for an energy boost) and vegetables
to keep you from feeling weighed down while
you finish your day. Alternate between these
three example lunch options:
Arugula salad with salmon, onions, and
tomatoes. Use Italian dressing.
Pita stuffed with chicken, tomatoes,
carrots, cucumber, and feta.
Rye bread sandwich with spinach,
mozzarella, garlic, and tomatoes.
Eat dinner. Eat a small dinner and try to eat it
well in advance of going to sleep (your body
won’t be able to burn enough of the calories if
you eat right before sleeping). Examples of
healthy dinners include:
Lemon pan-seared chicken, steamed
broccoli, and garlic mashed potatoes.
Quinoa with bacon pieces and steamed
kale.
Grilled salmon and spinach salad with
vinaigrette dressing.
Eat snacks . Eat one snack in between
breakfast and lunch as well as lunch and
dinner. This will keep you from getting faint or
hungry and will also help you not to overeat
when it’s time for meals. Examples of healthy
snacks include:
Carrot and celery sticks.
1/4 cup hummus and 3 pieces of broccoli.
1 granola bar.
Drink water . Drink a sixteen ounce glass of
water with every meal and at least once more
during the day.
Get active . Take the stairs, stand when you
work at your computer, and go for a walk
around your building while you eat lunch.
Exercise. Make it your goal to exercise for at
least one hour a day. This does not need to
be all at once. When exercising, make sure
you are getting your heart rate up for at least
ten minutes at a time. Here are some example
exercises (try to do all three every day):
Do 2 minutes of planks, 4 minutes of
jumping jacks, and 4 minutes of squats
when you wake up.
If you have time before getting ready for
work, go for a half hour jog.
Use a stationary or mobile bike for half an
hour when you get home.