So You Want to Get Fit?
You’ve made up your mind. You’ve had enough of looking in the mirror and not liking what you see. You’re sick of feeling sluggish and lazy. Maybe your motivation is sky high…maybe it isn’t. But no matter what, one thing is clear. You want to get fit, build the body of your dreams, improve your health, and live the life you know you deserve. Only one problem, you have no idea how to get fit.
Sure, you read your health magazines and maybe pick up advice here and there from the talking heads on TV, but nothing sticks. Nothing has worked so far, nothing keeps you motivated, and you’re still more or less where you started. Do you see all of these beautifully fit, toned, and active people and wonder how it seems to come so naturally for some people. I get it. I completely, 100%, without a doubt, get it. You want to know how to get fit. You want to know the most effective, efficient, and most importantly, lasting way to improve yourself.
Helping people improve their mind, body, and health has been something I’ve been perfecting for years. Teaching people how to get fit and improve themselves, when done right, is something of an art form. Sure, you can find a million and one blogs with workout tips, advice, etc. Getting fit is about so much more than doing a bunch of workouts and watching what you eat. It’s about developing a mindset and adopting a lifestyle that not only changes the current path that your on, but is so easily integrated into your daily life, that sticking to it doesn’t become a chore that quickly burns you out and steals your motivation. With this 60 day plan, I’m going to show you how to get fit, how to stay fit, and how to embrace and love your new healthy, happy, and FIT lifestyle.
This 60 Day how to get fit plan takes the slow and steady approach to helping you transform yourself. Unlike other advice out there…we’re not telling you to start counting calories, keeping a diet log, exercise log, eliminate all sugar, and run 8 miles a day, starting on Day 1. Below, you’ll see I constructed a timeline to help you reach the promised land. Use this as a guideline. Read through this entire thing, and incorporate elements of this 60 Day How to Get Fit at your own pace. The schedule listed below is what most people follow and produces the greatest, and most lasting results. One other key point, this plan assumes you are already working at least slightly. The workouts included in this plan are based on this assumption. If you are a complete beginner to exercise, then you’d be best suited starting with our progressive fitness plan for beginners. Otherwise, get ready to commence your 60 day transformation as outlined below…
How To Get Fit: The 60 Day Plan
We’re starting off relatively easy the first two weeks(key word is relatively). We’re shooting for 3 workouts a week, which we’ve provided you below. These workouts are designed to provide you a very solid base and help turn up the speed on your metabolic pathways. Increasing metabolism, improving endurance, and building a base of lean muscle mass are building blocks for your fitness journey. This workouts utilize some key concepts which have helped many of our clients and blog readers improve themselves; HIIT cardio and total body workouts using compound resistance exercises. This type of training may be vastly different from what you’re used to, but learn to adapt to it because IT WORKS. Rest assured there is a method behind the madness and follow the plan. Over time we’re going to bump up the intensity and frequency, but for now focus on sticking to a three-day a week schedule with the workouts provided.
As far as your diet goes, I want you to begin cutting out, and replacing, bad carbs (simple) for good carbs (complex). I’m not asking you to give up everything you love, I’m simply asking you to make a few healthy substitutions. I want you to replace white bread with whole wheat (not what, but WHOLE wheat). Replace fruit juices/soda with water. Switch from white rice to brown, or better yet, opt for quinoa. You’ll probably need to make a quick trip to the grocery store to get this done. Don’t procrastinate, just do it and be done with it. Eliminating those insulin spiking carbs and excess sugars from your diet should immediately provide improved energy, less feelings of lethargy, and perhaps even a noticeable difference on the scale. These empty calories are a huge reason behind the obesity epidemic in America and have no place in a fit and healthy diet.
They say it takes a full month of adopting a new habit and/or lifestyle to grow accustomed to it. Half way through that first month is a danger zone. This is the time people start dropping like flies. Trust me, keep up with what you’re doing, and going to the gym, making healthier food choices, and generally adapting to your new fit lifestyle will NOT seem like such a struggle. I realize that doesn’t do much for you right now, so focus on yourself. You wanted to know how to get fit, right? Well, this is how you do it. Small changes, repeated consistently, add up to a complete body and mind transformation. Stick with it, you’re almost to that one months mark and you’ll just start coasting. During weeks 3-4, we’re going to introduce another workout. Keep up with the MetCon Challenge and HIIT workout plan, while adding a fourth day to your routine.
In addition to the above workouts, you’ll want to add:
- Day 3 from the HIIT workout plan
We’re now diversifying your cardiovascular work by adding a cycling element. This should increase your metabolism, help you shed more body fat, and build a lean, strong, lower body.
Continue making all of those healthy substitutions through weeks 3-4. Now, I want you to get familiar with cooking for yourself. Prepping your own meals is key to avoiding those mid day runs to the burger joint up the street. It also helps when you come home from work knowing you don’t have to cook…or order Chinese take out. This week, I want you to find one healthy recipe, your choice, and make enough for TWO lunches and TWO dinners. We want you to get accustomed to cooking for yourself and developing a better understanding of what’s going into your body. When most of our meals are away from the home, we often fill ourselves with highly processed junk which is loaded with tons of sodium, sugar, and saturated fats. The key to transforming your body is knowing exactly what you put into it. They say diet is 60% of the battle and I couldn’t agree more. Make your diet priority number 1.
By now, you should be well into the swing of things. Your workouts should be coming along nicely and you should be feeling more confident and comfortable with what you’re doing. That’s great…because now, we’re changing it up a bit. Keeping variety and diversity in your workouts is the key to making real progress. Ah, and before I forget, please do yourself a favor and ignore your scale. Unless you’ve got tons of weight to lose, you’ll likely be putting on muscle while simultaneously burning fat…the result is a slower drop on the scale than you might expect. But understand a 130 lb body with 10% body fat is much more physically appealing than a similar 130lb body with 30% body fat. Your goal isn’t to drop pounds…it’s to drop body fat and improve your physique. Mark progress by taking measurements around your waist, neck, etc.
We’re bumping the intensity a bit this week, so check out your workouts for weeks 5-6:
- Perform the Monday/Wednesday/Friday workouts from the INTENSE at Home Fat Burning Cardio Workout
- On Tuesday/Thursday perform Day 1 and 2 of the Superset Complex Workout
You’ve now bumped up to 5 days a week. Since we’ve added an extra day, I’ve made it a little easier on you; three of the days are done completely at home. If you want to go to the gym, by all means, go for it…but you don’t HAVE to for most of these workouts. We’re continuing to train you like an athlete with these workouts which is a key concept. Everyone wants to look like an athlete, but trains like Suzy from accounting. If you want to look like an athlete, you’ve got to train like an athlete. If you want to look average, then go ahead and train average. These workouts are short and intense. The advanced plyometric work will continue helping you build lean muscle mass while turning you into a lean, mean, fat burning machine.
Your diet doesn’t have to be crazy. We’re not going to continue adding more and more requirements until you break. That’s the difference between my 60 day How To Get Fit Plan and other recommendations out there. You don’t want to go on a “diet”. You want to adopt a healthy lifestyle and eating habits. Continue reading nutrition labels, add another lunch and dinner of pre-cooked, homemade meals, and bring them to work/school with you. I want you to cut back on your sugary habits, i.e. ice cream, candy, etc. Slowly (SLOWLY!) phase them out of your diet. After a month of slowly phasing out soda or whatever your vice may be, you’ll start feeling better and crave them less. Like some drugs, it’s best to ween yourself off your sugar addiction, which so many Americans have. Over time, you’ll need less and less of it, until you finally find yourself no longer drooling over things like those nasty store-bought
sugar gelatin fruit filled danish in the mornings.
At this point, you’re flying. Your two months in and should already be seeing some been crazy differences. I told you these workouts work, didn’t I? You’re probably no longer wondering how to get fit; you already know. Your thoughts are probably shifting to, how do I STAY fit? Staying fit and maintaining the progress you’ve made is key. Keep up with the same workouts you’ve been doing, but give this article a read:
Now, you don’t have to start this week, but I want you to begin thinking about some healthy hobbies you may enjoy. Maybe it’s yoga or maybe it’s a pick up sports league in your area. It doesn’t matter what it is. At this stage of the game, you’re already well on your way to a fit body. You should be much more comfortable and able to engage in these types of things. As the above article points out, the most fit and healthy individuals are almost always doing more behind the scenes than you see at the gym. You want to improve your body and health? Follow suit and find something you enjoy.
Keeping a food log is tough. It’s tedious, it’s boring….I get it. The problem is, so many of us simply aren’t aware of the number of calories we’re eating each day. In general, we think we’re eating FAR fewer calories than we actually are. I’m not asking you to mark down every nutrient, every ingredient, etc. from everything you eat. Simply punch in your calories into your phone as you eat them, and at the end of the day, add them up. Only one number to keep. Start entering this number into an excel document and have it for reference. If you’re fat loss isn’t what you’d like it to be, consider cutting back these calories slowly, until you’re realizing the fat loss you want. From personal experience, I can tell you, overcoming my mental objections to doing this has been the best thing I’ve ever done for my body. Soon enough, keeping daily calorie counts become second nature and my body has never been fitter or healthier. Remember, at the end of the day, you’re not doing much work here. You’re adding up a handful of numbers and punching them into a spreadsheet; you can do it.
How to Get Fit…and Stay Fit.
This plan is designed to teach you how to get fit, but also, to help ingrain some healthy habits into your lives. For those that follow this plan to a T, they’ve found making the healthy choices and getting their workouts in is no longer something that seems hard to do. On the contrary, it has become something they ENJOY doing. That’s what getting and staying fit is all about. Always be looking for ways to motivate yourself or push yourself the extra mile. Your mind is your biggest ally and enemy through all of this. Those that fall off the wagon and revert back to their old selves are the ones who allow their mind to talk them out of making it to the gym and into making a stop at Baskin Robbins instead.
Understand no one is asking you to live a completely strict, no fun, follow all the rules, life. I can’t stress enough…the fad diets and insane workout plans that leave no room for deviation are what ultimately lead to burn out. Your goals are to get fit, improve your health, and become happier in your own skin. You can accomplish all of those goals with the occasional cheat meal or skipped workout. Remember, the more you put in the more you’ll get out. If there ever comes a time when you aren’t happy with your progress, simply hit the gym harder, pay more attention to your diet, and recognize your slip ups. Fitness isn’t a secret. It’s a simple equation that anyone can master as long as they are willing to put in the time and effort. Above all, remember, there is no finish line. Doesn’t matter if you’re 200 pounds overweight or an Ironman-competing triathlete. There is always room for improvement and ways to continue pushing yourself to the limit. View your lifestyle changes as a slow and steady marathon, rather than a finish line that needs to be sprinted towards. Good luck on your journey to a fit and happy life and please feel free to leave a comment below if you have any questions or concerns.
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