How To Get Back In Shape

Many people would like to stay fit to improve their health, but it isn’t easy for some to train and follow a suitable diet. These simple steps will help you start a program that suits your needs and allows you to stay fit even when you don’t feel like going to the gym.

Exercise Smartly

Stay Active

If you want to get back into shape but are too busy to hit the gym, at least keep active and energetic. There are many ways to do this without necessarily taking the extra time.

  1. Commit to taking the stairs instead of the elevator to get to your apartment or office (if you need to reach a very high floor, divide the path between the stairs and the elevator).
  2. Choose a desk with a treadmill to work on standing up, or replace your regular chair with a fitness ball.
  3. Do a few squats while waiting for your food to cook.

Do Aerobic Exercise

In aerobic exercise, the heart rate rises more. An aerobic workout improves your body’s ability to cope with physical exertion and improves your health. Aerobic training will also help you lose any unnecessary weight if that is your goal, but it will still be an indispensable ally for anyone looking to get back in shape.

  1. You can opt for cycling. It’s a great way to train and be outdoors.
  2. You can choose the run. It is a simple and completely free exercise!
  3. You can give yourself to swimming. It is a perfect spot to train all the muscles of the body at the same time.

Be Constant

If you want to regain your fitness, you must keep yourself active daily. You cannot expect results from training infrequently and effortlessly. Make a training plan and stick to it.

  1. Find a Partner: Many studies show that it is easier to be consistent when sharing training with another person because it pushes and supports each other.

Eating Properly

Create A Calorie Deficit

If you need to lose weight to get in shape, you must create a calorie deficit. This means that you need to take in less than you need to maintain your current weight so that your body is forced to start burning excess fat. Calculate how many calories are required to maintain your current body weight and then plan for a lower daily calorie intake (generally around 2000 calories per day).

Eliminate Sugars, Salt, And Unhealthy Foods From Your Diet

Harmful sugars, salt and fats prevent you from achieving your desired fitness. Minimize the intake of these foods. Avoid sugary drinks such as fizzy drinks and anything that contains high levels of saturated or hydrogenated fats. Go for fruit as a dessert and opt for ingredients that contain healthy fats like omega-3s (primarily found in fish and nuts).

Feed In A Balanced Way

You will need to get a correct and balanced amount of protein, carbohydrates (through grains), fruits, vegetables and dairy products. Whole grains should cover about 33% of the foods you ingest daily, fruit and vegetables should account for another 33% (favoring vegetables over fruit), dairy products 15%, lean proteins 15%, and fats harmful and sugars a maximum of 4%.

  1. There are different types of fats, some healthy for your body, some not. It would help to avoid hydrogenated fats (found in many packaged snacks and baked goods) and saturated fats (beef, pork, butter). On the other hand, monounsaturated fats contain extra virgin olive oil and avocados, and polyunsaturated fats, available in fish and nuts, are beneficial for your health.
  2. Beneficial whole grains include whole wheat, oats, quinoa, and brown rice.
  3. Beneficial fruits and vegetables include kale, broccoli, spinach, blueberries, lemons, and pears.

Eat The Correct Portions

Your meals should be made of reasonable portions to help you avoid taking in more calories than you need. Be careful not to overfill your plate. Use smaller containers when in doubt. Also, drink plenty of water and eat slowly to achieve a natural and beneficial sense of satiety.

We Prefer Lean Proteins

Protein will help you feel full and full of energy. Be careful, though. High-protein foods are often high in harmful fats. So opt for lean proteins to reduce the unhealthy fat you eat.

  1. Lean proteins include chicken, turkey, fish, eggs and lentils.

Example Of Diet And Exercise Program

You Have Breakfast

To face the day with the right energy level, balance proteins, dairy products and carbohydrates correctly. In the morning, alternate between these three breakfast examples:

  1. 240ml vanilla yogurt, 450g melon, and 60g cooked oat flakes.
  2. 225 g cottage cheese, one banana, and a wholemeal brioche.
  3. 60 g of raw ham, 50 g of blueberries, and two slices of toasted wholemeal bread.

Eat Lunch 

Lunch is the perfect time to take in protein (for an energy boost) and vegetables without feeling weighed down as you go through the rest of the day. For example, alternate between these three options:

  1. Salad with rocket, salmon, onion and tomatoes. Season it with extra virgin olive oil, vinegar, salt and pepper.
  2. Sandwich stuffed with chicken, tomato, carrot, cucumber and feta cheese.
  3. Spinach, mozzarella and tomatoes accompanied with wholemeal bread.

Eat Dinner

At dinner, opt for small portions and try to eat well before the time of sleep. Having dinner just before bedtime won’t give your body time to burn enough calories. Some examples of healthy dinner:

  1. Chicken with lemon, steamed broccoli and mashed potatoes.
  2. Quinoa with steamed cabbage and bacon.
  3. Grilled salmon and spinach salad topped with a vinaigrette.

Indulge In Snacks

Break the hunger between breakfast and lunch and lunch and dinner with a small snack. They will help you not get hungry for the next meal by preventing the risk of binge eating. Examples of healthy snacks include:

  1. Carrots and celery stalks.
  2. Raw vegetables and 50g of hummus.
  3. One cereal bar.

Drink Water

Drink at least half a liter of water with each meal and another half liter during the day.

Stay Active

Climb the stairs, work on the computer standing, and take a walk around the office during your lunch break.


Make it a goal to work out at least one hour a day. It will not be necessary to reach the required time continuously. But be sure to speed up your heart rate for at least 10 minutes at a time. Here are some examples to follow. Try doing all three every day:

  1. When you wake up in the morning, do the plank exercise for 2 minutes, the jumping jack for 4 minutes, and the squats for 4 minutes.
  2. If you have the time, run for 30 minutes before going to work.
  3. Go biking (outdoors or using an exercise bike) for 30 minutes.


  1. Don’t forget to rehydrate while exercising. Don’t go too long without drinking water.
  2. Every single minute of exercise can make a difference. The results will not be visible immediately, but they will soon start showing.
  3. What doesn’t challenge you doesn’t change you. Encourage yourself when you feel you are about to give up. In the long run, you will like the results.
  4. “Getting fit” doesn’t necessarily mean you need to lose weight unless that’s your personal goal. One possible milestone is the improvement of general fitness and achieving it. You need to train and follow a correct diet.
  5. Don’t forget to stretch before training.
  6. If you don’t have (or don’t want!) If you have an iPod, other people to train with you listen to audiobooks during exercises or podcasts. This way you won’t feel like wasting time, as you can learn something useful while exercising!
  7. Don’t train every day. You need to rest at least 2 or 3 days a week because the body needs time to regenerate! Rest is essential for training.
  8. If you intend to run for a long time, don’t overdo it. Keep the energy needed to do the last laps.
  9. Set goals. For example, losing three centimeters at the hips, entering size 42, and so on. When you reach a goal, celebrate with dinner with friends (without children!), With a day at a spa or with a shopping spree. This way, you will have something to aspire to!
  10. Find other people who have an interest in such a goal. A support group helps support each other. You will be more likely to follow the program knowing that others are counting on your presence. Determine when and where to meet for training (at the gym, at someone’s home, in the park, etc.).
  11. Be proud of yourself and the results you have achieved after working hard!
  12. You have to learn what fat is. The foods you eat contain different nutrients (proteins, carbohydrates, fats, vitamins, etc.). Food is measured in calories, which is a unit of measurement of the energy stored by the body in the form of fat for emergencies. This fat tends to accumulate more in certain body parts, which can vary from person to person (thighs, buttocks, hips, stomach, arms, and so on).
  13. Start a blog to track your progress – some find it motivating to post workout updates. Share your story, and as you gain a particular following, you will feel more motivated to continue the program to achieve your goals.


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