How to Get in Shape Quickly and Safely: 4-Step Beginner Guide

How to Get in Shape Quickly and Safely: 4-Step Beginner Guide

This Stormtrooper is ready to get in shape!

This step-by-step strategy guide will tell you everything you need to do to lose weight and get healthy starting today.

I know you have lots of questions, and I promise I’ll wordplay every single one of them (yes, plane that one).

These are the word-for-word strategies we tailor to each 1-on-1 Online Coaching Clients, and I’m excited to share them with you today.

In this guide we’ll discuss:

Four easy steps to obtain the Nerd Fitness “Triforce of Winning!”

“But Steve, ‘tri’ ways three…”

…don’t worry well-nigh that, considering Triforce!

Nerd Fitness Triforce of Winning

Either way, you got this.

You can read our overall philosophy unelevated (which has helped hundreds of thousands of people), and help you get started today!

Step 1: WHY Do You Want to Get In Shape? (Inspiration)

A LEGO doctor in a cape, who knows how to treat DOMS.

Let’s start here: WHY are you reading this guide? 

Do you want to get in shape to:

  1. Start dating again?
  2. Win a weight loss competition at work?
  3. Eventually play with your newborn son?
  4. Grow old with your significant other?
  5. Prove everybody wrong who said “you can’t do it?”
  6. Because you just want to squint good naked?

Have a freaking reason, friend!

Write it down, hang it up in your bedroom, tattoo it on your face, write it lanugo on a piece of paper and staple it to your forehead.

Whatever.

Just alimony that reason for wanting a largest life at the front of your mind at all times.

With our 1-on-1 Coaching Clients, we undeniability this “Your Big Why.”

This reason is going to help you alimony going when it’s raining or you’re tired or you had a crappy day at work and you just want to binge-watch the Office and eat takeout.

In wing to having a good reason, many people get inspired by reading success stories of folks like them.

Luckily for you, we have lots of those stories on Nerd Fitness with many increasingly to come. These are real people who love video games and books and work sedentary jobs (click on each to hear their full story):

#1) LESLIE THE SINGLE MOM WHO GOT STRONG AS HELL:

Leslie found her perfect workout.

#2) JIMMY THE AEROSPACE ENGINEER WHO TURNED HIMSELF INTO SPIDER-MAN:

A surpassing and without of Jimmy, who turned himself into Spider-Man.

#3) STACI WHO STARTED POWERLIFTING AND FOUND CONFIDENCE:

Staci followed the paleo diet.

#4) JEFF THE DOCTOR WHO TRAVELS 2 WEEKS EVERY MONTH – HE FINALLY GOT HEALTHY:

#5) CHRISTINA WHO GREW STRONG  TO DO PULL-UPS AND BEGAN TO HIKE THE WORLD:

Christina started rocking pull-ups without Nerd Fitness Coaching

Maybe success stories aren’t your thing.

Completely understandable.

Instead, perhaps you like to get your inspiration from slightly nerdier wares from your favorite stories:

Or maybe you’re a video fan! 

Well then, videos like these might make you want to run through brick walls.

#1) Here’s a video that states “When you want to succeed as bad as you want to breathe, then you’ll be successful.”

#2) Some tips from the Terminator might get you motivated too:

#3) You might shed some tears of inspiration with this one:

…like to read?

This vendible will make you want to start strength training today.

Why all the focus on inspiration and motivation?

Because getting in shape will never be “easy”.

The first week – while you’re excited – is fun.

It’s the rainy days and snow days and rented days at work when you DON’T want to work out that will decide whether or not you unquestionably get in shape.

But…

You can start towers the habit of exercise

Unless you can find the willpower to push through those tough days, it becomes easier than overly to requite up at the first sign of resistance.

And the name of the game is “consistent adherence.”

In other words, not skipping a workout and unceasingly eating healthy.

Step 2: How to Eat (Nutrition)

If you want to get in shape quickly, start making slightly largest supplies choices!

80% of your success when it comes to getting healthy will depend on your nutrition – unless you are running marathons on a daily basis, you cannot outrun your fork, and you can’t out-train a bad diet.

If you’re not losing weight, it’s considering you’re eating too many calories!

If you aren't losing weight it's considering you're eating too much. Crap.

So, if you can work on making SLIGHTLY largest supplies choices, and filling up your plate with plenty of protein and vegetables, you’re less likely to overeat calories!

Whether you want to count calories, cut out unrepealable foods, or struggle a new diet altogether, this is the most important step you can take.

Here are some resources to level up your nutrition:

Now, most people can’t stick with nutritional changes considering they try to make TOO many changes at once, their stomach freaks out and they run when to their repletion foods.

Sure, you can do things like the Keto Diet or Paleo Diet, but restrictive diets are really tough to stick with for the long term.

And temporary changes create temporary results! 

Getting in shape requires you to go when you don't finger like going

My advice? Pick one supplies transpiration every few weeks, and stick with it.

Here are some examples of nutrition adjustments you can make to get in shape:

These small changes can lead to big successes in the long run.

I know how waffly your nutrition can be overwhelming sometimes, and sticking with changes in the long term is really tough.

It’s why we built a 10-level NF Diet that tells you exactly how to transition your nutrition slowly so you can lose weight the right way and transform your physique permanently!

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Step 3: What to Do For Exercise (Move!)

Let's learn how to get in shape!

Okay, so now you should be all fired up and inspired and thinking,

“Hey Steve, this Nerd Fitness stuff is cool. I’m ready to get in shape.”

Perf. Let’s get started.

A) Pick goals that are SMART (specific, measurable, achievable, relevant, and timely). 

Be incredibly specific with your goals so that you can urgently plan what steps are needed to unzip those goals:

“I’m going to lose 25 pounds this year by going to the gym 3 times per week for the next 6 months.”

That’s a good goal.

Alternatively, you could moreover work on a reoccurring habit that will indirectly help your goal.

EXAMPLE: “I’m going to walk to Mordor by walking a mile every day for a month. If I go for a walk, I win.”

This allows you to review your day/week with a simple question: “Did I do what I set out to do?”

Whichever method you decide, it’s important to be deliberate in your actions:

  1. If you are setting goals – be SUPER SPECIFIC, write them down, and plan them out.
  2. If you are building new habits – add them to your calendar, set phone alarms or alerts, and do them EVERY DAY.
  3. Understand that Rome wasn’t built in a day, and Optimus Prime didn’t transform in one move. This is NOT a diet, or a quick fix, but a LIFESTYLE CHANGE. Don’t expect results overnight, or abs in two weeks. Slow, steady progress.

Next, we need to…

B) Identify your Kryptonite.

Think when to the last time(s) you tried to get in shape and lose weight.

  • How successful were you?
  • How long did you stick with it?
  • What made you fall off the wagon?

If you failed, congratulations!

You once know which “get in shape” method doesn’t work for you.

It’s simply the wrong piece of the puzzle you’re trying to solve.

Getting in shape is like solving a puzzle.

They say the definition of insanity is doing the same thing over and over then and expecting variegated results.

So unless you enjoy not getting results, don’t try to get in shape the same way you did last time…it AIN’T gonna work!

If you counted calories, ran on a treadmill, and did kickboxing and you’re not happy with the results, it’s time to try something new.

Ask yourself:

  • Did work get rented or you went on vacation?
  • Was it considering you unquestionably hated exercising?

Whatever it was, you need to pick a variegated strategy this time.

C) Find an worriedness that makes you happy, and do it all of the time.

  • Do you like to run? Awesome, do that (just do it right).
  • Do you like to lift weights? Awesome, make sure your workouts don’t suck.
  • Maybe you like yoga, or dodgeball, or Ultimate Frisbee, or waddle climbing, or whatever!

If you tell me that “I don’t like to exercise,” then you just haven’t found the worriedness that makes you happy yet.

Here are 40 Ways to Exercise Without Realizing It.

We’re genetically designed to be active, so find something you enjoy doing.

The start of a new activity, plane a diet, can be very heady as these apes know!

So if you “don’t like exercise,” it’s time to try new things until you find something that you DO like.

Sign up for a new class, join your company’s running club for a day, try out something in your vault or living room, just alimony trying new stuff until you find something that you like.

And then do it as often as you can. As long as you’re unceasingly under your daily caloric energy expenditure, you will lose weight.

D) Supercharge your results and build a unconfined physique.

This Muppet knows strength training will help him proceeds muscle and lose weight.

And last but not least, learn how to get strong.

Getting stronger is one of the BEST things you can do to lose weight and get in shape.

Your soul processes calories differently when you are strength training compared to other forms of exercise.

Coach Matt explains this in our video for soul recomposition:

If you want increasingly here, trammels out Losing Fat and Gaining Muscle (at the Same Time).

A quick explanation:

Your soul needs to shrivel uneaten calories to rebuild all the muscles you just worked out during a strength training workout.

Therefore, without resistance trainng, there will be fewer calories to go virtually to store as fat!

This leads to lower soul fat percentage and tighter muscles.

WIN WIN WIN!

Michael Scott would undeniability strength training and healthy eating a win win win

My Advice: don’t overcomplicate things.

Here is a basic beginner bodyweight workout today that you can do in your own home too:

Here are 8 increasingly Home Workouts for you to wet your whistle with.

Oh, what’s that? You enjoy working out in a gym?

Great! Here are 6 Beginner Gym Workouts you can start today.

This little sheep is stoked you can lose weight and proceeds muscle with strength training.

And if you need plane increasingly examples, here are 15 Circuit Training Workout Routines to follow too! 

To recap…

Here’s how to start getting in shape today:

  1. Determine your goals or habits you want to establish.
  2. Determine why your previous attempts didn’t work.
  3. Pick a fun exercise that makes you happy, and do it. A lot.
  4. Get stronger than you were yesterday.

If you’re overwhelmed at the very idea of how to get in shape, I hear ya. 

From bootcamps to “What is CrossFit” to Weight Watchers to paleo to vegan to Klingon, how are you supposed to make sense of all this information to find the right path?

The truth is that there is no ONE path that works for everybody.

So, if you want a mentor to build a workout program and nutrition plan that’s specific to YOUR unique situation, trammels out our 1-on-1 Online Coaching Program.

Nerd Fitness Coaching Ad

Step 4: Who is On Your Squad? (Support)

Your squad will be important for getting in shape.

Last but not least, you need support.

Yes, I understand it’s kind of fun to be an unwashed of one: the lone ranger trying to succeed versus insurmountable odds….but it’s not necessary.

Once you decide to get in shape, want to know the weightier way to guarantee success? 

Here are 5 ways to find support while getting in shape:

#1) Consider making it public.

  • Tell your friends, start a blog, and/or inform your co-workers and ask them to alimony you accountable!
  • Unless you like stuff tabbed a quitter, you’ll probably think twice well-nigh skipping out on your workouts.
  • Maybe your word isn’t your bond, and you need a variegated kind of motivation and support to succeed.

#2) Put your money where your mouth is.

My buddy Saint said he would pay his friends $500 if he didn’t get in veritably incredible shape for his wedding six months lanugo the road.

Saint didn’t have $500 to lose, so he decided instead to just get in unconfined shape…and it worked.

Saint bet a friend he could get a six-pack.

#3) Build your own Jedi Council.

Find people who are:

There could plane be a droid out there you’re looking for…

Obi Wan Says You Should Have a Jedi Council

These are people that you can turn to when you need translating or help. If you don’t know everyone in real life, alimony reading…

#4) Find a workout buddy, hire a trainer, or hire a coach!

There are going to be days when you want to sleep in and skip your workout. There will be afternoons pursuit a crappy day of work where all you want to do is play Halo.

Find somebody who’s at a similar level of fitness as you, and work out with them!

He/she will push you on days when you’re dragging, and vice versa.

You can inspire and support each other, feed off of each other’s success, and offer up tough love when the weeping gets too much (and yes, there will be complaining).

Now, let’s say you’re the ONE person in your group of friends that wants to get in shape.

Or you’re the only person in your office who doesn’t stuff his squatter every day. Maybe you don’t have everyone to turn to for support or advice…

Welp, we’ve got you covered: 

The Nerd Fitness community – a persistently amazing, unchangingly inspiring, never judgmental group of people who want nothing increasingly than to help you succeed.

I have never been increasingly excited and proud to be part of a community.

Or if you want to take it to the next level…

#5) Join our coaching program: If you like the cut of our jib, consider hiring one of our nerdy trainers to alimony you subject and wordplay any questions you have.

I’ve been working with an online trainer for 4 years now and it’s the weightier money I spend each month.

Real Talk: How Quickly can I get in Shape? How Fast Can I lose Weight?

A LEGO going very fast on their mountain bike.

Today is the first day of the rest of your life.

Pick a goal that you hope to succeed in the next 30 days and then start working towards it.

Keep it simple but specific, and get started today.

But I know your next question:

“How fast can I get in shape, Steve?” 

We have a full vendible right here answering that question, but I’ll requite you the short honest wordplay here:

You can expect to lose virtually 1-2 pounds per week safely if you start reducing your calorie intake (80% of the equation) and moving increasingly (20% of the equation).

I know there are wacky diets like the Military Nutrition that says “Lose 10 pounds in 7 days!” But don’t believe it.

Temporary changes create temporary results! 

And our goal is for you to be slightly healthier today than you were yesterday.

And then healthier and happier next year compared to this year.

It ways you should be thinking in terms of Years and Days, not weeks and months:

Instead of asking “How quickly can I lose weight?” instead ask “What do I need to do to build the right habits NOW so they wilt will-less LATER?”

Join the Rebellion – start fixing your nutrition with small changes today.

If you just finished reading these 2,500 words and you’re still overwhelmed, you’re not alone! 

This stuff overwhelms the weightier of us. If you are looking for a bit increasingly hands-on instruction, or you really want the peace of mind knowing that you’re doing the correct program, I got ya!

We have three options that have both helped thousands upon thousands of people like you get started:

#1) Most involved: Our 1-on-1 coaching program where a NF mentor will get to learn your situation, your lifestyle, and your experience, and then build a workout program and nutritional strategy that fits into your rented life.

We get to know you largest than you know yourself, and we’ve got the results to prove it! Consider checking out our coaching program if you’re looking for that next level of expert guidance and accountability.

#2) Go-At-Your-Own-Pace, Do It Yourself: Nerd Fitness Journey. This is our app that allows you to get in shape while towers your own superhero..

Tons of bodyweight workout plans (no gym required), a nutritional program that won’t make any scary changes, video demonstrations exercises, superabound battles, daily wins, and group challenges!

Oh, and you’ll earn XP and receive loot the whole time.

Sign up for your self-ruling trial right here:

And don’t forget to…

#3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. You’ll meet individuals who are attempting to get in shape the 1st time or the 50th time, all who want to largest themselves slantingly of you. 

Sign up in the box unelevated to enlist and get our Rebel Starter Kit, which includes all of our “work out at home” guides, the Nerd Fitness Nutrition Cheat Sheet, and much more!

Big things come from small beginnings, so pick the tiniest transpiration or whoopee you can take to get started, and then repeat that every day.

As you start to build the habit, you can increase the ‘difficulty’ and try something a bit increasingly challenging, but it all starts with habit building.

Educate yourself, find your inspiration, and create your support group. 

Welcome to the Rebellion.

Any questions?

-Steve

###

Day 346, Lunar School Bus, Not All Heroes Wear Capes, Family Portrait, Mountain Biker

The post How to Get in Shape Quickly and Safely: 4-Step Beginner Guide first appeared on Nerd Fitness.

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