How to have a fit body

X

This article was co-written by Laila Ajani. Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).

This article has been viewed 29,143 times.

Many people want to have a fit body and improve their health but find it difficult to maintain a diet and exercise routine that works for them. The following simple steps will help you launch an exercise program that is consistent and easy to maintain. When you don’t feel like going to the gym, practice at home.

Table of Contents

Exercise more flexibility

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/b/bf/Get-in-Shape-Step-1-Version-2.jpg/v4-728px-Get-in-Shape- Step-1-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/b/bf/Get-in-Shape-Step-1-Version-2.jpg/ v4-728px-Get-in-Shape-Step-1-Version-2.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Always active. If you have to sit a lot at school and/or at work, move your legs and body, but don’t do it continuously like the pendulum of a clock. Get up and walk if possible. Step outside during your lunch break or go for a walk to get water. If you want to stay fit but are too busy to hit the gym, you need to at least get up and active. Walk. Park the car in a remote location. There are many ways to do such things, and they don’t cost time and money.

Try to use the stairs instead of the elevator when you get home or to work (alternate the stairs and the elevator if the place you need to go is on a very high floor).
Use a standing desk or table with a treadmill, or use an exercise ball instead of a chair. You can watch your favorite TV shows — but don’t just sit around and watch. Cook, fold clothes, clean dishes in the dishwasher, or use a stationary bike. Do step-up/step-down exercises (continuously) for a period of time.
Practice squats while waiting for the food to cook. Walk around the house on tiptoes in duck or half squat.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/9/90/Get-in-Shape-Step-2-Version-2.jpg/v4-728px-Get-in-Shape- Step-2-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/9/90/Get-in-Shape-Step-2-Version-2.jpg/ v4-728px-Get-in-Shape-Step-2-Version-2.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Do exercise exercises. Those are the exercises that increase the heart rate the most. They will improve your body’s ability to endure strenuous activities and make you healthier. Strength training will help you lose weight – if that’s your goal, but training like this is a must if you want to stay fit.

You can cycle, which is a great way to get active and get outdoors.
Try a brisk walk or a relaxing jog, both of which are easy to do and are also free.
You can go swimming, which is also a great way to exercise the whole body.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/8/8e/Get-in-Shape-Step-3-Version-2.jpg/v4-728px-Get-in-Shape- Step-3-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/8/8e/Get-in-Shape-Step-3-Version-2.jpg/ v4-728px-Get-in-Shape-Step-3-Version-2.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Be determined! If you want to have a fit body, you need to do some exercise at least every other day. You cannot expect good results if you practice erratically and inconsistently. Plan and comply.

Don’t try to exercise every day of the week. You should have at least 2 to 3 days off a week. Give your body time to relax and build muscle. Rest time is essential.

Healthy eating

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/9/95/Get-in-Shape-Step-5-Version-2.jpg/v4-728px-Get-in-Shape- Step-5-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/9/95/Get-in-Shape-Step-5-Version-2.jpg/ v4-728px-Get-in-Shape-Step-5-Version-2.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Set up a reduced-calorie diet. To lose weight and still have a fit body, you need to establish a low-calorie diet. This means you’ll eat fewer calories than you need to maintain your weight, which in turn will turn your body to burn fat. Calculate how many calories you need to maintain your weight, then plan how many calories you can consume during the day (usually 2,000 calories a day).

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/5/5a/Get-in-Shape-Step-6-Version-2.jpg/v4-728px-Get-in-Shape- Step-6-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/5/5a/Get-in-Shape-Step-6-Version-2.jpg/ v4-728px-Get-in-Shape-Step-6-Version-2.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Cut sugar, salt and unhealthy fats from your diet. Unhealthy sugars, salts and fats interfere with getting in shape. Avoid sugary drinks like soda and anything high in saturated fat or trans fat (partially or fully hydrogenated cooking oils, margarine). Instead, eat fruit for dessert and foods with healthy fats like omega-3s (found in most fish, olive oil, and nuts). ^{[1] X Research Source}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/a/af/Get-in-Shape-Step-7-Version-2.jpg/v4-728px-Get-in-Shape- Step-7-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/a/af/Get-in-Shape-Step-7-Version-2.jpg/ v4-728px-Get-in-Shape-Step-7-Version-2.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Maintain a balanced menu . You will have to have a balanced diet of proteins, carbohydrates (in cereals), fruits and vegetables, dairy products. Whole grains can make up about 30% of the food you eat (if they don’t cause inflammation in your body), fruits and vegetables make up another 30% (vegetables preferred), dairy products 15%, lean meat 15% or up to 40% if you reduce your calorie consumption from carbohydrates. Cut harmful fats, starches (refined grains) and sugars to less than 4%.

There are many different types of fats. Some are in your favor, some are not. You should avoid trans fats (found in processed industrial snacks) and limit your intake of saturated fats (ground meats, pork sausages, Viennese sausages, fried foods and butter). However, monounsaturated fats (olive oil, avocados) and polyunsaturated fats (fish, walnuts) are good for you.
Beneficial whole grains include whole wheat, whole oats, quinoa, and brown rice.
Healthy fruits and vegetables include chickpeas/garbanzo beans (which can be used to cook hummus), legumes, kale, broccoli, spinach, fruit blueberries, strawberries, lemons and pears.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/c/c0/Get-in-Shape-Step-8-Version-2.jpg/v4-728px-Get-in-Shape- Step-8-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/c/c0/Get-in-Shape-Step-8-Version-2.jpg/ v4-728px-Get-in-Shape-Step-8-Version-2.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Divide the food portion accordingly. Your meal must have a reasonable portion to avoid taking in more calories than necessary. Be careful, don’t take portions that are too large – use smaller bowls or plates for food if unsure. Drink a glass of water with meals, eat slowly to help the body feel full.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/c/c4/Get-in-Shape-Step-9-Version-2.jpg/v4-728px-Get-in-Shape- Step-9-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/c/c4/Get-in-Shape-Step-9-Version-2.jpg/ v4-728px-Get-in-Shape-Step-9-Version-2.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Focus on fat-free proteins. Protein will help you feel full and full of energy. However, processed protein foods are not high in harmful fats. You should eat fat-free proteins to reduce the amount of harmful fats in your meals. Use hard cheeses that are low in fat and carbs.

Examples of fat-free protein sources include chicken, turkey, fish, eggs, and beans/lentils.

Sample meal and exercise plan

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/2/2c/Get-in-Shape-Step-10-Version-3.jpg/v4-728px-Get-in-Shape- Step-10-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/2/2c/Get-in-Shape-Step-10-Version-3.jpg/ v4-728px-Get-in-Shape-Step-10-Version-3.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Have breakfast. Balance protein, dairy, and carbs in your breakfast for energy. Alternate between the following three example breakfast choices:

One cup vanilla yogurt, 2 cups diced melon, and 3/4 cup cooked oats.
A cup of low-fat cottage cheese, a banana and a whole-wheat bagel.
Two scrambled eggs, half a cup of blueberries and two pieces of whole-wheat toast.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/6/65/Get-in-Shape-Step-11-Version-2.jpg/v4-728px-Get-in-Shape- Step-11-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/6/65/Get-in-Shape-Step-11-Version-2.jpg/ v4-728px-Get-in-Shape-Step-11-Version-2.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Having lunch. Lunch is a great time to add protein (replenish energy) and help you avoid feeling sluggish at the end of the day. Alternate between the following three lunch examples:

Arugula salad with salmon, onions and tomatoes. Serve with Italian sauce.
Pita stuffed with chicken, tomato, carrot, cucumber and feta cheese.
Rye bread with spinach, mozzarella cheese, hummus and tomato sauce.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/6/6a/Get-in-Shape-Step-12-Version-3.jpg/v4-728px-Get-in-Shape- Step-12-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/6/6a/Get-in-Shape-Step-12-Version-3.jpg/ v4-728px-Get-in-Shape-Step-12-Version-3.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Have dinner. Eat small portions and eat well before bedtime (your body won’t be able to burn all the calories if you eat right before bed). Here are some examples of healthy dinners:

Pan-fried chicken with lemon sauce, steamed broccoli, side salad and garlic mashed potatoes.
Quinoa with ham, beans, carrots and served with steamed kale.
Grilled salmon with roasted celery with spinach and cherry tomato salad, sliced carrots and vinaigrette dressing.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/2/22/Get-in-Shape-Step-13.jpg/v4-728px-Get-in-Shape-Step-13. jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/2/22/Get-in-Shape-Step-13.jpg/v4-728px-Get-in-Shape-Step- 13.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div> “}

Light snacks. Eat a snack between breakfast and lunch, as well as between lunch and dinner. That way, you won’t be lethargic or hungry, moreover, you won’t eat too much at the main meal. Some examples of healthy snacks:

Carrots and celery.
1/4 cup hummus and 3 pieces of broccoli.
Sliced apple and a handful of almonds.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/6/6f/Get-in-Shape-Step-14.jpg/v4-728px-Get-in-Shape-Step-14. jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/6/6f/Get-in-Shape-Step-14.jpg/v4-728px-Get-in-Shape-Step- 14.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div> “}

Drink water. Drink half a liter of water with each meal and at least once a day.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/d/dc/Get-in-Shape-Step-15.jpg/v4-728px-Get-in-Shape-Step-15. jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/d/dc/Get-in-Shape-Step-15.jpg/v4-728px-Get-in-Shape-Step- 15.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div> “}

Always active. Take the stairs, stand while working at the computer, walk around the block during lunch.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/2/23/Get-in-Shape-Step-16.jpg/v4-728px-Get-in-Shape-Step-16. jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/2/23/Get-in-Shape-Step-16.jpg/v4-728px-Get-in-Shape-Step- 16.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div> “}

Do exercise. Set exercise goals in a varied manner, totaling at least 1 hour per day. You don’t have to practice all at once. When exercising, make sure your heart rate is increased for at least 10 minutes each time. Here are some example exercises (try to do all three every day):

Do 2 minutes of plank, 4 minutes of jumping jacks, and 4 minutes of squats with thighs parallel to the floor (don’t squat too deeply) as soon as you wake up. Do as many push-ups as you can while staying in shape.
If you have time before work, use half an hour for a brisk walk or a slow jog.
Use a stationary bike for half an hour when commuting to work or school.

Advice

Every minute of hard practice makes a difference. You may not see it right away, but the results will soon show.
Limit sedentary time (watching TV, computer, smartphone) to become more active in your free time.
If you don’t sweat, you won’t be able to change. When you feel like giving up, try to get ahead and push yourself. You will be proud of the results if you are determined.
If you don’t have (or don’t want) someone to exercise with, use your iPod or listen to podcasts, or listen to audiobooks while you work out. This will make your practice time less lengthy and more ‘effective’, as you’ve now learned how to relax and practice at the same time.
If you’re going to run long distances, don’t go too fast when you’re just starting out. Save your energy for the final runs.
During exercise, do not forget to provide enough water for the body. Don’t exercise for too long without drinking water, but don’t drink too much either.
Set a goal: “Getting in shape” doesn’t always mean losing weight, unless that’s your personal goal. The right goals for you might be overall health and stamina, staying healthy, and to get there, you’ll have to exercise and eat a diet containing lean protein, carbs, sugar, and nutrients. fat.
When exercising, don’t forget to warm up first and stretch after you’re done.
Set goals with your group of friends. For example: lose 3cm in waist circumference, fit in smaller size pants… If that goal is achieved, invite the whole group to celebrate (no kids!), a spa day, or get together go shopping. This will help you have a goal to work towards.
Understand what fat is. When you eat something, it is made up of many things (proteins, carbohydrates, fats, vitamins…) Food is measured in calories. Calories are units of energy that are stored as body fat for emergency use. Depending on genetics, fat will be stored in certain areas (mostly thighs and buttocks or abdomen and chest, arms… Some people have fat evenly distributed throughout the body.)
Start blogging about your progress – Posting new updates and graphing your progress is a great inspirational tool. Sharing your story and winning the hearts of your followers can be a good motivator to stick to your goals.
Find like-minded people at school, company or community. Having a support group is a form of “friendship pressure”. It will be easier for you to stick to your exercise program when there are others dependent on your presence and progress. Decide on a place and time to meet and practice (maybe at the gym, park, someone’s house…)
Before eating, drink a glass of water to feel better after eating, without feeling sleepy and full.

Warning

Never fall asleep right after eating.
With any training regimen, always start slowly and gradually increase the number of workouts, and work as hard as you can. Starting a workout too harshly can lead to muscle tension, faltering, and burnout.
Always warm up before exercising.

Steps

Exercise more flexibility

Healthy eating

Sample meal and exercise plan

Advice

Warning

Related Posts