A lot of people have new years resolutions that revolve around how to get in shape. Usually it’s because they get out of breath walking up the stairs or have a little extra padding on their behind. The motivation is there to do something. But the plan on how to do it is often the most difficult thing for people to come up with. Why? Because they make it too difficult to follow, give themselves a reason to fail and then quit. The solution? Make the plan as simple as possible so you can’t fail.
[Having only three steps to concentrate on makes it more likely for you to succeed on your plan on how to get in shape. Too many steps just makes it too easy to find a reason to quit.]
You have to make the steps you take on how to get in shape so simple that even a caveman could do it (sorry Geico!). Make it so failure is not an option. That way you’ll guarantee your success and achieve your goal. So what should you do? Let’s break it down into three easy steps.
Step #1: Define what you mean by get in shape. Getting in shape means different things to different people. For some it may mean running a marathon in under 4 hours or it may mean losing that beer gut that they have had since college. Still others may want to gain 20 pounds of muscle or be able to do every Crossfit workout as prescribed. Whatever it is, just choose something and make it a S.M.A.R.T. goal:
- S = Specific
- M = Measurable
- A = Attainable
- R = Relavant
- T = Timely
Doing this will make it clear to you and everyone else what you are after. Once you do know, you can formulate your plan.
Step #2: Change what and how you eat. I truly believe that the biggest contributor to body re-composition is what you stuff down your pie hole. If the Standard American Diet (S.A.D.) has left you dreadfully unhealthy and given you an unflattering figure, GIVE IT UP! Eat Stop Eat is a great way to incorporate intermittent fasting into your lifestyle. Try The Paleo Solution: The Original Human Diet
Don’t neglect this part! Too many people just concentrate on exercise and ignore what they eat. You won’t be able to out exercise terrible food choices no matter how much time you put in. So once you have your S.M.A.R.T. goal(s) and your eating plan down, it’s time to pick an exercise program.
Step #3: Pick an exercise program that is universal (can be done anywhere), scalable (you can increase/decrease the difficulty and intensity) and enjoyable. Depending on how you defined how to get in shape your exercise program will take on a different look. A focus on fat loss will look different than one that focuses on muscle building. But the principles will be the same for both.
Let’s say you are already in pretty good shape and want to start building your beach body for this summer then a program like Visual Impact would be perfect to follow. What if you want to get those 6 pack abs? Try The Truth About Abs. How about you just want to be able to play with your kids without running out of breath? Start walking for at least 15 minutes a day.
The key to how to get in shape is to keep it simple. Don’t make things overly complicated. Don’t try and over think everything. Don’t give up so easily. Be positive and stick with it. If you hit a roadblock, take a day off and regroup. If you stick with it you can succeed but you have to know where you are going first. So follow these three easy steps and then get after it. Good luck and let me know how it is working for you.
Great way to keep things simple so you can keep your eye on the prize. Goals, diet, and exercise are the three core components. Fill in the pieces and the results will come.
Dave,
Yeah I found that more complicated the exercise program or diet is the higher the chance that the person will give up or quit.
David
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Ah those New Year’s resolutions… so many people have that elusive goal of “getting in shape.” You are right, the person has to figure out what that specifically means to them.
We all define it differently that’s for sure.
I think having a plan is key. Someone who has a goal has to ask themselves what they want out of fitness. Get toned? Lean? Lose a certain amount of weight, run faster? Further?
Just asking those small questions can get anyone taking big leaps toward their goals.
Thanks for the great post.
-Sam
Agree – Visual Impact is a great resource if you want to get ripped.
Darren@moreprimetime.com´s last [type] ..Workouts to get Ripped
Step 3 on your list is probably the most important. Choosing an exercise program that is universal and enjoyable is important when it comes to sticking with a routine.
I think we often get so excited with getting in shape that we set ridiculous goals and quit as soon as we see no results.
Take small simple steps.
Srdjan – Bloom to Fit´s last [type] ..Stay Active this Winter Season
All good stuff I also like to add if you find that reason to change and it deep down meaningful to you, you will always find a way to achieve your goals as long as you don’t kid yourself
Raymond
Raymond-ZenMyFitness´s last [type] ..Muscle Gaining Secrets- The Fastest Way I Discovered For Increasing Size And Strength
Raymond,
Having a meaningful reason to change sometimes is the thing that will trump everything else (obstacles, set-backs, negativity). Be realistic and keep at it.
David
David,
Step 1 is really important. You need to know what you want to accomplish in the first place in order to get there.
Alykhan
Alykhan,
I totally agree.
David
Step #1 is so important. You really have to define what it means to be in shape. Once you know that, it is much easier to set up a plan to follow.
Good post.
Best – Mike
Mike – Fitness Contrarian´s last [type] ..Cheap Sources of Protein
Mike,
That’s the thing. The definition is different for everyone. Figure that our first and go from there.
David
I have to agree with Mike. Your first point is so important but often over looked. How can you get somewhere if you don’t know where you are going?
Jason – Muscle Building and Fitness Workouts´s last [type] ..Mike The Situation Workout
Thanks for the excellent post. I might suggest that keeping workout and food journals as an important addition to your Step #1. This has helped me immensely.
Good point. You have to track it/measure it to see if it improves.
David
At our gym we set 3 goals. The 3 MUST meet your SMART criteria. For instance scoring 200 on a 10 minute KB snatch test with a 24kg bell or rowing a sub-7 minute 2k, etc… Post it on January 1st and work over the course of the year to get there!
Kettlebell Workouts´s last [type] ..Kettlebell Workouts and back pain – A surprise ending
Step 1 sounds the most meaningful to me! I love surfing and reading fitness blogs, but I never follow exactly their formula. I just read these blogs like this for reference and set a plan myself which suits my health condition and time.