How to Get in Shape Fast (and Stay Safe)

Have you ever heard the saying “abs are made in the kitchen” and wondered why they weren’t made in the gym?

Research supports this expression, showing people who optimize diet and stress levels—instead of just increasing cardio exercise—see better results in physical fitness.^[1]

When it comes to getting in shape, there is no shortage of options.  Figuring out where to exert your energy can be challenging—should you run, lift weights, eat differently, or do all of the above? This article explains how to get and stay in shape using healthy habits.

What Does it Mean to Be in Shape?

The answer to this question is different for everyone, depending on their fitness level and health goals. For some, getting in shape means losing weight. For others, it means building or toning their muscles.

Research supports the idea that achieving and maintaining a healthy weight helps to support overall metabolic health.* However, research also shows the importance of creating and preserving lean muscle tissue to reach other markers of health and fitness.^[2]

What about flexibility, endurance, and other ways of measuring fitness or progress? In addition to obvious physical changes in body shape and size, consider these other definitions of fitness:

• Cardiovascular fitness. Also called cardiorespiratory fitness, this is an assessment of how well your body takes in oxygen and delivers it to the muscles and organs that need it while you’re exercising.* It’s a key indicator in assessing your overall cardiovascular health.^[3]
• Muscle strength and endurance. Often assessed through your ability to perform push-ups, curl-ups, and hand grip exercises, muscle strength and endurance is an important part of ensuring your body can complete physical tasks without undue strain and fatigue.
• Flexibility. Having good range of motion in your muscles and the connective tissue in your joints is associated with supporting overall musculoskeletal health, as well as improved posture.*^[4]
• Balanced moods and emotions. Stress is the enemy of fitness and wellness, wreaking havoc on hormone levels and causing higher levels of cortisol in the body—all of which can lead to increased hunger, food cravings, and weight gain.* Managing stress through meditation, spiritual practice, massage, or acupuncture can help promote normal cortisol levels and keep moods and emotions stable.*

Whatever your definition of “in shape” may be, make sure your fitness goals are realistic and healthy for the long term. Avoid fad diets, too-good-to-be-true exercise trends, or comparing your progress to anyone else’s.

How Long Does it Take to Get in Shape?

Being in shape means different things to different people, and so does the time and energy it takes to get there. Your fitness outcomes depend not only on your starting point and your end goal, but also on the type and amount of exercise you do, your dietary habits, and your stress levels.

Age, genetics, experience with exercise, and other lifestyle factors all matter. If you’re sedentary and have a lot of weight to lose, you’ll likely experience more weight loss when first starting a cardio exercise routine than someone who is already at a healthy weight or who is already doing regular cardio.

It’s important to set realistic goals for good physical results and a positive experience for the long term. If you’re just starting out with exercise, begin with a 30-minute moderate bike ride or hike and build up from there over the next few weeks.

Avoid burnout by finding physical activities that you enjoy, varying the exercise, and utilizing what motivates you. Plenty of free fitness apps offer customizable workouts, and some also help you stay mindful of the foods you’re eating.

With consistency and dedication, most people will start to see noticeable changes in just a few weeks. After a few months, you’ll really be on the way toward reaching your goals—from building lean muscle to reducing fat deposits and increasing cardiorespiratory endurance.

What Does it Take to Get in Shape?

Getting in shape is one thing—staying in shape is another. Many people are able to lose weight through diet, exercise, or a combination of initiatives; however, most people regain much of that weight over time.

To successfully get in shape and maintain your progress for the long haul, consider these top five strategies:

1. Eat right. Shifting your food intake toward low-glycemic, whole foods free from pesticides and processing is the healthiest way to eat. Rather than adopting a short-term, highly-restrictive diet, focus on eating more nutritious, natural foods every day.
2. Vary the cardio. Interestingly, doing cardio at a steady pace has less of an impact on getting in shape than variable cardio. Instead of jogging for 60 minutes every night, try sprinting for five minutes, then jogging for 20. You’ll save yourself time while achieving your goals more efficiently.
3. Define your goals. If you’re trying to lose weight, studies show changing your eating habits makes the most difference. If you’re trying to build lean muscle, weight training is the most effective use of your time and energy. Different activities get you “in shape” in specific ways.
4. Manage stress. We know it’s easier said than done, but balancing stress levels helps keep hormones happy and insulin resistance at bay. Balanced hormones support stable moods and emotions and support weight management.* Morning walks in the park, aromatherapy baths at night, or even a 10-minute winddown session with your favorite meditation app all make a noticeable difference.
5. Get restorative sleep. Not only does restful sleep promote balanced hormones, but research shows it helps keep you on track and motivated in your exercise routine.^[5] That’s right—sleeping well at night helps you crush your fitness goals the next day.

Following these five tips and creating healthy habits that last will help you get in shape and stay that way. For best results, stay focused, hydrated, well rested.

Related Content: SHOULD YOU BE DOING CARDIO ON REST DAYS?

How to Get in Shape Fast

Now that you have some tools to help you get in shape, you might be wondering how you can use them to get in shape fast.

While the idea is to start slow and steady with your exercise and eating plans, there are a few things you can do to get started now. Here are our top three tips for getting in shape efficiently:

1. High Intensity Interval Training. HIIT has become the trend in exercising, particularly for those who want noticeable results without spending too much time working out. Compared to moderate intensity training, a meta-analysis showed interval training resulted in 30% more weight loss.^[6] Hitting all of our basic fitness goals—improved cardiorespiratory function, increased muscle strength and endurance, flexibility, and healthy weight—this time-saving workout style is a great option for achieving results quickly.*
2. Cut out the sugar…and the processed junk foods. Reducing sugar and other highly processed carbohydrates—like donuts and breads—not only helps to maintain insulin and cholesterol levels within a normal, healthy range and supports overall cardiovascular health, but also makes room on your plate for more healthy foods, like green leafy vegetables.*  
3. Find your motivation. Why do you want to get in shape? Writing out your main reasons can help create stronger incentives in your brain to make changes and stick with them. While some people find the best success by joining group exercise classes or working out with a buddy, others prefer the private accountability of a custom goal-oriented fitness app.
4. Consider supplements. While supplements should never be considered an alternative to healthy diet and lifestyle changes, certain products can support your efforts to get in shape. Collagen Bright is a highly bioavailable form of collagen that supports healthy skin, nails, hair, and joints.* Mito-Fuel is a performance-enhancing drink mix that supports mitochondrial function, energy production, and muscle recovery.*

Takeaway

What does getting “in shape” mean? It looks different to everyone. Whether your goals are related to body size and shape, or you’re more focused on cardiorespiratory health, our recommendations are the same.

Choose a variety of fun and challenging exercises that keep you motivated as you get started and continue your healthy habits for months and years to come. Switch out highly processed foods for fresh, whole foods with a lower glycemic index. 

You may see some exciting results in just a few weeks as you start to get in shape, but the key is sticking with your new routines and maintaining healthy lifestyle changes. Be sure to treat yourself right along the way—get restorative sleep, stay hydrated, and schedule fun time with family and friends to keep occasional stress at bay.