looking for the best way to get in shape fast? Well, congratulations! You came to the right place to find out. I hardly tried to make this article as comprehensive and at the same time short (didn’t happen well) as possible.
BUT the first thing you should specify is the reason for finding the best way to get in shape fast.
You want to get in shape fast because :
- Feel a little old and want to look younger?
- Win a weight loss competition between friends?
- Prove everybody wrong who said, you can’t do it?
- Wanna look sexy in bed?
- Start dating?
- Get in shape in order to make money.
- Date with a hotter guy?
- Look stunning doing beach-walk?
- just to improve your health?
- Just want to get in shape fast!!!
Whatever is your reason, write it down on a piece of paper and hang it up somewhere in front of your sights in your bedroom. This is going to help you keep going when you’re tired or you had a rough day and a voice in your head says: give up man!
So when you determined your mind and wrote the reason down, the game begins! But before finding out the best way to get in shape fast, let’s answer the 2 main questions:
1- How your body lose or gain weight?
let me explain with some examples: If you are a runner, your body tries to shed all the weight it can. It uses up the fat reserves so you don’t have to carry any extra weight with you while running, making the process easier and less difficult. If you work on a construction site or you work with heavy weights at the gym your body grows bigger muscle to deal with the load and it does it to adapt to the needs of your lifestyle and consume as little energy as possible in the process. It changes and optimizing itself to suit your daily needs
If you have an office job and you sit most of the time in front of the screen but eat like a bodybuilder your body will go into stockpiling mode and you will develop fat reserves, just in case you need them. The same happens for muscles. if you don’t require them in your daily activities you won’t have them, because there is just no need. That’s why we exercise. we put our bodies under conditions they are not comfortable with to force them to take a different shape.
2- Do you need to lose weight or gain some in order to get in shape?
There are many rules and laws about the optimum weight. But I found this weight calculator simpler and this free BMI calculator widgets great to make use of. Just give your height and current weight and see if you are in a safe zone or should lose/ gain some weight. But even if you are in a safe zone you may want to lose or gain weight because of your personal goal. For example, you may want to put some muscles on your arms to look badass or want to shade some fatty parts around your belly to look sexier in your husband’s eye.
Whatever your goal is, I highly recommend using at least one calorie intake calculator app. I know most of you don’t like these kinds of apps and just want to go to the gym and start working out (Me too) but I personally saw how helpful they are. Years ago I wanted to gain some muscles and worked out very hard but I couldn’t gain a pound. So I started to look for the reason and occasionally used an app to see if I eat enough and surprisingly the app showed me that I was eating less than half of much I should have consumed to get to my target weight.
So, first of all, specify the weight you need to reach then use an app (at least two days a week) to see if you get right amounts of calories then you should learn and execute the best way to get in shape fast. We first see the get in shape by gaining weight ways then we approach to the losing weight strategies to get in shape.
What Is The Best Way To Get in Shape Fast by gaining weight?
According to the optimum weight calculator and also the target weight in your mind, you determine whether you need to gain weight to get in shape or loss some. Then you must stick to a plan which tells you how much to eat and how to work out.
Yes, my friend, if you think only controlling your food intake, will get you in shape you are dead wrong! If your plan is to lose weight to get in shape fast and want to just avoid some foods or skip one or two meals, you probably going to be very sick or even die!!! So read carefully the next two sections.
Some Tips About The Best Way To Get in Shape Fast by Gaining Weight :
If you came to that gaining weigh will get you in shape here are some advises to take:
- Get in shape by gaining weight does not mean to just eat more! You need to eat more HEALTHY foods AND work out.
- Find out how much weight is perfect for you (by apps and calculators mentioned above) and every day eat till you reach the needed calorie plan even if you feel full!
- Stick to the calorie plan and test your weight every week to see if get results or not.
- Remember the key to find “the best way to get in shape fast by gaining weight” is to eat more and speed up the calories you receive. The more you eat, the faster you grow. The more you increase calorie intake the faster you gain weight.
- Always every weekend ask your friends for their opinion about your body shape. Especially ask women because of their kin eyes!
- Continuously from above, try to focus your workout on parts that are out of shape. For example, try Abs work out to fix a fat belly…
Why you should work out to gain weight?
You may ask “Isn’t eating more enough to gain weight to get in shape? ” or “Doesn’t workout burn calories and make me skinny “. And I say a big NOOOOO! Here is the reason:
When we eat more and not working out, our body reserve the extra food as fat around your belly, breasts, hips and almost anywhere under the skin and between muscles. This makes you get out of shape not get in shape!
The solution is working out. By working out you put your body under pressure, forcing your body to build some beautiful muscles, which results in a well-shaped body. That is the best way to get in shape fast.
In the next section, I am going to tell you about exercises and after that, we will reach a more important task in order to get weight, Eating!
Best Workout and Exercises to Get in Shape Fast by Gaining Weight
When it comes to working out, many would prefer to get maximum results in the shortest period of time possible. But you have seen Most people spend all of their time at the gym on single muscle exercises like biceps curls, leg extensions, and triceps kickbacks when they could be getting faster strong, and in consequence, burn more calories in a shorter time with full-body exercises.
While isolation exercises are great for bodybuilders trying to gain massive size, they’re not suitable for one looking to get in the best shape fast.
Full Body Exercises: the Best Way to Get in Shape Fast
Full-body exercises make you more functionally fit, they engage more muscles at ones. Including them in your workouts will help you get fit in less time than simply focusing on isolation muscle exercises will. So are great exercises for who looking for a fast way to get in shape.
Best 4 Full Body Exercises to Get in Shape Fast
Pull-ups: Pull-ups use many different muscles of the upper body, including the latissimus dorsi and the biceps brachii.
Squats: The squat is in so many workouts because it is an effective lower-body exercise that involves many muscles at once, including the quads, glutes, and core muscles. Beginners don’t need any equipment to do a squat but if you are ready and want fast results, it is a good idea to put some weight on your shoulders!
Push-ups: push-ups exercise the pectoral muscles, triceps, and anterior deltoids, By raising and lowering the body using the arms. Also, have benefits to the rest of the deltoid and the midsection.
Burpee: They combine strength training and aerobic conditioning as few other bodyweight exercises ever could. Burpees work almost every muscle in your body. The squatting and kicking back work your legs. The hand move works your arms, chest, and shoulders.
Best Foods to get in shape fast by gaining weight
pre-workout and post-workout meals to gain weight and get in shape faster
Include pre and post-workout meals to gain weight is the best way to get in shape faster. The pre-workout snack will fill your blood with sugar and carbohydrates. This will keep you going at the gym, especially when you exercise hard.
The post-workout meal must be the biggest meal of your day. Because your body consumes large amounts of carbs, proteins, fats and the more important one water in your body. You should eat the post-working out meal as soon as possible to reload your body resources.
Here are some healthy foods list and descriptions which will help you to follow the best way to get in shape by gaining weight:
1- Protein Smoothies (Fast way to gain weight)
Drinking homemade protein smoothies have high nutrients and are the most healthy way to get in shape fast.
Since commercial versions are often full of sugar and lack nutrients, making your own smoothies is the best way to get in shape fast. It also gives you full control over the flavor!
Here are the best ones which you can combine each with 2 cups of milk:
Chocolate banana shake: Combine 1 scoop of chocolate,
1 banana, whey protein and 1 teaspoon of peanut.
- Caramel apple shake: Combine 1 cup of natural yogurt, 1 scoop of caramel-flavored whey protein, 1 sliced apple, and 1 teaspoon of caramel sauce.
- Chocolate hazelnut shake: Combine 12 ounces of chocolate milk with 1 scoop of chocolate whey protein, 1 avocado and 1 teaspoon of hazelnut butter.
- Vanilla berry shake: Combine 1 cup of fresh or frozen mixed berries, 1 cup of high-protein natural yogurt, ice and 1 scoop of vanilla whey protein.
- The green shake: Combine 1 avocado, 1 banana, 1 cup of spinach, 1 cup of pineapple and 1 scoop of unflavored or vanilla whey protein.
The smoothies mentioned above will give you 400–600 calories, with a great amount of protein and other important vitamins.
A cup of rice contains about 200 calories, and it is also a gluten-free source of carbohydrates, which contribute to weight gain. Many people find it easy to cook rice and serve it with other proteins and vegetables.
3- Red Meats
Red meats are probably one of the best muscle-building foods available. For example, a 170 grams steak contains around 3 grams of leucine which is the key amino acid to stimulating muscle protein synthesis.
But to gain weight fast, choose fattier cuts, Because they provide more calories than leaner meats, helping you take in extra calories and add weight. Because of containing animal fat, fattier cuts help your body to produce testosterone, the main hormone to build muscles.
If you don’t have any heart, kidney problems and your blood cholesterol, urea and pressure levels are normal consuming red meat is the best way to get in shape fast by gaining weight.
Chicken is one of the most commonly consumed meats worldwide. It is very popular among fitness lovers because of its great source of protein.
Chicken comes in a variety of cuts, including breasts, thighs, wings, and drumsticks. Each cut contains a different amount of protein, fat, and calories, but a normal chicken Breast contains 54 Grams of Protein! it is almost one-third of your daily need.
That’s why eating chicken and especially chicken breast is recommended among athletes and bodybuilders and absolutely is the best way to get in shape fast by gaining weight.
4- Healthy Fats and oils
Fat is the most energy-dense macro and is one of the three main classes of food (fats, proteins, and carbohydrates). It gives you 9 cal per gram, Thus choosing more high-fat foods can be an effective approach to increase your calorie intake.
- Fat = 9 calories per gram
- Carbs = 4 calories per gram
- Protein = 4 calories per gram
Some research advises that unsaturated fats are less likely to be stored as body fat on a higher calorie diet (9). These healthy fats prevent heart attacks and clean your vascular system from the bad fast. In addition, fats from whole food sources – like avocados, nuts, and seeds, tend to be packaged with additional nutrients compared to extracted fats like oils and butter.
The best healthy fat sources include:
- Peanut butter and other nut butter
- Salmon and other fatty fish
- Coconut milk
But there are also researches claim that some animal sources of fat are actually good for your body. Especially when we speak about testosterone hormone which plays a vital rule in building muscles!
So as a summary of this section, fats are essential for our grows and most of our body mechanisms. They have the must calorie density and will supply one-third of your daily needed calories. Also, our body needs fat to absorb various vitamins and build hormones like testosterone. So I think consuming healthy fats is the best way to get in shape fast by gaining weight.
Eggs are a good source of protein, healthy fat, and other nutrients. Most nutrients are contained in the yolk but the white part contains almost all the 10 essential amino acids which are used to help your body with various processes such as building muscle and regulating immune function. one middle-sized egg contains 6 grams of protein. In fact, bodybuilders say eating eggs is the best way to get in shape fast by gaining weight.
6- Whole Grains
Whole grains offer complex carbs, fiber, and key nutrients. The fiber will help your digestive system and prevent constipation. Here are some best sources of whole grains:
- Brown rice
- Red rice
- Black rice
- Sprouted Grains
- Whole grain bread
- Whole grain pasta
- Corn tortillas
Potatoes are a very easy and cost-effective way to add in extra calories. Potatoes and other starches contain carbs and calories to help you gain weight. They also increase your muscle glycogen store which is the fuel source for most sports and activities.
But remember the best way to consume potatoes is to eat them warm. Because when potatoes are cooked through, then left to cool down, they form a firm texture.
When you eat a chilled potato, it can’t be digested properly in the stomach and small intestine, so it actually can make you feel fuller for longer than when you eat hot potatoes.
If you want to lose weight, then this way is good but if you looking for the best way to get in shape by gaining weight you should eat them hot!
Coffee is full of caffeine. Caffeine is one of the best natural stimulants. It increases heart rate and increases the rate of oxygen flow to your muscles. The U.S special Forces use caffeine to boost their performance and endurance.
It makes your muscles burn fat in the absence of glycogen, so you don’t get as tired when you exercise. Caffeine affects the brain too. It switches on the parts of the brain that make you more focused.
Coffee helps your body release endorphins ( hormones that make you feel good). Coffee prevents the nerves in your brain from receiving tiredness pulses coming from your muscles. So it delays the feeling of getting tired which results in working out longer and heavier. Which also will make your muscles work more and if you get enough calories they will grow more! If you don’t have any heart or stomach problems drinking coffee before a workout, is the best way to get in shape fast.
If you don’t have any heart or stomach problems drinking coffee before a workout, is the best way to get in shape fast.
The Best Way to Get in Shape Fast by Losing Weight!
OK, I think we go a little too far for “the best way to get in shape fast by gaining weight” topic. Now it is time to discuss fast ways to get in shape by losing weight!
I am going to make this section a bit shorter. First, we start with foods you should eat in order to find the best way to get in shape fast by losing weight. Then we will speak about the exercises.
Best Foods to Get in Shape Fast by Losing Weight
First of all, be noticed that our strategy to get in shape by losing weight is to burn fats (NOT MUSCLES!) and at the same time make your muscles stronger to look good.
When you exercise hard, your body consumes glycogen stored in your muscles. When your body runs out of glycogen, it will find alternative ways to create more glucose to fuel the muscles. Your body breaks down the muscle and fat tissues! This process decreases muscle mass. But you do not want to lose muscles, in order to get in shape fast. You want to burn only fat because they are responsible for the bad shape of your body.
So the key to finding the best way to get in shape fast by losing weight is consuming enough proteins and less (NOT NEVER) fats. Especially right after the gym (or in the gym is- better!). You should eat a good amount of protein, a little bit carbs, and no fats or sugar as fast as you can after your work out ends.
This will recover your muscle cells. Best sources of proteins are mentioned before in the “Best Foods to get in shape fast by gaining weight” section.
Also, try to reduce the number of meals, and 20% of the meal volume. 3 or 2 meals a day is good to lose weight and try to avoid fatty and high-sugar foods like sweets and ice-creams.
Exercises in The Best Way to Get in Shape by Losing Weight
You don’t have to kill yourself at the gym every day to get in shape. There are easy exercises to lose weight that you can do at home or on the go. You don’t need to spend hours working out. It is not the best way to get in shape by losing weight.
I am a very busy person and don’t want to waste my precious time! So personally love the intervals.
In order to several researches, interval exercises are the best way to burn fat in the shortest period of time. Interval training alternates short, high-intensity rounds of activity with periods of rest and recovery in between. Interval training uses the body’s two energy-producing systems: the aerobic (long and calm activities) and the anaerobic(Fast activity in a short time).
Intervals, the best way to get in shape fast by losing weight:
Choose any cardio exercise
This can work with any machine or activity like Running, cycling, walking, jumping rope …
Choose the length of your workout
Set the period of training and the switch time. Beginners might choose 1-2 minutes of higher intensity exercise with 5 minutes of lower intensity all in 30 min. The more advanced may make their work intervals longer and their recovery intervals shorter.
I hope this article is helpful and want to see all of you in good shape. Ok, the job is done and now I may rest for a while, after a tough week. But before I fall to sleep lets see the tips mentioned in this article:
- We discussed the best way to get in shape fast in two strategies: 1- gaining weight and 2- losing weight
- To get in shape by gaining weight you need to eat more and exercise 3 times a week. Eat all 3 important kinds of foods: lots of proteins, some healthy Fats and carbohydrates
- To get in shape by losing weight you need to avoid overeating. Try to decrease the number of meals you have in a day and reduce the volume of them by 20%. Also, do intervals to burn fats.
Please let me know your thoughts and write your comments. I will answer them gladly.