Spring Shred: Getting Back in Shape

By: Brian Wargula

Step 1: Setting Realistic Goals

It happens around this time every year––spring hits and all of the sudden you realize your bod is not where you want it to be. This year instead of beating yourself up and dreading shorts, follow this quick guide for getting back in shape. How long does it take to get in shape? The best way to start is by setting realistic goals. Here’s how:

  • Decide on a Timeline––and then add 2 weeks. If you find yourself wondering Remember that it takes a lot less time to get out of shape than it does to get back into shape. Focusing on a timeline, and when you’ll fit in your workouts will help you reach your goals. 
  • Consider Personal Factors: There are a lot of personal factors that may affect your progress. Not every body type is created the same, and you may notice that your metabolism has slowed down. Learn what your body responds to and use it to your advantage to get in shape.
  •  Assess Your Diet: If you have dietary restrictions or special nutritional needs, this can affect how your body holds onto fat. Consult a nutritionist if you feel like your diet is holding you back. Allergens could be at play, and you may need to make adjustments to your macronutrient intake. Diet plays an essential role in getting back in shape, so don’t downplay its importance. Make a new diet plan in line with how to get fit and what you want your workout goals to be. 
  • Redo Your Exercise Habits: Chances are if you are trying to get back in shape, then your exercising habits need a refresh. Take a quick inventory of your day-to-day activity. How often are you exercising? You’ll need to commit at least 3-4 days to doing more high intensity workouts is how to get fit. 

Step 2: Find A Fitness Plan Created By A Fitness Expert 

Fitness experts create training programs and routines that can help you burn fat and target the specific areas and muscles to trim down. A pre-designed workout plan can help you stay on track and dictate how long you should work out. Expert personal trainers know how to set up a fitness program that will keep you targeting different areas, meeting new goals, and consistently keeping your body challenged. Building strength and reaching new highs is how your body adapts and changes, ultimately improving your fitness.

Not everyone is at the same fitness level––You can find pre-designed programs that are for your personalized level, or offer modifications when you need them. If you’re just getting started again, you’ll be more likely to miss your goals if you go too hard, too fast. Find a daily workout routine that is right for you and that lets you go at your own pace, don’t start out at a fitness level that is too high for you, it could lead to injury or you’ll end up abandoning it. 

Another reason to try an expert-approved fitness routine is that they often come with additional support, such as:

  • How to exercise, with guidance on the proper form
  • Custom nutrition programs
  • Support communities for accountability
  • Guidance on how often to work out based on your skill level
  • Appropriate design to physically intensify as you build your skill level

Step 3: Find Nutrition to Nourish Your Body

Nutrition plays a key role in weight loss. It's not just about exercise. Weight loss is 80% influenced by your diet, and 20% influenced by your exercise level. You can’t out-exercise a bad diet, especially as you get older. As our metabolisms slow down, it gets harder to eat the junk food and sugary treats we once got away with. So rather than going through cycles of good eating and bad eating, fad diets or minimal eating––you will do best with a solid nutritional plan. When in doubt, stick to making your own snacks and meals with fresh, whole ingredients at home. 

Because our bodies are all so different, triggering fat loss and boosting muscle gain can be a game of trial and error until you find what works for you.

  • Remember that fad diets aren’t sustainable
  • Don’t be afraid of carbs or healthy fats (i.e. avocado)
  • Use high-quality proteins to help you increase your healthy muscle mass
  • Gaining muscle density helps to keep your metabolism burning all day

Step 4: Track Your Progress

The main way to get to your goal is to create a way to monitor your progress. Whether it's a weekly weigh-in, workout diary or list of reps in a workout, it will be the fastest way to help you achieve those goals. Tracking your progress can help keep you not miss a workout and ultimately help you and stay motivated. Finding an accountability partner is another great way to push through difficult workouts. 

If you’re looking for a workout community with workouts designed by expert fitness trainers, consider signing up for Transformation Protein’s next 60-day challenge. Coached by world-class trainers, these unique exercise programs feature weekly exercises, fit tests, prizes and nutritional support to keep you moving. Learn more here