There really is no secret to staying fit. But there are a lot of misconceptions about what it takes. One common complaint is that physical activity takes too much time. Even a little is better than none. You don't need to spend hours at the gym every day! Take advantage of the opportunities you have. Get in a walk at lunch. Or get up a little early and enjoy the fresh morning air. 

    One of the keys to getting in shape fast is just getting started. You don't need to sculpt your body in one month. Take your time. And don't stop. Once you start -enjoy the journey and keep moving. Keep pressing towards your goal. Don't let your doubts or fears lead you astray. Keep moving. Keep exercising 5 or 6 days a week. Do some strength training - building your  muscles! And, of course your body needs fuel for your healthy fun - so keep eating healthy.

Getting in shape fast is a realistic goal. You can make this dream come true. Stay focused on your goal. Do the exercises each day. Eat healthy every day or as many as you can.

A few simple fundamentals, practiced consistently will - over time - give you the results you want. The amount of time required is up to you. If you want to lose weight - try to lose two pounds a week. Exercise, eat healthy and lose weight fast. Watch your waist get smaller. See your muscle tone improve a little each month.

    Fitness can be defined in many ways, depending on your goals, your current level of activity, and how much time you have available. A program that includes aerobics, resistance training and stretching will give you the greatest overall health benefits. But, if you cant do it all, dont sweat it! Do as much as you can and enjoy!

    How about trying a new sport? Or take your family to the playground and have fun together. You are more likely to enjoy your journey to better fitness if you have fun along the way! Get out your bike and head out for an energetic bicycle ride this weekend. Take your children to the local pool and swim! The possibilities are endless!

   In a matter of months you can be in way better shape than you are today! Just get started. Getting in shape fast is possible if you take action now!

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     Here's a simple - and effective - workout plan:

Warmup - 5-10 minutes of exercise such as walking, slow jogging, knee lifts, arm circles or trunk rotations. Low intensity movements that simulate movements to be used in the activity can also be included in the warmup. Do some easy stretches. Focus on breathing and the muscle you are stretching. don't bounce - keep your stretches slow and easy!

Building Muscles and Strength - a minimum of two 20-minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase strength.

Endurance - at least three 30-minute sessions each week that include exercises such as calisthenics, pushups, situps, pullups, and weight training for all the major muscle groups.

Cardio Endurance -  try to fit in at least four 30-minute bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope-jumping, rowing, cross-country skiing, and some continuous action games like basketball, racquetball and handball.

Flexibility - 10-12 minutes of daily stretching exercises performed slowly, without a bouncing motion. This can be included after your warmup and again after you exercise. Keep your muscles healthy and flexible - with focused and easy stretches!

COOL DOWN - a minimum of 5-10 minutes of slow walking, low-level exercise, combined with stretching.