Christmas is on its way and that means plenty of great food and a few extra pounds. But why wait until January to start getting in shape. Here are a few simple solutions to get in shape and fast.

(1). Perform strength training 3 times per week. Strength training can add lean muscle mass which will increase your metabolism and kick start your fat loss. Exercises such as squats, deadlifts upper body rows and presses should do the trick. These exercises work all the big muscles within their muscle and give you more bang for your buck.

(2). Perform high intensity interval training. Performing sprints on a bike, treadmill or better still outside will burn fat not just while training but even when you stop exercising. Six to ten maximal sprints between 15 and 60 seconds with one to two minutes active recovery between each sprint should suffice. Perfrom this training immediately after your strength training or on your days of from strength work.

(3). Diet. The key to any body transformation. I know you hear it all the time but if you don't change your diet it does not matter how much exercise you perform you will never lose weight. Everything in moderation is the key. However one rule that works best is to limit your carbohydrates to when you deserve them. For example carbs are not needed by the body to lose fat but to perform exercise they are so limit your carbs until the first few hours after training. Until then eat plenty of lean protein and healthy fats along with green fibrous vegetables.

(4) Finally drink plenty of water to keep hydrated, take your fish oils and keep very active on your days of from training.

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