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Easy Steps to Get Fit Fast!

Updated on August 29, 2011

Need to lose some weight fast? Looking to fit into those skinny jeans or swimsuit quickly? Read on for tips and examples of diet and fitness plans. Always remember to consult your doctor first, and always keep in mind that results will vary according to goals and starting weights.

1.) Make a reasonable, do-able plan. Do whatever works for you and your schedule, and make sure it’s something attainable, or you won’t do it!

2.) Set a goal – whether it’s a number goal (lose 10 pounds in 2 weeks), a broad goal (eat well and exercise for 2 weeks straight, or a goal like “fit into my skinny jeans in 2 weeks,” set a goal and commit to sticking to it!

3.) Set your timeline so you know when you start your plan, and when it ends.

4.) Plan out your meals! Below is an example of a good one-week meal plan to follow:

Breakfast: Low-fat yogurt, blueberries, and a grapefruit with a glass of green tea.

Morning Snack: 1 serving of fruit (apple, orange, etc)

Lunch: Turkey sandwich on whole wheat bread with lettuce, tomato, low-fat cheese, and NO mayo. Use hummus, avocado slices or mustard as a substitute for mayo. Serve with a side of low-fat cottage cheese or a salad with low-fat dressing

Afternoon Snack: Any kind of vegetable – carrots, celery, etc. Serve with hummus if you don’t like vegetables plain. Have some almonds on the side

Dinner: One salmon fillet (or chicken breast with no skin if you don’t like fish), grilled with herbs and lemon slices, a side of asparagus spears – sautéed in a little olive oil with lemon and garlic, a side of brown rice, and a salad with tomatoes, carrots, and as many vegetables you can throw in it. No croutons and low-fat dressing.

Dessert: Sliced melon or strawberries.

5.) Go shopping! List out your meals, as outlined above, and make a grocery list. Don’t go to the store hungry, and stick to your list! Stay away from junk foods and processed foods. Don’t eat anything with a lot of sugar or salt, and eat plenty of produce.

6.) Set your exercise plan. Decide how many days per week you will be working out, and when, and write out a plan. Here is a good one to follow:

Work-out for 1 hour, 3 days per week:

Monday:

· Stretch for 5 minutes.

· Run on the treadmill or elliptical for 20 minutes straight. Start and end with a 2 minute warm-up/cool-down. Use some incline – as much as you can – it helps burn calories, and works your legs.

· Work on legs & abs today (20 minutes): Utilize the leg machines. Do 3 sets of 12 reps. Do 3-4 machines, and make sure you use them correctly! Ask for help if you don’t know how to use something. Next, use any of the abs machines that you can find. Do 3 sets of 12 reps. Next, do 50 sit-ups, and “plank” for as long as you can. This is a highly effective Pilates move, and can really tone the abs. Try a minute at first, but try to gradually increase the time you hold the position as it gets easier.

· For the remaining 10 minutes of your workout, jump rope or walk on a stair stepper.

Wednesday:

· Stretch for 5 minutes

· Run on the treadmill or elliptical for 20 minutes straight. Start and end with a 2 minute warm-up/cool-down. Use some incline – as much as you can – it helps burn calories, and works your legs.

· Work on arms & abs today (20 minutes): Utilize the arm machines. Do 3 sets of 12 reps. Do 3-4 machines, and make sure you use them correctly! Next, move on to free weights. Use whatever pound weight you feel comfortable with – 8 lb or 10 lb is a good start, unless you consider yourself to be strong – move up to 12 lb or 15 lb. Ask a gym representative for help if you need some advice on some specific free-weight exercises. Also do any of the abs machines that you can find. Do 3 sets of 12 reps. Next, do 50 sit-ups, and “plank” again for as long as you can.

· For the remaining 10 minutes of your workout, jump rope or walk on a stair stepper.

Friday or Saturday:

· Repeat the workout of your choice. If you need more work in the legs area, do Monday’s workout again. If you need more work in the arms area, do Wednesday’s workout again. If you are overweight, and have a good amount of fat to burn, do an entire day of just treadmill or elliptical work. Pick the “fat burn” program and stick to it for a whole hour. Don’t forget to stretch.

7.) Always, ALWAYS consult your doctor before trying any exercise plan or diet – especially if you are over-weight. Remember that everyone’s plans will be different, according to the individual’s goal, and body type. Be realistic. Someone that is very overweight will need a longer-term plan than someone just trying to “tone up.”

8.) Remember to drink LOTS of water all day, every day. This will help flush toxins, and keep your metabolism moving.

9.) Don’t starve yourself. Stick to a healthy diet plan, and don’t skip breakfast. Skipping meals will only cause your body to take nutrients from your healthy tissues and muscles. You should be eating small amounts of food several times a day – don’t leave out the snacks.

10.) Don’t weigh yourself every day! Start with your goal, and weigh yourself at the end of each week. Weighing yourself every single day will drive you crazy. Doing it once a week will give you something to look forward to, and will be a great reward when you see the numbers drop more than they would for just one day.

Did you enjoy this hub? Don't forget to leave a comment!

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    • JT Walters profile image

      JT Walters 6 years ago from Florida

      Hi Ashley Gray,

      I don't think I could possible eat that much food. I do swim an hour a day 4 days a week but I would be overwhelmed with having to eat that much. I will bookmark this so I can try it after the the holidays.

      And where is the dark chocolate? I need a little dark chocolate each day.

      JT

    • Ashley Gray profile image
      Author

      Ashley Gray 6 years ago from Colorado

      Very true!! Thanks for reading!

    • Ashley Gray profile image
      Author

      Ashley Gray 6 years ago from Colorado

      Nell you're so funny!! It definitely takes commitment and dedication - that's why your goal and plan must be super realistic! Thanks for reading!

    • Nell Rose profile image

      Nell Rose 6 years ago from England

      Hi, oh lol! I thought this was going to be easy for me! I am so useless at exercise, I keep trying but give up! but, no I am not going to give up, I am going to bookmark this and use it! really useful, especially at the moment when my belly looks like a spare tyre! cheers nell

    • ohjiunleng profile image

      ohjiunleng 6 years ago from New York

      very true, i think a reasonable, do-able plan is very important. many people fail to lose weight because they cant follow and do their weight loss plan.

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