Get Fit Fast: How to Get Back in Shape for Summer

After a long, cold winter, the warmth of the summer sun is a welcome change. As temperatures rise, the leaves start to grow back on the trees, and you start putting away your winter clothes. In doing so, you may come to the realization that you’re woefully out of shape. With summer quickly approaching, you may be wondering how to get back in shape fast.

Getting back in shape isn’t an impossible task, but it does require some time and effort. Whether you’ve taken a few weeks off from the gym or a few months, it’s never too late to pick things back up and to start working out again. If you’re in a hurry to get your swimsuit body back, keep reading to receive some simple tips for how to get fit fast at home.

Where to Start When Getting Back in Shape

Whether you’re getting back in shape at 40, 50, or any other age, you have to start somewhere. The longer you’ve been on a hiatus from your workouts, however, the more difficult it may seem to get back on the bandwagon. So, where do you start?

People exercising at fitness gym

First, take a minute to think about why you stopped working out. Maybe you went on vacation and simply didn’t get back into your routine when you came home. Maybe you strained a muscle and had to take a break, or maybe you simply got tired of your workout routine. Once you identify the reason for your hiatus, you can start thinking about how to get back into it.

When you’re ready to start getting back in shape, it’s important to focus on your reality but don’t beat yourself up about it. Take a good hard look at your current fitness level and compare it to where you were right before you stopped working out – don’t make the mistake of comparing your current fitness level to your level when you were young and at your peak. Once you have an idea where you’re starting from, you can start doing the work to get back up to your desired level.

How to Get Back in Shape in 5 Steps

If you want to know how to get fit fast at home, it all starts with cultivating a positive mindset. Getting back in shape is not a quick and easy process, so you’ll need to find your motivation and use it to stay strong even when the going gets tough.

Silhouette of helping hand between two people

Getting into the right mindset is just one step on the journey to better physical fitness. Here is a quick overview of the 5 steps to follow if you want to know how to get back in shape:

  • Get into the right mindset for change.
  • Make sleep a priority every night.
  • Follow a healthy and balanced diet.
  • Start with a routine you can build on.
  • Choose the right supplements to support your goals.

Now, let’s take a closer look at each of these five steps to learn how to get fit fast at home.

1. Get into the right mindset for change.

Getting back in shape takes time and dedication, so you need to be in the right mindset to make a change. Find your motivation for getting in shape and use it to keep yourself on track. You might also create a 30-day goal or mission statement to help you stay focused during the first couple of weeks.

2. Make sleep a priority every night.

When you start working out again, your body may take time to adjust and you’ll need all the sleep you can get to make sure it has time to recover. Sleep is also important for balancing your hormones and supporting HGH (human growth hormone) production, a hormone responsible for burning fat and managing your hunger. Aim for at least 7 to 8 hours of sleep per night and try to stick to a regular sleep habit for getting up and going to bed at the same times each night.

3. Follow a healthy and balanced diet.

You don’t necessarily need to stick to a strict diet when you start getting back in shape, but it is important to strive for balance. Focus on fresh vegetables as the foundation of each meal with smaller amounts of lean protein, whole grains, and healthy fats. If you have trouble eating healthy, try planning and preparing your meals for the whole week so it’s easier to stay on track.

4. Start with a routine you can build on.

If you’ve fallen out of the habit of working out, it’s important to start back slow with a simple routine you can build on as your fitness level improves. Starting out too quickly can leave you feeling sore and unmotivated to work out the next time. It’s best to start with 2 to 3 structured workouts a week that combine cardiovascular exercise and strength training, then build from there.

5. Choose the right supplements to support your goals.

Once you’ve started putting the first four steps into action you can add some supplements to your routine to boost your results. Probiotics are great to keep your digestion regular and to boost your immunity. Vitamin D3, the sunshine vitamin, is important for strong bones and muscles while fish oil can support heart health and decrease inflammation. You could also just go with a simple multivitamin.

Vitamin Omega-3 fish oil capsules in a hand

If you’re looking at yourself in the mirror and you don’t like what you see, don’t despair – take action! Getting back in shape at 40 is no different than getting in shape at 30 or even 20. You still need to do the work to turn your goals into your reality. Follow the tips you’ve received here to get fit fast at home so you’re confident and ready for summer!

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Dr. Anthony Crifase, D.C.

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