12 Tips to Kick Start Getting in Shape

Life moves quickly for sure! We all have jobs, families, and other commitments that may keep us from "the gym," but you don't have to go to the gym to be in shape and be healthy. Today I would like to share with you some of my personal experience as well as a few guidelines that I used to “Kick Start” my own getting in shape plan!

I am a fitness enthusiast whose background is that of a professional chef and years of long hours and eating too quickly and too late caused me to put on a lot of extra weight.  Last year I decided it was time to make a change and get back to the active life style I used to live. I started exercising, specifically running, and I got back out hiking and biking. I changed my diet, stopped eating late and started eating clean and have lost fifty pounds in a year. I love to be active as much as I can; I average running between twenty five to thirty miles a week. A few hours a week are also spent working out in my home gym…my cellar with some padded flooring, weights and a bench! Through my  own adventures in becoming a fitness enthusiast as well as those of  friends I have made who are also passionate about fitness, I would like to share with you 12 simple ways to kick start your own getting into shape!

1. Be motivated: It's all about getting rid of that little voice inside your head that says you can't! Do it for yourself, your family, or other loved ones. It can be hard to get going at first but don't get discouraged. Once you are motivated and you create your routine it will become habit. Good habits are hard to break and you will feel ten times better about yourself.
    
2. Drink lots of water: Your body depends on it and performs at its best with the proper amount. Drinking water helps your body burn stored fat. If you're not drinking enough water, your liver helps your kidneys detoxify your body instead of doing its own job, metabolizing fat. By drinking plenty of water the kidneys work the way they should so your liver will go back to metabolizing stored fat!
    
3. Plan each meal: By making a meal plan for your week you will more easily be able to keep track of what you’re feeding your body. A food journal helps track your caloric intake and it will make yourself more accountable for the foods you eat. When you are grocery shopping your pre-planned meals will help you to be less likely to buy unneeded fattier foods. Focus on lean protein sources and limit the amount of red meat you intake. Try replacing meats with legumes or nuts. Fish is high in proteins and lower in fats and can contain essential omega fatty acids.
    
4. Eat food: Don't make up for over eating by not eating. Your body has the way of knowing when you eat and when you don’t. By eating regularly, even if you overeat, it will keep your metabolism up.  Metabolism is the body’s process of turning the calories we consume into energy. Everyone's metabolism is different but it is something that you can control with diet and exercise.  Increasing the speed of your metabolic rate by just a small amount can have a great lasting effect on the ability to burn body fat for fuel, instead of storing fat as fuel.
    
5. Eat more green: Fruits and vegetables are rich in nutrients, low in calories, and high in fiber, all of which help you feel fuller longer.  When you feel full, you will cut back on those poor snacking habits. Snacking isn't a bad thing, you just need to choose the right kind, get the hint! Fruits and vegetables are where it's at!
    
6. Move more: Sweat never hurt anybody. Eating healthy is eighty percent of being healthy and getting in shape. The other twenty percent is exercise, whether you get out and walk the dog, or play with the kids, or as in my case, get out and run the streets or workout in my small basement gym, it’s all good. Using great in home DVD based exercises is a great way to get into shape and they have worked great for me. DVD’s usually have a minimal cost for set-up and required equipment and I think they are a great alternative to joining a gym, especially if you have the kind of work schedule I do. Gyms are a great place to be as well, so take the plunge and join. Most gyms offer great classes such as kick boxing, kettle bell, and boot camps. Take advantage of the classes; they are a great way to add to your fitness plans and keep you excited about working out. 
    
7. Create fitness goals: Do you want to lose 5 pounds? Run a marathon? Bike 100 miles?  You have to work towards something!  I started off small; my goal was to be able to run 5 miles by the end of my first month running. Well I reached that goal and since then my goals have been many and they are always changing. I have both short term and long term goals, but I keep challenging myself to do better. That’s the most important thing—always challenge yourself.
    
8. Create a plan to achieve your goal: The 4 W’s of any plan work well for creating your plan! 1) The who—do you need a trainer or will it be classes at the gym? If you are planning to do it yourself, then be sure to include your family and friends as “the who” to help keep you motivated. 2) The what—what type of workout will you use to reach your goals? 3) The where—consider where you will work out. Will it be at a gym using classes or will it be something like jogging and swimming or a mixture of several different kinds of workouts and places. You should always feel free to change your plan and your routine that helps keep a plan interesting. 4) The When—planning a specific time each day is the most important part of a fitness plan, and then making extra effort to stick to that time is critical to your success.  Without an actual plan of when your fitness routine will be executed, life will get in the way and your fitness plan will fall by the wayside.
    
9. Keep track of your progress: As progress through your plan, write down the changes you note or snap a few pictures to help you track your progress over the weeks and months. Otherwise, you might not easily notice the difference — but the numbers or pictures will tell your story and they won't lie!  With proper diet and your plan in full force you will be more confident and happy with your progress.
    
10. Rest: You must sleep more! It is important to sleep as many hours as possible each and every night.  Many people don't realize just how important sleep is when it comes to building muscle.  If you don't allow your body to get enough sleep each night, you are neglecting a very important part of your fitness plan. Sleep allows your muscles to rebuild themselves.
     
11. Short term rewards: Don't forget to reward yourself for keeping to your plan! Whether it’s one “cheat” meal a week or the new work out clothing you want, by rewarding yourself you will stay motivated to do better and reach those long term goals you set!
     
12. Don't be anybody but you: Don't try to keep up with anybody else but yourself; getting down on yourself will not get you anywhere. Stick to your plan, your goals. People will motivate you along the way and you will meet new people who will be able to help you as you grow. You just have to be you!

 Matt Sciabarrasi is a full-time chef with a passion for food. He found his niche as an outdoor runner and all round fitness and outdoor enthusiast. Matt is an independent Beachbody Coach and an advocate for Shakeology.