When you ask the question how to get in shape or get fit in a week, in all probability, every website might tell you to go to a gym and start working out. But what happens when you cannot go to a gym because of inconvenient work timings, or lack of finance. Fortunately, given the right diet, and exercises, you can get a perfect body shape at home and you won’t even need to go to a gym. In fact, read on to know how to get fit at home without any equipment.
Create a plan and schedule
The very first step on how to get in shape is to chalk out a schedule where you can fit in some workout time that will not inconvenience your work or cut into your household chores. Planning and scheduling your work out time also needs you to plan what exercises or workouts you plan to do on which days. It is no point working our randomly. If you want to know how to get fit, then you should perform a target oriented workout that gives you the best results.
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2Maintain your diet
This is an extremely important part of any fitness plan. When you ask how to get in shape in a week, it cannot be done without maintaining a disciplined diet. Lay off all sugary foods. Avoid processed meats, fast food and fruit juices. Sodas and beverages need to be avoided completely. You need to eat a balanced diet of protein, fiber, healthy carbs and healthy fats. Source your protein from sources such as eggs, lean meat like chicken and turkey breast and fish. Choose whole grains over refined grains and brown rice over white rice. Avoid refined foods like pastas, and white bread. Get a good dose of vegetables daily.
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The 5 Elements of Fitness
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If you want to know how to get a perfect body shape at home, then you need to abide by the correct protocols of fitness. Most fitness coaches will tell you that these are the main five elements of fitness when working out at home.
- A cardiovascular (aerobic) workout.
- Resistance (strength-building) exercises.
- Flexibility moves.
- A cool down
Warming up can be light cardio exercises such as stationary running, step aerobics, jump rope or walking. Flexibility exercises like simple yoga poses, and stretches will condition your body for your workout. To make it interesting you can warm up to an exercise video on YouTube.
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Knowing how to get in shape depends on how you start your fitness routine. Only then you will learn how to get fit in a week. In fact, by abiding by these rules correctly you can easily know how to get the perfect body shape at home. As a beginner. Start the first day with 30 minutes of cardio, and 20 minutes of strength workouts. The next day do just light cardio while you rest your muscles from the new strain of working out. From the third day, be diligent enough to do committed cardio routines of 1 hour that combines helpful exercises like squats, burpees, jumping jacks and lunges. After this perform 20 to 30 minutes of strength training.
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Resistance exercises can be simple squats, pushups, and abdominal crunches. When abiding by how to get fit at home without equipment, you don’t need to buy a treadmill or an exercise bike. But what you can do is to get a pair of dumbbells and resistance bands which can help you do several good exercises that will help you get fit in a week.
Here are some good exercises to perform at home
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- Cardio: Jumping jacks, Burpees, step up, jump rope, stationary running
- Squats and lunges: 10-20 squats per day. Two sets of 15 lunges
- Plank: 1 minute every day
- Resistance: pushups, crunches, triceps dips, resistance bands
Even if you are confused and unsure how to get in shape then there are several fitness routines and full body workouts which will teach you the precise method of exercise on how to get fit in a week. Whenever you workout at home, make sure you target all muscle groups such as those in your upper body, lower body, abdominal muscles and back. For strength exercises, aim for 10-15 reps of each exercise.
Tips to assist your goals on how to get fit at home without equipment
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Very often, we don’t realize that there are loads of activities that can be done at home which are workouts in themselves. These are:
- Take the stairs at work or home
- Perform household chores more vigorously and use manual means rather than devices
- Take long walks
- Workout outdoors to make it more interesting
- Do a bout of cardio before breakfast (Avoid this if you suffer from low blood pressure,
- Get 8 hours of sleep
- Drink adequate water
- Drink 2 -3 cups of green tea
- Consider a light protein shake in the evenings before or after your workout
Once you initiate a healthy diet and workout routine, you will know how to get fit in a week easily. It is easy knowing how to get in shape but harder doing so. You need to be disciplined and committed to a good workout routine that will make sure you get in shape at home with the desired results.