Notes

So You Want to Get Fit?

You’ve made up your mind. You’ve had enough of looking in the mirror and not liking what you see. You’re sick of feeling sluggish and lazy. Maybe your motivation is sky high…maybe it isn’t. But no matter what, one thing is clear. You want to get fit, build the body of your dreams, improve your health, and live the life you know you deserve. Only one problem, you have no idea how to get fit.

Sure, you read your health magazines and maybe pick up advice here and there from the talking heads on TV, but nothing sticks. Nothing has worked so far, nothing keeps you motivated, and you’re still more or less where you started. Do you see all of these beautifully fit, toned, and active people and wonder how it seems to come so naturally for some people. I get it. I completely, 100%, without a doubt, get it. You want to know how to get fit. You want to know the most effective, efficient, and most importantly, lasting way to improve yourself.

Helping people improve their mind, body, and health has been something I’ve been perfecting for years. Teaching people how to get fit and improve themselves, when done right, is something of an art form. Sure, you can find a million and one blogs with workout tips, advice, etc. Getting fit is about so much more than doing a bunch of workouts and watching what you eat. It’s about developing a mindset and adopting a lifestyle that not only changes the current path that your on, but is so easily integrated into your daily life, that sticking to it doesn’t become a chore that quickly burns you out and steals your motivation. With this 60 day plan, I’m going to show you how to get fit, how to stay fit, and how to embrace and love your new healthy, happy, and FIT lifestyle.

This 60 Day how to get fit plan takes the slow and steady approach to helping you transform yourself. Unlike other advice out there…we’re not telling you to start counting calories, keeping a diet log, exercise log, eliminate all sugar, and run 8 miles a day, starting on Day 1. Below, you’ll see I constructed a timeline to help you reach the promised land. Use this as a guideline. Read through this entire thing, and incorporate elements of this 60 Day How to Get Fit at your own pace. The schedule listed below is what most people follow and produces the greatest, and most lasting results. One other key point, this plan assumes you are already working at least slightly. The workouts included in this plan are based on this assumption. If you are a complete beginner to exercise, then you’d be best suited starting with our progressive fitness plan for beginners. Otherwise, get ready to commence your 60 day transformation as outlined below…

How To Get Fit: The 60 Day Plan

Weeks 1-2

We’re starting off relatively easy the first two weeks(key word is relatively). We’re shooting for 3 workouts a week, which we’ve provided you below. These workouts are designed to provide you a very solid base and help turn up the speed on your metabolic pathways. Increasing metabolism, improving endurance, and building a base of lean muscle mass are building blocks for your fitness journey. This workouts utilize some key concepts which have helped many of our clients and blog readers improve themselves; HIIT cardio and total body workouts using compound resistance exercises. This type of training may be vastly different from what you’re used to, but learn to adapt to it because IT WORKS. Rest assured there is a method behind the madness and follow the plan. Over time we’re going to bump up the intensity and frequency, but for now focus on sticking to a three-day a week schedule with the workouts provided.

Workout 2 and 3 from the Metcon Challenge Workout
Day 1 from the HIIT Workout Plan
As far as your diet goes, I want you to begin cutting out, and replacing, bad carbs (simple) for good carbs (complex). I’m not asking you to give up everything you love, I’m simply asking you to make a few healthy substitutions. I want you to replace white bread with whole wheat (not what, but WHOLE wheat). Replace fruit juices/soda with water. Switch from white rice to brown, or better yet, opt for quinoa. You’ll probably need to make a quick trip to the grocery store to get this done. Don’t procrastinate, just do it and be done with it. Eliminating those insulin spiking carbs and excess sugars from your diet should immediately provide improved energy, less feelings of lethargy, and perhaps even a noticeable difference on the scale. These empty calories are a huge reason behind the obesity epidemic in America and have no place in a fit and healthy diet.

Weeks 3-4

They say it takes a full month of adopting a new habit and/or lifestyle to grow accustomed to it. Half way through that first month is a danger zone. This is the time people start dropping like flies. Trust me, keep up with what you’re doing, and going to the gym, making healthier food choices, and generally adapting to your new fit lifestyle will NOT seem like such a struggle. I realize that doesn’t do much for you right now, so focus on yourself. You wanted to know how to get fit, right? Well, this is how you do it. Small changes, repeated consistently, add up to a complete body and mind transformation. Stick with it, you’re almost to that one months mark and you’ll just start coasting. During weeks 3-4, we’re going to introduce another workout. Keep up with the MetCon Challenge and HIIT workout plan, while adding a fourth day to your routine.

In addition to the above workouts, you’ll want to add:

Day 3 from the HIIT workout plan
We’re now diversifying your cardiovascular work by adding a cycling element. This should increase your metabolism, help you shed more body fat, and build a lean, strong, lower body.

Continue making all of those healthy substitutions through weeks 3-4. Now, I want you to get familiar with cooking for yourself. Prepping your own meals is key to avoiding those mid day runs to the burger joint up the street. It also helps when you come home from work knowing you don’t have to cook…or order Chinese take out. This week, I want you to find one healthy recipe, your choice, and make enough for TWO lunches and TWO dinners. We want you to get accustomed to cooking for yourself and developing a better understanding of what’s going into your body. When most of our meals are away from the home, we often fill ourselves with highly processed junk which is loaded with tons of sodium, sugar, and saturated fats. The key to transforming your body is knowing exactly what you put into it. They say diet is 60% of the battle and I couldn’t agree more. Make your diet priority number 1.

Weeks 5-6

By now, you should be well into the swing of things. Your workouts should be coming along nicely and you should be feeling more confident and comfortable with what you’re doing. That’s great…because now, we’re changing it up a bit. Keeping variety and diversity in your workouts is the key to making real progress. Ah, and before I forget, please do yourself a favor and ignore your scale. Unless you’ve got tons of weight to lose, you’ll likely be putting on muscle while simultaneously burning fat…the result is a slower drop on the scale than you might expect. But understand a 130 lb body with 10% body fat is much more physically appealing than a similar 130lb body with 30% body fat. Your goal isn’t to drop pounds…it’s to drop body fat and improve your physique. Mark progress by taking measurements around your waist, neck, etc.

We’re bumping the intensity a bit this week, so check out your workouts for weeks 5-6: