How to Get Fit in a Month (with Pictures)

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

Getting fit with physical activity and a balanced diet profoundly affects one's health and psychophysical well-being in general. Even if you only have one month to spare, you can make significant progress in regaining your physical shape, regardless of where you start. As if that weren't enough, you can begin to acquire healthy habits and make them your own. Keeping fit is a constant process, so it's not enough to commit to just one month.

Steps

Part 1 of 4: Assessing Your Fitness and Setting Goals

Step 1. Consider your current health status

If you have a serious condition, such as a heart condition, talk to your doctor before starting a new exercise or diet program. If you are generally healthy, you can safely make changes to your habits, but slow down if you feel dizzy or have difficulty breathing.

Step 2. Analyze your current fitness

By tracking your fitness level, you can track your progress over the course of a month. You can also identify your greatest difficulties.

Step 3. Assess your cardiovascular health, which measures how well your heart and lungs carry oxygen to your muscles when you move

The cardiovascular system is one of the most important in the body, so strengthening it can prevent the risk of contracting serious diseases, such as heart disease.

• Walk or run for 12 minutes and measure the distance traveled. Here is an average for each age group:

  • 20-year-old men: 2, 2-2, 4 kilometers
  • 20-year-old women: 1.8-2.2 kilometers
  • 30-year-old men: 1.9-2.3 kilometers
  • 30-year-old women: 1.7-2 kilometers
  • People aged 40: 1.6-2 kilometers
  • People aged 50: 1.9-2 kilometers
  • People aged 60: 1.8-1.9 kilometers

  

  Step 4. Evaluate muscle strength and endurance

  Muscle strength measures the efficiency of muscles and connective tissues for moving and completing exercises. If it is optimal, energy increases, posture improves, the risk of injury decreases and you enjoy a better state of health as you age.

  • Execute the axis position. All fours, support yourself on your forearms, with your elbows directly under your shoulders. Extend your legs and keep your back straight. You will support the weight with your arms and toes. After the age of 40, this position is maintained on average for 90 seconds.
  • Count how many pushups you can do before you feel exhausted. Unless you are already used to doing this exercise regularly, try a variation, with your knees on the floor. In the prone position, place your palms at shoulder height. Lift up with your back straight, until your arms are extended. Lower yourself back down until you are about two inches above the ground. After the age of 40, on average 11-14 repetitions are performed.
  • While standing, lean your back against a wall, moving your feet about 60 centimeters away from the wall. Lower yourself by bending your knees, until they form a 90 ° angle. Maintain this position, which resembles a chair, for as long as possible. It will allow you to measure the strength of the lower body. After the age of 40, on average, this position is held for 19-26 seconds.

  Step 5. Assess your flexibility

  Good joint flexibility helps prevent injuries and increases blood flow to the muscles.

  Sit on the ground and lean forward to measure the flexibility of your legs, hips and back. How far do you have to bend your knees to reach your toes? On average, they bend slightly

  

  Step 6. Assess your body composition

  Excess fats, especially in the central part of the body, are related to diseases such as heart disease and diabetes. To have optimal values, variables such as sex and age must be considered: women should have a fat percentage of 18-30%, while men should have 10-25%. The percentage usually grows until the age of 60.

  • The body mass index helps to make a practical and rough estimate of the composition of the body. To find out, you can do the calculation illustrated below or use a suitable calculator. In general, a BMI between 18, 5 and 25 is considered healthy, but remember that these are rough estimates, to be taken with a grain of salt. A high BMI is generally associated with a high percentage of body fat, but the intermediate groups (in particular) do not fully consider the variations that characterize different body types.
  • BMI is calculated by dividing your weight in kilos by the square of your height in meters. BMI = Weight in kilos / (height in meters x height in meters).

  

  Step 7. Use the collected data to propose goals

  In a month, you can never go from walking half a kilometer to running a marathon. Instead, focus on achievable goals. For example, aim to do 3 2-kilometer walks a week for a full month. You can also aim to do resistance training twice a week for a full month. These are achievable goals.

  

  Step 8. Don't try to do it all at once

  Eating a strict diet, losing weight, exercising more, getting stronger, getting rid of bad habits - these are all good goals. Nonetheless, expecting to reach them all in one month will stress you out and be counterproductive. Choose an area to focus on: Once you have good habits, in the future you will have all the time in the world to take care of other aspects that will help you promote a healthy lifestyle.

  Part 2 of 4: Gaining Strength and Stamina

  Step 1. Train regularly

  Exercise can help you maintain a healthy weight and protect you from ailments such as heart disease, type 2 diabetes, and some types of cancer. It can also make you feel better and extend your life. Experts suggest doing at least 150 minutes of physical activity per week (of which 150 minutes, spend 20-30 minutes for a more vigorous workout). This means working out just over 20 minutes a day, which you can then further split into 2 10-minute sessions.

  • Start small. You don't have to run like a marathon runner every morning. Taking a 10-minute walk on your lunch break and adding jumping jacks, dancing, or stretching exercises in the evening is already a great place to start.
  • If you are already fit and you want it, train more. As long as you don't hurt yourself, more movement guarantees more benefits.
  • Try to integrate exercises into your daily life. For example, walk to school or work instead of taking the car or bus (if you can't walk the whole way, walk at least part of it this way).

  Step 2. Do aerobic exercises:

  they speed up the heartbeat and improve breathing. You can start with 5-10 minutes of any cardiovascular activity. For example, take a walk, adding 5-10 minutes of brisk walking. Gradually, he devotes more and more time to cardiovascular workouts. This way, by the end of the month, you will have dedicated at least half an hour of your weekly routine to intense aerobic exercise.

  • If you do intense cardiovascular activities, you should train hard enough that you can only say a few words before stopping to catch your breath, plus you should sweat.
  • Vary your workouts to keep them interesting. Running, dancing, swimming and other sports will allow you to get a good cardiovascular workout.

  Step 3. Include weight training exercises

  Workouts focused on building muscle mass are equally effective for strengthening bones and increasing endurance. Plus, they help you burn calories more efficiently and thus keep your weight under control. Don't try too hard - just use enough weight or resistance to feel fatigued muscles after 10-12 repetitions. Week after week, gradually shift to a heavier load, but always try not to lift more weight than you can handle for 10-12 reps.

  • There are exercises that use the body's own weight, including push-ups, pull-ups, crunches, squats, and lunges.
  • Dumbbells, barbells and resistance bands are all readily available commercially or can be used in the gym to intensify resistance training. You can also try commonly used items, such as canned products or bottles filled with water.

  Step 4. Stretch to become more flexible

  Stretch slowly: you should take a position that makes you feel a little discomfort. Hold it for at least 20-30 seconds, breathing normally. Make sure you include at least a few minutes of stretching or specific flexibility training. Start with one type of stretch and learn to master it within a week. Over the next 3 weeks, try adding more targeted exercises for 3 more muscle groups.

  You should only do targeted flexibility exercises after a little warm-up. For example, do them after taking a brisk walk, which will warm you up and speed up your breathing

  

  Step 5. Don't be afraid to start small

  If you feel overwhelmed or haven't played sports for a long time, don't expect to change overnight. Even the slightest movement is always better than nothing. Try to include regular exercises that fit your preparation, like a 15-minute walk on your lunch break, then start tweaking them in terms of time and intensity.

  

  Step 6. Try tai chi, especially if you have health problems or are past a certain age

  Based on an ancient Chinese martial art form, this discipline focuses on breathing, fluid movement and exercises that work the entire body. It improves overall fitness, but also posture and balance. Doing tai chi for a month can help you find the focus and structure you need to start getting fit.

  Part 3 of 4: Getting fit with nutrition

  

  Step 1. Put health first and aim for a healthy weight, don't try to lose weight drastically

  Shock diets weaken your immune system, can damage your heart, and cause you to gain weight in the future. Instead of setting hard-to-achieve weight loss goals, change your lifestyle to improve your overall diet.

  • We talk about healthy weight loss when we dispose of about 500 grams-1 kilo per week. In one month, you shouldn't lose more than 4 pounds.
  • Don't deprive yourself of too many calories. Calculate your calorie needs based on your age and weight.

  

  Step 2. Choose a diet that you can follow consistently

  If you plan to go on a diet this month, choose it well. Low-fat and low-carb diets give similar results for weight loss purposes, but low-carb ones have been shown to be more effective. In any case, what really matters is strictly following a diet, regardless of its peculiar characteristics. When choosing a diet, be realistic about your preferences, shopping and cooking habits.

  

  Step 3. Eat slowly

  From the moment you start chewing, the brain takes about 20 minutes to send the satiety signal. Eating slowly will help you burn fewer calories overall.

  

  Step 4. Avoid empty calories and junk food

  Generally, choose foods that are high in nutrients and fiber, such as vegetables, whole grains, fish, legumes, and nuts. Focus on making a certain food / drink category or meal of the day healthier this month.

  • For example, you could replace sugary drinks like soda with unsweetened water, tea, or coffee. In the afternoon, instead of drinking a can of Coke, replace it with a cup of green tea.
  • For a snack, opt for fruit over a packet of cookies or candy.
  • Make a commitment to cook one vegetable meal a week from scratch. Take the opportunity to try new recipes and better understand your tastes.

  

  Step 5. Don't rely too much on physical activity

  By itself, it will hardly help you lose weight, but it is true that it reduces hunger and allows you to burn off calories.

  

  Step 6. Pay attention to supplements

  Creatine supplements have been shown to promote the development of muscle mass among those who train vigorously with weights, but individual reactions are quite variable.

  Part 4 of 4: Improving Your Overall Health

  

  Step 1. Stop smoking

  If you smoke, quitting is the healthiest choice you can make this month. Smoking has negative consequences on almost every major organ in the body. Exposure to tobacco and secondhand smoke is one of the primary causes of death in Italy.

  • When you quit, the first month can be very difficult. The very first few days you will notice withdrawal symptoms such as trouble sleeping, fatigue, anxiety and irritability. The good news is that they start disappearing after the first 2 weeks.
  • The temptation to smoke lasts about 30 seconds before it wears off. Get ready to handle it. Breathing deeply, drinking cold water, eating a peppermint, or calling a friend are all effective ways to address the urge to smoke until it goes away.
  • Nicotine patches and gum can also help relieve temptation. If you need help, talk to your doctor to find out more.

  

  Step 2. Drink alcohol in moderation, ie without exceeding a certain number of drinks (if you are a woman, 1, while if you are a man 1-2)

  Moderate consumption is associated with several benefits. Going further can be harmful.

  • Stopping drinking for a month can have an immediate effect on the liver, plus it helps reduce calories overall.
  • If you have a craving for alcohol, find it difficult to stop drinking after starting, or experience withdrawal symptoms, you may have a more serious problem. If it worries you, talk to a doctor or psychologist.

  

  Step 3. Do yoga

  This discipline combines strength exercises, stretching, meditation and concentration on breathing. It has been shown to help regulate stress hormones. Yoga benefits psychophysical health in general.

  • Look for a yoga style that suits your needs. Some classes focus on relaxation and meditation, others on more intense physical training. Try for a month and try to figure out which one is right for you.
  • Visit several yoga centers. Many offer offers for new members and allow you to take a free trial lesson.
  • Search for yoga classes online. At first, it is useful to be guided by an instructor, but internet courses can make it easier to practice at home, without breaking the bank.

  

  Step 4. Get enough sleep

  Adults generally need 7-9 hours of sleep per night. If you have trouble getting up, you may not be getting enough or adequate sleep. In addition to making you feel better, sleeping well helps you maintain your weight and prevents the risk of contracting certain diseases, including diabetes.

  • Try to build healthy habits by going to bed and getting up around the same time every day.
  • An hour before bed, engage in quiet activities, such as reading or taking a hot bath. The bedroom needs to be cool, dark and quiet.
  • If you have serious trouble sleeping, never feel rested upon waking, or have trouble adjusting to new shifts that prevent you from getting a good rest, talk to your doctor.

  

  Step 5. Try to have a healthy sex life

  In addition to being a moderate form of exercise, sex can strengthen the immune system, lower blood pressure, and promote relaxation. Having sex (with genital stimulation and orgasm) 2 times a week has significant health benefits.

  Warnings

  • Pay attention to your body. If you have sharp pains, swelling, or injuries, change your training schedule.
  • Before starting a diet or exercise program, talk to your doctor to express your concerns and explain what medical conditions you suffer from.