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How to Get in Shape Fast — The Truth About Getting in Shape Quickly

If you’re wondering how to get in shape fast, I doubt that I have any revolutionary information for you (or anything you haven’t heard before).

how to get in shape fast

Unfortunately, there are no healthy shortcuts (and unhealthy shortcuts, like extreme dieting and dangerous drugs, don’t really work in the long run).

You have to do it the hard way — healthy, sustained diet choices and regular exercise.

Of course, this all assumes that your testosterone levels (and your other hormones) are all in sync. If not, you might have trouble losing weight.

Excessive exercise isn’t going to do it (and often makes things worse, even becoming an addiction in extreme cases). Excessive dieting rarely works in the long run.

It’s going to take consistent, long-term effort to get in shape — there’s not really a healthy answer for people trying to determine how to get in shape fast and cheat the system.

That being said, it can take a lot longer if you don’t know what you’re doing. That’s the best way to build long-term health. My guess, however, is that you have something driving you that’s not necessarily health, some reason you feel you must get into shape now.

Now, I will step back a bit and say there are plenty of healthy reasons why you might want to get in shape fast. Maybe you’ve been out of shape for a long time, so long that it’s affecting your health. Maybe it’s been affecting your health for a while.

Maybe a doctor finally told you to get in shape, fast, before you cause permanent damage to your body.

Or worse.

First, Make Sure You’re Trying to Figure out How to Get in Shape Fast for the Right Reasons

So, if you’re trying to figure out how to get in shape fast, I think you should take a step back and ask yourself a few questions:

  1. Why do I feel like I need to get into shape immediately?
  2. Have I talked to my medical care provider about my plans to get into shape fast?
  3. Would it be ok if it took longer than I want to get into shape?
  4. Do I have unhealthy reasons for wanting to get into shape fast?
  5. Am I doing this for myself? Or am I doing it for another person?
  6. Do I have a healthy and sensible plan for getting into shape?

I don’t have the answers to these questions — only you do (well, maybe I can help with the last one).

My point is that you need to take care before entering into a regular plan of diet and exercise — you only have one body.

How to Get in Shape Fast — Ease Into Any Program of Exercise

One of the biggest dangers of trying to get in shape fast is injury. Especially if you haven’t exercised in a while (or ever).

It’s easy to injure yourself in the gym if you don’t know what you’re doing, or if you try to do the same things you were doing 5 years ago. In both cases, your body just isn’t used to the strain — you’re going to be sore in the beginning. It may take several weeks before you start to recover quickly.

Trying to exercise a whole bunch to lose a bunch of weight just isn’t going to work — your body can’t change that rapidly (at least, not naturally).

Start a program of exercise, give yourself permission to take your time, and don’t give up.

Try something simple, like the 5×5 stronglifts program — the simpler your program, the more likely you are to stick to it. Here are a few more exercise resources that can put you on the right track:

Many people fail to lose weight because they give up before the miracle occurs.

The first few weeks are going to be the toughest. Keep at it, and don’t overreach — remember, if you’ve been doing zero exercise for years, even exercising twice a week is lightyears beyond where you were.

How to Get in Shape Fast — Extreme Diets Rarely Work

Everything I discussed above concerning exercise is going to be true of changing your diet. People who are wondering how to get in shape fast often focus on diet.

While it’s true that diet is the main factor in how much fat you have on your body, throwing your body into starvation mode (by eating far too few calories) is only going to make things worse.

First, you’ll probably lose muscle mass as well as fat. No matter your sex, that’s bad — muscle mass is crucial to long-term health. Second, you’re going to be miserable (which means you probably won’t stick to it).

And third (and this is what matters for your specific goal), as soon as you let up on the diet, you’re probably going to go right back to how you used to eat.

Which means you’ll gain all the weight back.

Instead, try to make small changes over time. Maybe cut out that snack you have between breakfast and lunch, and do that for a few weeks. Then, maybe get rid of the unhealthy snacks in your pantry (or just don’t buy more when they run out).

Instead of buying the burger and fries you normally eat on Thursdays, cut out the fries.

Let these small changes add up over the days and weeks ahead.

A small reduction (200-300 calories) can make a significant impact on your body over time.

This is how to get in shape fast (or, at least, this is about as close as you’re going to get).

Small reductions and changes in your diet, combined with small additions and changes to your exercise routine, can add up to a healthier, happier you.

And if you’re consistent, it can happen faster than you thought possible.

However, if you have low testosterone or other hormone issues, you might not be able to drop the weight.

Click here to learn more about low testosterone and weight retention.



(Augie) Juan Augustine Galindo Jr. MPAS, PA-C

(Augie) Juan Augustine Galindo Jr. MPAS, PA-C started his career in healthcare as a fireman/paramedic in West Texas where he served on the Midland Fire Department from 1998-2004.   He became interested in testosterone treatment after seeing how hormone replacement doctors helped those suffering from low testosterone.   After graduating from the Texas Tech Health Sciences Center Physician Assistant Program, he moved to DFW where he currently lives with his wife and three children.

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