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How to Get in Shape Fast: Simple Steps to Success

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

how to get in shape fast
Motivation and commitment are all you need to know how to get in shape fast. There’s no need for magic or expensive personal trainers.

The great thing about learning how to get in shape fast is that you actually only have to put effort into changing your habits; the rest will come naturally.

This probably sounds too good to be true; however, it really does only take little effort to implement the following changes and create habits. These habits will help you to lose weight fast and improve your general health.

You've already got the motivation since you’re reading this. Committing means setting your goals and working towards them, a little at a time. You’ll be surprised at how fast you can lose weight by focusing on small goals.

The Benefits Of Getting In Shape

Perhaps you've had a health scare or have seen a picture of yourself that shows just how big you've become. You’re not alone. Thousands of men experience the same wake-up call every day.

how to get in shape fastYou can jump straight in and try our free workout. It’s a great way to help you lose weight fast. Of course, if you've not exercised in a while, then you'll have to put in the maximum effort, even if you can’t complete it. You will get better with time.

One of the main aims when wanting to learn how to get in shape fast is vanity. Of course, you want to look good, who doesn't?

Looking good will boost your confidence, making this a powerful benefit of losing weight. But, it’s not the only benefit:

  • Reduced risk of heart disease and diabetes
  • Lower risk of cancer
  • Increased libido
  • Higher energy levels
  • Better sleep
  • Memory & cognitive skills will improve
  • Better mobility & reduced joint pain

You may be surprised by how losing weight can affect every area of your life.

Food First

how to get in shape fastIn order to lose weight, you need to consume fewer calories than your body needs. The first step is to check out our maintenance calculator and see what calories you actually need each day.

You’ll be aiming to eat 500 calories less than this in order to drop 1 or 2 pounds per week.

Fortunately, you don’t need to be counting every calorie in order to lose weight fast. In fact, you want to stay clear of traditional diets.

Instead of picking the latest fad diet, you should focus on changing your habits. Good habits ensure you develop healthy eating patterns that will stay with you for life. In short, it’ll help keep the weight off long term.

You need to focus on eating a balanced meal, ½ vegetables, ¼ protein, and ¼ carbohydrates. It’s also a good idea to consume foods naturally high in fiber as this will help you feel fuller for longer periods of time, keeping the urge to snack on sugary snacks away.

Check out this 1-day meal plan for inspiration.

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Get Your Beauty Sleep

When you sleep your body balances your hormones. This gives your body the time to heal and repair muscles while reducing the level of ghrelin and increasing your levels of leptin.

ghrelin leptin how to get in shape fast

  • Ghrelin – known as the hunger hormone; it tells you to eat. The more you have in the body, the hungrier you’ll feel.
  • Leptin – often called the appetite hormone. Higher levels of this make you feel fuller; avoiding the desire to eat.

If you don’t get enough sleep, your body can’t balance your hormones, leaving you more likely to snack through the day.

Start Training

Now you've got your food and sleep in order you’ll ready to add exercise and learn how to get in shape fast.

how to get in shape fastIn order to get in shape fast you’re going to need to lose more than 2 pounds a week. The best way to achieve this is to increase your calorific burn; through exercise.

However, in order to burn that fat, you also need to focus on increasing your lean muscle. It will help you to workout harder and burn more calories at rest. To build muscle, you also need to consume enough protein, (0.8g per Kg of your bodyweight).

Protein is an essential part of a process known as protein synthesis. This is a chemical reaction in your body which repairs, strengthens, and even helps grow your muscles.

That’s why you need to get your diet right first, then start training.

You probably don’t have hours free every day to complete the training you think is necessary to lose weight fast. That’s one of the easiest excuses for not exercising and losing the weight.

However, you don’t need that much time.

Ditch your favorite television program, and gain the 30 minutes you need to transform your life.

Make the most of the time you have available by opting for a HIIT style workout. These have been shown to be really effective at burning calories during and after you've finished your exercise.

How HIIT Works

Simply select your exercises from the list below and go all out for 30 seconds on the first one. Then rest for 30 seconds, before repeating the exercise. You’ll want to do 3 sets of 30 seconds for each exercise.

how to get in shape fast HIIT workoutThen select your next exercise and keep going. You’re aiming to exercise for between 10 and 20 minutes. The key is that when you’re exercising you’re giving it everything you have.

HIIT won’t burn that many more calories than a moderate intensity exercise, but it will do it much faster which makes it perfect when time is an issue.

However, as with any type of exercise, it’s essential to rest adequately between sessions. You should give yourself a 48-hour recovery window before working the same muscles again. This will help to prevent inflammation in your muscles which could restrict your ability to exercise.

This doesn't mean you can’t exercise on the other days. You simply need to work different muscle groups. Strength training is a great way to fill in the gaps with your HIIT training.

HIIT Exercises

Here is some HITT exercise to get you started:

Jumping Rope

jumping rope vs soda how to get in shape fastThis is a high-intensity exercise that will work your legs, core, and arms. Simply place your feet together and swing the rope, jumping as you do so.

It will take a few attempts to get your rhythm and leave you sweating after 30 seconds.

You can mix it up by alternating feet, moving while jumping, or even bringing your knees right up; allowing the rope to go round twice before you land.


pushup how to get in shape fastThe basic push-up will work your arms, shoulders, and core. It’s a fantastic exercise to get your heart rate pumping. You can also adopt a variety of different techniques, such as one-handed, clapping, or with your feet raised.

Check out this video to get your form right.


The sit-up is often discarded as it’s not possible to spot target fat. But, this doesn't mean that sit-ups need to be avoided. It may not get rid of belly fat, but it will help you to build a stronger core, which will help you do other exercises better and burn more fat.


burpee how to get in shape fastThis is one of the exercises that most people shudder at the thought of. However, if you do it as part of your HIIT, it is manageable and extremely effective.

Moving from a frog position into an explosive jump will help you to torch the calories.

Again, check out this video for the correct form.


You’ll need a pull-up bar to do this properly. The aim is simply to do as many as you can in your allotted time. Simply grasp the bar with palms facing away from you, cross your legs behind you, (bent at the knee), and lift your shoulders above the bar.

It sounds so easy, but it will work nearly every muscle in your body.

Here’s another video to get you started.

Shadow Boxing

It can seem a little ridiculous sparring with an invisible opponent, but the emphasis is on moving your feet while throwing punches. This means you constantly have to work to maintain balance, ensuring your heart rate is pumping and the calories are being burned.

Just remember to focus on moving your feet.


man sprinting how to get in shape fastRunning or even jogging is not everyone’s cup of tea. But, you can add sprinting into your regime. It will help to build your stamina as you sprint as fast as you can for 30 seconds. Take a breather before doing it again.

It will be over before you know it and will really help you to bun the fat.

Strength Training Exercises

These should be completed with dumbbells or kettlebells as your body will have to work harder to maintain your balance, building your core at the same time.


man doing barbell squats how to get in shape fastThe classic squat works the lower half of your body, adding in dumbbells will increase the effort your core and arms need to make, but it will remain a predominantly lower body workout.

Check out this video for correct form and the try to do 3 sets of 12 reps.


man doing lunge with dumbbells how to get in shape fast
The lunge is another great exercise for the lower half of your body. Strong legs will help you to be more active.

Just make sure you keep your front knee behind the toe of your foot!

Shoulder Press

This movement targets your upper arms and shoulders, great for burning fat and sculpting your body. It is possible to do this seated but not recommended since it will place more stress on your back.

Standing also means you need to engage your abs and core. Check out this video guide.

Dumbbell Bent Over Rows

Work nearly all your back muscles, your shoulders and upper arms with this exercise!  Again, proper form is essential to successfully completing this exercise and getting the maximum benefit.

You’ll be lifting the weights from the floor and up to your chest while your legs and core support your body in the bent over position.

Dumbbell Bench Press

how to get in shape fastYou’ll need a bench or other flat surface to lay on that will allow your feet to stay firmly on the floor. The dumbbells are lifted from the side of your chest straight into to air; and slowly back again.

You’ll feel the burn in your arms and shoulders. Here’s another video guide.


The deadlift needs a barbell instead of the dumbbells. However, it actually works every muscle in your body, but you must use the proper form to avoid a back injury.

Bench Dips

This is really effective at building your tricep muscles. Although not a compound exercise, you’ll notice the benefits virtually instantly.

Check out the best form here and remember that you can change the intensity by adjusting your foot position.

Quick Suggestion

Try doing all the HITT exercises for 3 sets of 30 seconds with 30-second breaks. It should take you less than 30 minutes.

On the rest from HIIT day try the strengthening exercises, such as:

  • Dumbbell squat
  • Bent over row
  • Deadlift
  • Bench press
  • Shoulder press

To burn fat you should be aiming for 2 or 3 sets of 12-15 reps. If you can’t do this on your first attempt, then do as many as you can, and increase a little every day.

How To Get In Shape Fast – Final Thoughts

When learning how to get in shape fast you need to remember that small changes can make a big difference.

It can seem a lot to change the foods you eat and start exercising. However, in reality, it doesn't have to be hard.

Simply focus on balanced meals with foods you enjoy, get enough sleep and commit to 30 minutes a day of exercise. You’ll be surprised at how quickly the weight falls off, and how easy this free workout will seem after just a few weeks.

Don’t forget, everyone here at the Fit Father Project wants you to succeed. You can join the FF30X or FF4L today and ask any question you like; the thousands of men who are already members are making the same journey as you; we’re all here to help you become the man you can be!

30 day fitness kickstart

Here’s How Busy Guys 40+ Are Finally Losing Weight…

30 day fitness kickstart
If you’re in your 40s, 50s, & 60s, you need to eat and exercise differently to lose weight & actually keep it off…

Your new friend & health coach,

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

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If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 22,000 guys in over 98 countries are using FF30X to lose weight. You get everything you need to succeed – including:
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LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to get in shape fast.


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Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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