I often get this question from people about how to start exercising to get in shape.
I'm going to give you the most direct and simple three steps that will give you 90% of the results.
Step number one: Start consuming a lot more protein.
Yes, you probably need to improve your diet in general, but this advice is too broad. "Diet" means a lot of things to different people and often has a negative connotation of being overly restrictive.
Instead, I recommend addressing your protein consumption first, as it is a gateway to becoming more aware of what you eat. If you solve the protein problem, you'll start asking other questions, such as:
- What about other nutrients?
- Am I consuming too much or too little food in general?
Now, why is protein the most important part of the diet?
It's simple. Protein consumption is an independent factor in building muscle mass. Even if you don’t exercise, you will start building more muscle while sitting on the couch simply by consuming more protein.
You may then ask, why is muscle important for getting in shape? By definition, getting in shape means restructuring your body by adding muscle where it's needed and removing fat where it isn't.
What is the right amount of protein to consume?
The typical recommendation is to eat 1.6 grams of protein per kilogram of body weight (or around 0.7 grams per pound). So, if you weigh 80 kg (176 pounds), your daily protein intake should be about 128 grams.
Most people tend to under-consume protein by a significant amount, sometimes by as much as 50%. Therefore, it's important to track your macronutrients, at least initially, to understand how much protein is in your diet. You can use any calorie-counting app to help with this.
Meeting protein requirements can be especially challenging for people on a plant-based diet, as plant-based foods tend to have less protein, and it is less bioavailable. Additionally, protein in plant-based foods often comes with a significant amount of carbohydrates and fats. For example, if you consume a lot of legumes, nuts, and seeds, it’s easy to overeat and consume too many calories, leading to fat gain alongside muscle gain.
Step number two: Resistance training.
Why is resistance training important?
Because it triggers muscle growth and enhances your metabolism. As you train your muscles, you're not just improving their strength and size; you're also increasing the number of calories your body burns at rest. The more muscle mass you have, the more efficient your body becomes at burning fat.
This is why resistance training is a cornerstone of any effective fitness program, especially for beginners.
Where should you start?
You don’t need a gym membership or heavy weights to begin. Start with basic bodyweight exercises that work the major muscle groups:
- Squats
- Push-ups
- Pull-ups
Perform these exercises 2-3 times a week, focusing on proper form. Begin with just your body weight.
As you progress, you can start adding weights by incorporating dumbbells and barbells into your routine.
Step number three: Sleep more.
Sleep is often the most overlooked part of getting in shape, but it's just as important as diet and exercise. When you sleep, your body goes through critical recovery processes that repair muscles, regulate hormones, and solidify the benefits of your training.
Why is sleep so important for fitness?
When you don’t get enough sleep, your body struggles to repair itself, and your energy levels drop, making it harder to stay active and motivated. Lack of sleep also disrupts hunger hormones like ghrelin and leptin, which can lead to overeating and unhealthy food cravings. This often results in fat gain instead of fat loss.
How much sleep should you aim for?
Experts recommend 7-9 hours of sleep per night for most adults. But it’s not just about quantity—quality of sleep matters too. Try to establish a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your circadian rhythm and promotes deeper, more restorative sleep.
What's next?
Once you master these steps, you'll have a good idea of where to go from there.
If you still have fat to lose, you'll start focusing more on your diet.
If you're lacking muscle, you'll continue advancing with your training program.
If you feel tired and fatigued, you'll prioritize recovery.
There’s no universal answer, as each person has unique circumstances. Remember, the journey is the destination.
Play the infinite game instead of aiming for a quick, short-term fix. Focus on building sustainable habits that will serve you for a lifetime.
I hope this information is useful.
Thank you for reading.