Have you ever wanted to get in shape in just 90 days? It may seem like an impossible and daunting task, but with the right mixture of diet and exercise, it is possible! In this article, we’ll explore the various strategies that can be used to get to your fitness goals in only 90 days. We’ll also look at some of the potential pitfalls that you might encounter along the way. So if you’re ready to take on a challenge and get fit in just 90 days, read on!
Step 1: First Month
For the initial month, make sure you get to the gym or work out at home regularly. Pick any activity that you find enjoyable – running, cross-trainers, bikes or even just stair climbing. Put in as much time and effort as possible – even if it’s only for 5 minutes or a full 45 minutes session. Feel your heart pumping, muscles working, and the sweat pouring down. Stay hydrated, and after your workout, revel in the amazing feeling of accomplishment. You’ll soon notice the positive changes in your body and how your clothes fit better. Keep up the dedication!
Step 2: Second Month
Now it’s time to incorporate weightlifting into your routine. Set aside three days dedicated solely to lifting weights. The goal here is to learn and practice proper form for compound exercises. If you can handle it, use a barbell (weighing 45 pounds) for exercises like bench presses and squats. If you need alternatives, dumbbells or an EZ Bar will do the trick. Make sure you have a buddy to spot you during bench presses and squats for safety. Aim for 3 sets of each exercise with 6 reps per set. Increase the weight if it becomes too easy for 6 reps. Design your weekly plan to target different muscle groups, such as chest and shoulders, legs, and back and biceps. Remember to take a day for rest because even superheroes need a break!
Step 3: Third Month
In the next four weeks, repeat the weightlifting routine from month 2, but with a couple of tweaks. Add two more exercises to each lifting day to challenge yourself further. Additionally, swap out steady-state cardio for High-Intensity Interval Training (HIIT). HIIT involves alternating between intense bursts of exercise and short periods of rest. For example, sprint for 30 seconds, then rest for 2 minutes and repeat this pattern for a total of 20-30 minutes. If you’re just starting out, adjust the sprint and rest times accordingly. You can try HIIT on the bike or even running sprints if you have the space. HIIT is a game-changer when it comes to burning fat and preserving muscle. Not only will you burn calories during your workout, but you’ll also continue to burn them throughout the day. Get ready to feel amazing!
Step 4: Don’t Stop
Congratulations on completing the 90-day journey! By now, you’ve become a fitness authority on your own behalf. You’ve mastered various compound lifts, dumbbell exercises, and HIIT routines. But it doesn’t stop here. Maintain your progress and continue to challenge yourself. Don’t avoid weak areas or exercises you don’t like. Instead, step up your efforts and turn them into your strong areas. Remember, even Arnold Schwarzenegger had to work on his skinny quads by wearing short shorts. The key is to keep pushing yourself and never give up.
Step 5: Eat Healthy
Now that you’ve established a solid fitness routine, it’s time to complement your efforts with a healthy eating plan. Month 4 will focus on nourishing your body with nutritious foods that fuel your workouts and promote overall well-being.
Plan Your Meals
Take some time to create a weekly meal plan. Include a balance of lean proteins, whole grains, fruits, vegetables, and healthy fats. This will help you stay on track and steer clear of impulsive, unhealthy food choices.
Pay attention to your body’s hunger and fullness cues. Eat slowly, savour each bite, and stop when you feel satisfied, not overly stuffed. This will help prevent overeating and promote better digestion.
To control your food intake, try using smaller plates and bowls. Your brain will feel satisfied with less food. Aim to have vegetables take up half of your plate, while lean protein should take up one-quarter, and the remaining quarter should be filled with either whole grains or starchy vegetables.
Don’t forget to stay hydrated! Drink plenty of water throughout the day to support your workouts and overall health. Opt for water over sugary beverages or excessive amounts of caffeine.
Choose nutritious snacks like fruits and vegetables with hummus, Greek yogurt, nuts, or seeds. These options provide energy and important nutrients without derailing your progress.
Limit Processed Foods
Minimize your intake of processed and packaged foods that are often high in added sugars, unhealthy fats, and sodium. Focus on whole, unprocessed foods as much as possible.
It’s important to enjoy your favourite treats in moderation. Allow yourself the occasional indulgence, but remember to balance it with healthy choices for the majority of your meals and snacks.
Eating healthy is more than just a diet
It’s a lifestyle. By developing healthy habits and creating a nutritious routine, you can fuel your body for the long term and experience the many benefits that come with nourishing yourself. With dedication, commitment, and knowledge, you can create an eating plan that works for you and helps you achieve your fitness goals.
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As you continue your fitness journey beyond the 90-day mark, it’s essential to maintain your dedication and never settle for mediocrity. Keep pushing yourself, challenging your weak areas, and striving for improvement. Embrace the mindset of continuous growth and self-improvement. You are now equipped with the knowledge and muscle memory to experiment with different workouts and find what works best for you.
Remember, fitness is a lifelong journey, and it’s up to you to keep the flame of determination alive. Embrace the changes you have made, celebrate your achievements, and stay committed to a healthy and active lifestyle. By taking care of your physical and mental well-being, you are investing in a happier, healthier, and more fulfilling future.