14 Proven Ways to Get Back in Shape

As a three-sport athlete in high school and a college basketball player who decided to go into business for himself in the fitness industry, I’ve never been one who had to “get back in shape.”

I was always the skinny hard gainer in high school graduating at a staggering 5’ 11” and 135lbs. but because of that, I had to deal with the insecurities around my muscle mass, my ability to protect myself in any dangerous situations if need be. My ability to perform on the court, or field, was often linked to my IQ and hustle, not my physical attributes.

When I made the decision to play in college, I also had to commit to improving those physical characteristics which took time, effort, consistency, and dedication just like it would for somebody trying to get back in shape.

Now, when we say “get in shape,” we really mean we want to add muscle size and density and decrease body fat systemically. Ideally, most people want to look like an athlete, not a superhero or not a couch potato.

What we put in our body is what we become. What we stress our bodies with, is what it becomes adapted to and for. Stress the heart, the heart gets stronger. Compress the bones, they become more dense. Challenge the amount of muscle fibers needed, they recruit, and build more that can do the job.

Here’s the caveat, you need to walk the fine line between challenging the body (without causing injury) and allowing it adequate time to recover and repair. Read on.

1. Establish Your Baseline

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To begin your fitness journey, it's crucial to establish your baseline. This involves more than just your weight and BMI; it requires a deep dive into your actual body data. Get a thorough understanding of your health by getting bloodwork done with your doctor, assessing your body composition through machines like InBody, and knowing your Muscle Mass, Body Fat Mass, Body Fat Percentage, Muscle Mass to Fat Mass Ratio, and BMR, which will be discussed later in the context of nutrition.

Related: I Lost 30 Pounds by Changing My Mindset Using These Simple Strategies

2. Assess Daily Habits

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The foundation of your wellness pyramid is based on seven key elements: sleep, diet, exercise, sunlight, grounding, and supplements/support. Think of these as classes in school, where the goal is to achieve a 4.0 GPA, or in this case, a 4.0 body. Strive for excellence in each area, evaluating aspects such as your sleep routine's consistency, your intake of protein, fiber, and water, your resistance and cardiovascular exercise routines, and stress/recovery modalities like breathwork, sauna, or cold plunge exposure.

3. Commit to Constantly Learn More

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Perpetually explore how sleep, food, supplements, and different exercise routines can contribute to overall fitness and well-being.What you don't know, you can't fix. You wouldn't take your car to a service provider that doesn't have an immense understanding of what is going on underneath the hood and how it all connects. Be as curious as possible about your body and use your phone as a tool to help “research,” but take everything you learn with a grain of salt, science is the art of not knowing and always challenging current beliefs.

4. Let Food Be Thy Medicine

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Eat a lot of nutrient-dense foods, and if it wasn't a “food” 150 years ago, you probably shouldn’t eat too much of it! Understand that fats, sugars from natural sources like fruits, and cholesterol aren't inherently harmful. Aim for a balanced diet with approximate daily intakes of 0.75-1 gram of protein per pound of body weight, 30g of fiber, 5-6 servings of vegetables, 2 servings of fruits, and moderate amounts of grains, starches, and dairy.

5. Dietary Discipline

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It’s a lot easier to not eat 300 calories than it is to burn 300 calories. Now with that being said, focus on what you can add in, not what you need to take away! Add time parameters to your food intake (no eating 2 hours before bed time) instead of cutting out late night snacks. Add in more protein, fiber, vegetables and healthy fats instead of focusing on taking out unhealthy processed snacks.Establish your BMR (basal metabolic rate - minimum amount of calories needed by your body to complete basic bodily functions and cell replication everyday) and adjust up or down from their according to your body composition goals.

Related: Best Exercises For Ozempic, Wegovy and Other GLP-1 Medicine

5. Resistance Training

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Incorporate weight lifting and resistance exercises into your routine to build muscle and density, which in turn increases your daily calorie burn. Building muscle is key to burning fat. Make sure to engage in a comprehensive resistance training regimen at least three times per week.

6. Drink More Water

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Hydration is key, as our bodies are made up of roughly 60% water. Aim to drink ⅔ of your body weight in ounces per day. For example, a 150 lb. individual should drink a minimum of 100 oz. per day. Avoid tap water; opt for natural spring water or filtered water. Enhance your water with quality salt and/or electrolytes and add fresh ingredients like lemon, lime, or cucumber for flavor.

7. Prioritize Sleep

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Sleep is ⅓ of our life for a reason, it is the most important aspect of our body’s ability to rest, recover and reset! Go to bed at the same time every night. Establish a night time routine that encourages your body to wind down. And wake up early and see the sunrise—this can actually trigger your body's circadian rhythm to be more energized upon sunrise and more tired upon sundown.

Related: 7 Best and Most Delicious Fast Food Meals Under 400 Calories for Weight Loss

8. Cardiovascular Exercise

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Incorporate both high and low-intensity cardiovascular exercises to improve heart health. Understand the importance of being fit for running, rather than running to get fit. Activities like swimming, bicycling, rowing, rollerblading, walking, or jogging are great for steady-state cardio. For calorie burn, engage in High-Intensity Interval Training (HIIT), which includes exercises like circuit resistance training, sprinting, or sports with short bursts of effort.

9. Extra Calorie Burn

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Remember that most calorie burn occurs through day-to-day activities and not just through structured exercise. Small habits can significantly contribute to your metabolic rate. Park farther away in parking lots, take phone calls while walking, opt for stairs instead of elevators, and incorporate mobility exercises during evening television time. These simple activities can add up to a significant calorie burn over time.

10. Get Back In Touch With Nature

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Spend time outside, spend time being cold, spend time being warm and get away from technology sometimes! Practice grounding by touching your bare feet to the earth—it has a magnetic field that helps balance out our own body’s. Sun exposure is crucial for vitamin D production, which plays a significant role in hormone regulation, immune system function, and energy levels. Utilize saunas for immune support and lymphatic drainage—if done just 60-90 minutes per week for 15-20 minutes at a time—and consider cold showers or baths to reduce stress, anxiety, and inflammation while boosting your mood and energy. This trick can help decrease stress, anxiety and inflammation while boosting your energy and mood if done just 10-15 minutes per week for 2-3 minutes at a time.

11. Accountability

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If all of the above seemed extremely overwhelming, don't worry! There are tons of professionals, like myself, who specialize in these areas of expertise and you can find guidance with them. Create accountability by involving a friend, partner, or a team of health professionals in your fitness journey. Keeping a journal can also improve adherence and results. When faced with challenges, lean on your accountability team for support and motivation.

12. Regular Evaluation

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Regularly check in with your doctor, nutritionist, personal trainer, or use a body composition scale to monitor your progress. Aim to improve your bloodwork levels and discuss them with your doctor. Change your workout routine every 6 weeks to avoid plateaus and try different foods regularly to keep your diet interesting and varied.

13. Build Confidence and Mental Fortitude

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My business partners have always said, “Whether you do it or not, the time will pass.” Two years from now, you will either be two years closer to health problems or 2 years further from them! Challenges will present themselves, don’t lean on them as excuses. The more you follow through on what you say you're going to do, the better you will feel about yourself and those good habits will snowball one day into the next until it is a part of who you are.

Related: The 5-Minute Stretch Routine That Can Improve Your Posture

14. Final Word From the Expert

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In conclusion, achieving and maintaining fitness is a multifaceted journey that requires dedication and consistency. By incorporating a combination of regular exercise, balanced nutrition, and adequate rest, individuals can effectively re-establish their human desire for fitness. Furthermore, the incorporation of goal setting, tracking progress, and seeking support from a community or fitness professional can significantly enhance the likelihood of success. Embracing a holistic approach to health and wellness, which includes mental and emotional well-being, is pivotal in sustaining long-term success. Ultimately, by adopting these top 14 strategies, individuals can embrace health and wellness, transform their mindset and reclaim their vitality.

Struggling with stubborn fat despite your best efforts? You're not alone. Dr. Mike Diamonds, a medical professional and natural bodybuilder, understands this challenge firsthand. He's discovered that shedding fat isn't just about diet and exercise—it's about making scientifically-backed adjustments to your lifestyle. Dr. Mike's journey from an overweight kid to a fitness influencer with over a million YouTube subscribers proves that anyone can transform their body and life with the right knowledge.

We've also included insights from Nikolai Puchlov, Head Coach and Founder of Pro Kettlebell, whose expertise in functional fitness complements Dr. Mike's methods. Ready to take control of your body and boost your confidence? Read on to discover simple yet effective rules for killing body fat fast.

Master Intermittent Fasting for Effortless Calorie Control

Dr. Mike underlines the power of intermittent fasting as a cornerstone of fat loss. In his post, he explains, "Your stomach is like a balloon. Intermittent fasting naturally limits how much that balloon can inflate." Start with a 12-hour fasting window, gradually increasing to 16:8 (16 hours fasting, 8 hours eating) as you progress. For faster results, experienced fasters can push to 18:6 or even 24-hour fasts. Dr. Mike advises, "As you implement fasting, your body sends hunger signals called ghrelin. But as time passes, you don't respond to the ghrelin signal, and you actually start not feeling hungry anymore." He adds, "The amazing benefits of intermittent fasting is, number one, your gut is so much healthier because you're not consistently putting food down. So it decreases your gut inflammation."

Puchlov adds: "Intermittent fasting can be a powerful tool for fat loss, but it's crucial to approach it gradually. Start with a 12-hour fast and slowly increase the fasting window as your body adapts. This method helps regulate insulin levels, which is key for fat burning."

Prioritize Protein for Satiety and Muscle Preservation

Aim for 50 grams of protein with each meal. Dr. Mike shares a simple mnemonic: "Two scoops of whey protein, six ounces of cooked chicken breast, eight ounces of steak, or ten ounces of fish will give you 50 grams of protein." This high-protein approach keeps you feeling full, boosts metabolism and preserves muscle mass during fat loss. Dr. Mike explains, "Out of all the macros you'll eat, protein has the highest satiety effect. It will make you feel the fullest for longer. That's why you've never heard someone say, 'Hey, I got fat off eating chicken breasts and steak.'" For faster results, Dr. Mike suggests replacing most carbs with non-starchy vegetables, keeping insulin levels low for enhanced fat burning.

Puchlov emphasizes: "Adequate protein intake is not just about muscle preservation. It also plays a crucial role in hormone regulation and metabolic function. For optimal results, I recommend spreading your protein intake evenly throughout your eating window."

Walk Your Way to Fat Loss

Simple yet effective, walking is a powerful fat-burning tool. Dr. Mike reveals, "For the average male and female, you burn roughly between 400 to 500 calories daily if you walk 10,000 steps." This translates to about a pound of fat loss per week. For quicker results, aim for 15,000 to 20,000 steps daily.

Dr. Mike says, "Walking will tap into your time in your day. But if you can be smart, like walking during your workout or cleaning your apartment, you'll be blown away by how much fat tissue comes off." He emphasizes, "Fat loss is the nice byproduct, but when you walk, it's better for blood flow to your brain. You have more ideas, better mental clarity."

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Incorporate High-Intensity Interval Training (HIIT)

Puchlov suggests: "While walking is excellent for fat loss, incorporating HIIT can accelerate results. Kettlebell swings, for instance, are a fantastic full-body exercise that can burn fat and build muscle simultaneously. Just 15-20 minutes of high-intensity kettlebell work can be as effective as an hour of steady-state cardio."

Challenge Yourself with Resistance Training

Maintain and build muscle through consistent, challenging resistance training. Dr. Mike advises, "You need to train in a manner that is uncomfortable. When I train, I'm going there to unlock a new version of myself." He elaborates, "I make sure that the weight scares me a little bit, but I know I can handle it because I can maintain my form." Aim for 3-6 sessions per week, focusing on proper form while pushing your limits. This approach not only preserves muscle during fat loss but also increases your resting metabolism.

Dr. Mike points out, "Research has shown that one pound of muscle will burn about six calories at rest compared to the fat that only burns two calories." Puchlov says: "Resistance training is crucial for long-term fat loss success. It not only preserves muscle mass but also increases your resting metabolic rate. I recommend incorporating compound movements like squats, deadlifts, and overhead presses for maximum efficiency."

Prioritize Sleep for Hormonal Balance and Fat Loss

Quality sleep is crucial for fat loss. Dr. Mike states, "When you sleep less, there's less testosterone. When you sleep more, you have more testosterone—the main muscle-building hormone." He uses an analogy to drive this point home: "Your body's a Ferrari... if there's no oil in that car, the chances it makes it down the road is very slim." He recommends the "10, 3, 2, 1" rule: No caffeine 10 hours before bed, no food 3 hours before, no liquids 2 hours before, and no blue light 1 hour before bed.

Dr. Mike says, "On the days they slept the most, they always saw the greatest amount of fat loss." He concludes, "If you are in terrible shape, your life is in shambles and you're overweight, just forget everything else. Just focus on sleeping. I promise you, you will make better decisions and the weight will come off."

Focus on How You Feel, Not Just How You Look

Shift your focus from appearance to overall well-being. Start tracking your mood and energy levels alongside your physical progress. Puchlov notes: "Mental health is a crucial component of any successful fat loss journey. When you feel good, you're more likely to stick to your plan and make healthier choices overall."

Celebrate Non-Scale Victories

Don't fixate on the scale. Celebrate improvements in skin clarity, energy levels, and overall fitness. Puchlov suggests: "Keep a journal of your non-scale victories. This can be incredibly motivating when the numbers on the scale aren't moving as quickly as you'd like."

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Develop a Healthy Relationship with Food

Practice mindful eating. Slow down, savor each bite, and really taste your food. Puchlov advises: "Mindful eating can help reduce overall calorie intake naturally. It also helps you develop a healthier relationship with food, which is crucial for long-term success."

Find Enjoyable Forms of Exercise

Discover workouts that feel like play rather than a chore. Puchlov recommends: "Experiment with different forms of exercise until you find something you genuinely enjoy. Kettlebell training, for instance, can be both challenging and fun, providing a full-body workout that doesn't feel monotonous."

Exercise Outdoors When Possible

Take your workouts outside when you can. Puchlov notes: "Outdoor exercise not only provides variety but also has additional mental health benefits. The change of scenery and fresh air can make your workouts more enjoyable and effective."

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Consider Morning Workouts

Try exercising in the morning. Puchlov explains: "Morning workouts can kickstart your metabolism for the day. They also ensure that you get your exercise in before other commitments can interfere."

Schedule Your Workouts

Treat your workouts like important appointments. Puchlov advises: "Scheduling your workouts in advance increases accountability. It's harder to skip a workout when it's a set part of your daily routine."

Continuously Make Small Changes

Avoid plateaus by regularly adjusting your routine. Puchlov suggests: "Small, consistent changes keep your body adapting and prevent boredom. This could be as simple as changing the order of your exercises or trying a new workout style every few weeks."

RELATED: 40+ Mom Loses 70 Pounds in a Year With These 4 Simple Steps

Track Your Progress

Keep a record of your journey. Puchlov recommends: "Track not just your weight, but also your measurements, strength gains, and how you feel. This comprehensive approach gives you a clearer picture of your progress and can be incredibly motivating." As Dr. Mike says, "Your chances of success are only determined by you taking action and implementing everything I mentioned." Start today, and watch your body and life transform! And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.