How to Get in Shape free essay sample

The first step to getting in shape is to find a diet that suits the subjects body type, the second step to getting in shape is to set up a lifting program suitable for the subject’s time and strength, and finally the subject will need to set up a cardio routine that is not too intense for someone to endure. Dieting can be the hardest thing for someone to do. What we put into our bodies is the most essential part of getting in shape. Someone who is already overweight should not be eating high calorie foods. A good caloric intake for one day should be no more than 2,000 calories. The person or persons attempting to diet should first start out in the morning with a low calorie meal or a protein shake to jump start their day. Breakfast is one of the most important meals of the day. Dieting is not supposed to feel like starvation; in reality a person should feel full all day. We will write a custom essay sample on How to Get in Shape or any similar topic specifically for you Do Not WasteYour Time HIRE WRITER Only 13.90 / page The way to maintain the full feeling is eating about six times throughout the day. That does not mean six full course meals either. Breakfast should be eaten around 6:00 a. m. The next 4 meals should be eaten every three hours after breakfast. Those meals should be a very low calorie snack for example tuna and crackers or a salad. The last meal of the day should be a decent sized portion to hold a person over until the morning, keeping in mind that they should not eat after 7:00 p. m. The second step is finding a weight lifting program that fits your lifestyle and body type; this can be very tricky. A personal trainer is highly ecommended for the novice, but if the financial means are not there here are a few quick tips for achieving that perfect physique. First a person should figure out what weights to use and what reps he or she can do with that weight. We should be doing about 8 to 10 reps for sets on each exercise. Monday I always start by doing legs, it pumps testosterone throughout the body naturally and increases the intensity of the workout for the week. Tuesday I usually do chest and a little bit of arm s. Wednesday I do back and another few sets of arms. Thursdays I do some shoulder and trapezoids exercises. Friday is the final but most important day. I usually do a little bit of everything to keep that pumped up feeling throughout the weekend. Saturday and Sundays are rest days from lifting but not from dieting or cardio. Many people get burned out quickly on their workout routines. The key is to find enjoyment in getting in shape and not make it like a job. A person should not overdo it in the beginning because it will only discourage them in the long run. Last but not least a person needs to find a cardio routine that best fits their busy schedules. Before an individual begins a cardio routine they should find out their resting heart rate. This is important because they do not want to over work themselves. A person can find the optimal heart rate for a cardio routine by subtracting their age from 200. Running is one of the most popular cardio routines and in my opinion it is the best. Some people who are more reluctant to run can always ride bikes or do other miscellaneous cardio activities such as rowing and the stair master. Cardio should be done in the morning after breakfast for the best results. It is not necessary to do cardio every day, but it should be done at least 3 times a week for 20 minute sessions. In conclusion getting in shape is not a very complicated process but it does take a lot time and determination. If a person is serious about getting in shape, he or she needs to make it a lifestyle not just a quick fix. In the long run getting in shape needs to be on everyone’s agenda. If something is not done soon, our nation’s health is in serious trouble.