If you are looking to build muscle and lose extra fat to get in shape then you can follow the 8 week program to get rapid results. However, if you wish to maintain your goal weight and stay in shape, you have to make this plan a part of your daily routine. This plan will help you stay in shape all year round but don’t worry, you can consume junk food and deserts, occasionally or during the holiday seasons!

The 8 week action plan which will enable you to build muscle, lose fat and get in shape is as follows:

Building muscle – It is essential to build muscle and strengthen your body in order to enhance stamina and naturally, look good. Thus, you should do barbell exercises as these target the major muscle groups. These include squats, bench press, shoulder press, dead lifts, bent over rows, barbell curls etc. You should start with low weights and increase them slowly once you are sure that you can handle it.

Quality Nutrition – Healthy meals that are calorie counted will not only help you burn fat, but also play an important role in increasing strength and building muscle. Your meals should therefore, consist of proteins such as meat, poultry, eggs and fish, etc., fats like olive oil, saturated fats, etc, green vegetables, fruits like apples, oranges strawberries, etc, wholegrain, etc. You should have at least 8-10 glasses of water on a daily basis as this will remove fat storing toxins. Raw and fresh vegetables should also be consumed, instead of processed food products. You have to stay away from fizzy drinks and junk food and instead of coffee, you should start drinking flavored herbal teas.

Lose your fat – It is necessary to lose extra fat in order to get in shape. Workouts build your muscles and simultaneously burn excess body fat. There are various ways by which one can lose fat such as cardiovascular exercise which should be done for 30 minutes every day. Apart from that, you should keep a check on the number of calories that you consume. Your food intake will depend on your current body weight which means that it is necessary that you weigh and measure yourself once a week.

Golden rule – It is imperative that you don’t starve yourself as this is a great way to gain weight, rather than lose it. You should plan your diet in such a way that you consume 5 small meals per day and if that is not possible, then protein shakes are the way to go.

Motivation – You should keep a check on the progress as far as the achievement of your goals is concerned. Once you are aware of the development, you will get inspired and put in more effort to achieve them.

These are a few tips which you can use to attain your objectives. Though the difference can be seen in few weeks, for best results you should carry out this physical regime for a longer duration.

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Category: Wellness, Fitness and Diet
Keywords: get in shape, lose weight, weight loss