Your 3-Week Plan to Kickstart a Fitness Routine | Livestrong.com

• Updated on: 2019-09-15
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Read more: These 7 Sneaky Fitness and Food Hacks Give Your Look a Last-Minute Boost
Start With a Solid Cardio Routine
You can't expect to go from sedentary to super fit in only three weeks, but you can certainly improve your fitness level. If you're not currently exercising, start by introducing a consistent weekly cardio and strength training program to enhance your fitness level.
Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio workouts each week, recommends the Centers for Disease Control and Prevention (CDC). Start with a moderate activity like brisk walking; or if you feel up to a more aggressive workout, try running, jogging, rowing or swimming to burn more calories.
Add Intervals to Your Cardio
If you're already doing regular cardio, kick it up a notch by adding intervals to your routine. High-intensity interval training (HIIT) gives you results faster than steady-state cardio, according to the Mayo Clinic , as it burns more calories in less time — great for a tight deadline!
After warming up, perform your cardio at a higher intensity for 30 to 60 seconds, followed by a one- to two-minute recovery interval. Alternate between work and recovery for the duration of your workout (20 to 30 minutes total).
Read more: A Quick HIIT Workout to Fire Up Your Metabolism
Don't Forget to Strength Train
Aim to strength-train twice a week, recommends the CDC. If you're new to strength training, consider performing compound exercises, as they burn more calories and improve coordination and movement, according to the American Council on Exercise (ACE). Exercises like deadlifts , squats, pull-ups and push-ups are a great place to start, ACE recommends.
Another tip for newbies: Perfect your form with the body-weight version of an exercise first before adding any weight. You'll be surprised at how much strength you'll gain and how your body composition can change without any fancy equipment.
Warning
Remember to check with your doctor before beginning any exercise program. If you're not sure where to begin with cardio or strength training, consult a fitness professional for help designing a plan.
Read more: 5 Types of Weight Training
Clean Up Your Diet
The first place to start if you're looking to lose weight or body fat or improve your overall health monitoring your food intake. Cut back (or cut out) highly processed foods, added sugars and refined carbohydrates and instead fill your plate with fresh fruits and vegetables, lean protein and healthy fats.
If weight loss is your goal, you should prioritize creating a sustainable caloric deficit (when you burn more calories than you consume). Keeping a food diary or using a food tracking app on your phone is the best way to get an idea of your daily intake.
Once you have an idea of how many calories you're consuming to maintain your current weight, you can safely trim between 500 and 1,000 calories from your daily intake, according to the Mayo Clinic . Stick to the lower end of that range if you're also going to be working out, as your body will need fuel for exercise.
Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused, and achieve your goals!
Minimize Bloating Before Your Event
Fine-turning your diet before your deadline can minimize bloating, which can make you look trimmer and more fit. While simply eliminating processed foods can help improve bloating issues, certain foods, known as FODMAPS, are hard to digest and can cause increased bloating, according to Harvard Health Publishing . These foods include legumes, onions, artichokes and asparagus, among others.
Artificial sugars or sweeteners are also known to cause excess bloat or gas, according to Harvard Health Publishing. Avoid carbonated beverages — not only are sugary soft drinks packed with calories, but the carbonation in these drinks can trigger bloating.