How to Get Fit Fast and Transform Your Body

Updated on September 20, 2017
Abby Campbell profile image

Dr. Abby Campbell is a Naturopathic Doctor & President of 911 Body ResQ, an online store providing organic and non-GMO supplements.

Get in Shape With 7 Tips

Are you someone who really puts time and effort at the gym yet sees little results? What about diet? Are you frustrated to continually follow the advice of nutritionists and personal trainers to never see changes? So, what gives? Friend, it's all in the details. Even the experienced make common mistakes. With a little fine tuning, you can overcome and reach your goals and transform your body. Below you will find seven tips to get in shape, so gear up to get fit fast.

Jess (47) lost 60 pounds and won 3rd place in a figure competition.
Jess (47) lost 60 pounds and won 3rd place in a figure competition. | Source

Tip #1 - Focus on Weightlifting Routines

If you're not doing any type of weight lifting or resistance training, then you need to add it to your exercise routines. In order to change the shape of your body, you will need more than just cardiovascular exercise. By balancing weight lifting routines with cardio, you will not only shed unwanted body fat faster. Your muscles will become more defined, giving your body a beautiful and very toned figure or physique.

Tip #2 - Focus on the "Negative" in Your Weight Lifting Routines

Not with your mind, Silly! On your weight training! When you are working on your weight lifting routines, think about each motion. For many, weight lifting becomes mundane. They just go through the motions and try to complete their workouts as quickly as possible by finishing their sets and repetitions. If you are doing this, begin focusing on the "negative" contraction or the downward phase of the exercise. The muscle-lengthening motion of the lift is actually the most important in terms of muscle development. Try aiming for slow and controlled lifts taking one to two seconds on the "up" lift and then two to four seconds on the "down."

Example 1: Dumbbell Bicep Curl

  • Hold a dumbbell that you can lift 8 to 12 repetitions where the last repetition is difficult. Keep your elbow to your side and lift the dumbbell up towards your chest, taking one to two seconds. When returning the dumbbell to the original position, go slowly with controlled movement over two to four seconds. By going slower on the downward motion, your biceps will contract harder which will bring better definition in your arms.

Example 2: Barbell Squat

  • Hold a barbell on your shoulders that you handle 8 to 12 repetitions where the last repetition is difficult. Your hands should be on the barbell to hold it in place and in alignment with your elbows when parallel to the floor. Squat down (knees should not go past toes). The downward motion should take one to two seconds. When standing back up, go slower. Two to four seconds will make your muscles contract harder which will produce better results for body composition.

Tip #3 - Focus on "Failure" in Your Weight Lifting Routines

Focusing on the negative in weight lifting is not the only motion that will help transform your body fast. Challenging your muscles to failure is another way to reach your goals. When you're lifting weights for however many repetitions you are set to accomplish, focus on your intensity level. Make sure your last repetition is heavy enough to where you feel you can't push or pull anymore. This is called "failure." You want to train your type 2 muscle fibers, which are also called "fast-twitch" muscle fibers. These particular muscle fibers will define your muscles and help your body take shape.

Sample High Intensity Interval Training (HIIT) Routine

Choose your cardio equipment (i.e., elliptical, bike, stairmaster, arc trainer, treadmill, etc.). Perform the following routine for 20 minutes:

  1. 5 minutes - warmup at low to medium intensity
  2. 1 minute - high intensity
  3. 1 minute - low intensity
  4. Repeat Steps 2 and 3 for five rounds
  5. 3 minutes - cool down at low intensity

Tip #4 - Try High Intensity Cardio Workouts

Speed it up! Instead of doing your usual steady state cardio, intensify it with a challenging high intensity cardio workout, also known as "high intensity inverval training" or "HIIT." Some may also call it "metabolic resistance training" or "MRT." High intensity cardio workouts are shorter in time, burn more calories,and increases your excess post-exercise oxygen (EPOC). The EPOC is also known as the "after burn" which is when your body continues to burn calories from the workout for hours after exercise has been completed. That's right! Your metabolism is turned up to where you burn more calories than normal at rest. Unlike steady state cardio where calories are burned only during the exercise, high intensity cardio workouts continue burning calories for up to 24 to 48 hours after completion. Because its intensity is higher, you will workout for a shorter length of time. It's a win-win as you get a better workout and save time.

Tip #5 - Burn the Fat and Feed the Muscle

Nutrition is a very important when it comes to transforming your body. You want to burn the fat and feed the muscle. After your workout, your muscles are looking forward to some nutrients. Eating within 30 minutes after your workout will help your muscles get what they need to recover from the brutality you just placed upon them. Treat them right with a mixture of protein and complex carbohydrates. There are many protein and carbohydrate supplement mixtures on the market that make it convenient for you if you're working out at the gym.

Though you want to feed your muscles, you also want to starve the body fat. However, starvation diets are a no-no! It may make sense that the lesser calories you take in, the faster you lose fat. This is not the case! Your brain is smarter than you think! In fact, starvation diets only work against you. By not feeding your body proper nutrition, you will only tear it down. The thyroid slows down, metabolism decreases, and body fat comes to a halt when in starvation mode. Instead, you want to build your body up! Try to eat every two to four hours to keep your metabolism revving. If you have little time to eat, prepare your meals ahead of time and have nutritious snacks on hand such a protein shake, apple, and walnuts. Always keep your meals balanced with proteins, carbohydrates, and dietary fats.

Water is important for flushing body fat!
Water is important for flushing body fat! | Source

Tip #6 - Drink Water to Lose Weight

Dehydration slows down your metabolism, muscle building, and weight loss. With enough water, you are allowing your muscles to heal faster from your workouts as well as flush out toxins which include body fat. Try to drink at least six to 8 cups of water per day, and add an extra 1.5 liters on your workout days.

Rest is important for the body to heal and rebuild.
Rest is important for the body to heal and rebuild. | Source

Tip #7 - Get Some Rest

Even with the best workout intentions, over-training will lead to fatigue, irritability, and potential injury. Therefore, it is important to schedule rest days just as you schedule weight training and cardio days. Training causes microscopic tears within the muscles, and they need time to repair. Try not to training the same muscle group for 48 hours, and schedule rest days to give your muscles time to heal.


Because your body is a smart machine, it learns to adapt fairly quick to the stresses you place upon it. On top of the seven tips given, make sure you go for variety with all your workouts and diet. Change up your weight training routine every four to six weeks. Cardio is a different story as the body adapts extremely fast, so you may want to include a variety of cardio exercises each week. Nutrition can be found in a wide variety of different foods, so make sure you are getting in a rainbow of vegetables and fruits with your meats. If you find no changes in your body transformation after three weeks of incorporating these tips, then you may have a stubborn metabolism. You may want to include some natural thermogenic aids. Enjoy and good luck with your progress!

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

Questions & Answers

    © 2013 Dr Abby Campbell


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      • Abby Campbell profile imageAUTHOR

        Dr Abby Campbell 

        4 years ago from Charlotte, North Carolina

        Thank you, Kate. I appreciate your comment. :-)

      • profile image


        4 years ago

        I found this information very informative. I can see how effective the workout routine can be in transforming the abdominal cavity. This is the best information I have read regarding my personal abdominal issues.

      • Abby Campbell profile imageAUTHOR

        Dr Abby Campbell 

        5 years ago from Charlotte, North Carolina

        Thank you for stopping by, AmandaJon. I really appreciate your comment. :-)

      • AmandaJon profile image

        Amanda Jones 

        5 years ago

        Thank you Abby for your awesome and very useful hubs! I love reading your hubs, they help me to stay fit and healthy. Waiting to read more from you.

      • Abby Campbell profile imageAUTHOR

        Dr Abby Campbell 

        6 years ago from Charlotte, North Carolina

        Thank you, xmags! Yes, make it one of your priorities in life to workout as you will see so many wonderful benefits. ;)

      • Abby Campbell profile imageAUTHOR

        Dr Abby Campbell 

        6 years ago from Charlotte, North Carolina

        Great quote, JamiJay! Thank you for sharing that as I had not heard it before! Continue to fail in the gym. ;)

      • Abby Campbell profile imageAUTHOR

        Dr Abby Campbell 

        6 years ago from Charlotte, North Carolina

        Thank you, CareerMommy. Yes, water is so beneficial for so many reasons. Keep drinking! ;)

      • Abby Campbell profile imageAUTHOR

        Dr Abby Campbell 

        6 years ago from Charlotte, North Carolina

        Kathryn - Thank you for your comment as well as sharing. ;)

      • xmags profile image


        6 years ago from Philippines

        Wow. Awesome tips. Now all i need to do is find the time to work out! Thanks for sharing abby! Voted up and useful!

      • JamiJay profile image

        Jami Johnson 

        6 years ago from Somewhere amongst the trees in Vermont.

        Great tips Abby! These are the tips I live by when I workout (and in my daily life). One quote that has always stuck with me is "the gym is the only place where it is acceptable to fail" so true work hard until you reach failure to gain the full potential of weight lifting!

      • Careermommy profile image

        Tirralan Watkins 

        6 years ago from Los Angeles, CA

        Abby, I agree, these are very good tips. I love the before and after photo. And, I'm glad you mentioned water as an important factor in this. I think people forget how beneficial water is.

      • Kathryn Stratford profile image


        6 years ago from Windsor, Connecticut

        These are very good tips. Once in a while I get a little lazy when working out, but it is good to put more effort into it when I do it. Thanks for the tips, and I will keep them in mind. I am also going to share this.


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