How do I get in shape quickly?

[MonkeyspiderB]

What is the best way to lose weight and build muscle as fast as reasonably possible?

I should add in before steroids, "super model diet", magic infomercial pills, and similar fake solutions.

 

[Marter]

Start doing some real exercise, as well as eating healthier. Increase your protein.

 

[Sleekgiant]

Cut out all unnecessary food intake(sweets and sugary drinks)
Just do simple exercises every day, once in the morning and once before bed.

That will be the easiest way.

 

[The Shade]

Tape Worms, my man. Tape Worms.

"Easy to swallow." Just like the poster says.

 

[dududf]

There is no "quick" about it.

Although doing exercises, cutting down on what you eat, and moderating what it is you eat will do it pretty damn fast.

For the exercise, I recommend swimming. It's sort of a activity that increases your strength as a whole as opposed to certain areas.

 

[BonsaiK]

For weight loss the best exercise is walking, try and get 20 minutes in every day, but the more the better. More strenuous exercises such as jogging, aerobics, etc will keep your heart healthy but they also trigger the body's "emergency" reponse, so your body then stores fat for the "emergency".

For muscle gain, weights work, but others could advise you better here. Remember that you can't "spot reduce" fat (fat comes off wherever the hell it wants too) but you can "spot increase" muscle.

Diet is important, don't "go on a diet", just make small permanent changes to how you currently eat. Try to stay away from junk food, anything with saturated fats and especially soft drink. Eat fresh stuff as much as you can. Learn to cook if you can't. (If you want to impress girls, being a good cook is 100 times more impressive than having muscle.) You can eat junk occasionally but not all the time, try to restrict crappy food to three times a week maximum. Fresh is better than frozen, avoid too much salt and sugar, etc etc... all that commonsense stuff they probably taught you in school at some point.

 

[Tallim]

What worked is a high protein diet, not just protein though i.e. Atkins. Protein takes longer to digest and you stay fuller for longer. Lots of chicken and nuts, eggs etc. Topped off with some fresh fruit.

Be careful of what they call empty calories, carbohydrates in drinks etc.

It is better to have 5 or 6 small meals than 3 big ones as it keeps your metabolism working better which helps burn fat faster.

Get some exercise, there are loads of good workouts that don't require expensive equipment just have a look around the net.

One thing about jogging and such is that the body prefers to burn muscle before fat. So it pays to do some weight training before you do aerobic exercise to tell the body that you need the muscle.

Also pick a day once a week where you can eat whatever you want. It's psychologically helpful and overall you will lose fat throughout the week, often faster too as having a carb binge prevents the body going into starvation mode which makes it really hard to lose fat.

 

[Explosm]

Dont eat anything in a packet (that means its been proccesed). And dont drink soft drink

 

[ottenni]

There is no such thing as fast. And there is are no easy options.

But seeing as you mentioned that you wish to loose weight and gain muscle then high intensity weight training with minimal rest is probably your best bet. That is weight with a high weight range with low reps and low rest. Lots of super sets and the like. The aim of this is to keep your heart rate really high. This burns through fat like you would not believe and is great for muscle gain.

Of course if you have never done weight training before starting off like this will get you nowhere and you should probably spend a month or two doing a very simple and basic routine to get the hang of the exercises and building up strength in areas that are currently weaker than the rest of your body (for example, if you are a student of office worker, chances are your lower back is extremely weak. This will need to be worked on before you can do any complex exercises).

Modifying your diet will help as well. But i'm not going to bore you with details. Just stay away from junk food.

Edit: GROUP! http://www.escapistmagazine.com/groups/view/The-Escapist-Fitness-Club
Go there, get advice, do it now!

 

[SinisterGehe]

you should start swimming and walk all the daily mileage that you can (to shop etc etc...) if you can.
And this is really powerful way... Stop eating sugar, just stop (not talking about atkins), Just stop eating any extra stuff that got carbs in them.
Also drink lot of tea, get the useless liquids off your body.

And stick with the diet...

 

[Low Key]

Losing weight and gaining muscle "as fast as possible" would probably still take you at least two months, and that's with intense and proper exercising and eating habits. I'm talking like 6 days a week an about an hour or two non-stop each session, and increasing caloric intake to about 4,000 without adding fat (no eating fast food or carbs; basically eating lots of greens).

If you think you can do that without falling off the horse, you can get ripped in about 60 days.

Do about an hour of cardio, followed by an hour of intense (but proper) weight lifting. As far as the weight lifting is concerned, if you are looking to get toned, do a lot of reps at low weight. If you want to add bulk, do less reps with a lot of weight. You'll want to do the cardio before you lift weights because cardio breaks down muscle as well as fat, and you'll have to rebuild it. Drink plenty of water; at least a gallon a day, preferably more. It'll help with muscle structure. Also, make sure you get 8 hours of sleep every night. You will see minimal gains if you don't.

Also, check out The Escapist Fitness Club [http://www.escapistmagazine.com/groups/view/The-Escapist-Fitness-Club] user group. There are all kinds of discussions about daily routines and eating plans which would help you immensely.

 

[InconceivableTruth]

What is the best way to lose weight and build muscle as fast as reasonably possible?

I should add in before steroids, "super model diet", magic infomercial pills, and similar fake solutions.

I recommend high intensity cardio. One thing fitness class does not distinguish between is anaerobic and aerobic cardio. Most sports such as boxing, football, and etc. use the anaerobic systems primarily since they're based on short bursts with periods of rests. Long jogs work the aerobic system and burn fat during the exercise whereas anaerobic cardio increases one's metabolism throughout the day. It is also more beneficial for maintaining muscle mass (e.g., compare the physique sprinters to long distance runners).

Some good anaerobic exercises I recommend (GOOGLE EACH FOR MORE INFO):

1. Tabata Protocol
20 seconds of FULL-OUT burst / 10 seconds of rest x 8
4 min.
SPRINT AS HARD AS YOU CAN FOR 20 SECONDS and rest for 10 seconds x 8 basically

I create cool workouts with this. For example.

Tabata Sprint (4 min.)
Rest 1 min.
Tabata Push-ups (4 min.)
Rest 1 min.
Tabata Jump Rope (4 min.)
End.

2. HIIT (High intensity interval training)
Sprint for 60 seconds / jog for 30 seconds
x 10

3. Intervals
This is a good way to hit both of the systems
400 meter intervals kick ass

400 meter sprint (requires VERY little pacing) x 1 min. rest
repeat 6 times
works both systems well

800 meter intervals are also brutal. 3 or 4 of this are better than running 5-6 miles at slow pace.

4. Circuit Training
This is good and requires imagination.

10 burpees
10 Medicine Ball Slams
10 pushups
10 squats
rest 45 sec.
x15

That's one simple example

I recommend Ross Enamait, Mel Siff, and other guys for fitness news. They use empirical sources to back up their claims.

If you want proof of the benefit of anaerobic cardio vs regular cardio, I may get some sources relatively quickly

 

[Ekonk]

Tape Worms, my man. Tape Worms.

"Easy to swallow." Just like the poster says.

It also says "No ill effects," and to be honest I don't buy that really either.

 

[demoman_chaos]

Eat right, do exercise and don't try any of the get healthy quick nonsense. It will take time, and you will have to change your lifestyle almost completely.
All the diet pills you will find all will have in the small print "diet and exercise required" somewhere on there when they talk about what they can do.

 

[Unesh52]

This may sound like a troll (and maybe it is), but the best advice I can think of is to be really gay for like 3 months.

Seriously, when my theatre company put on High School Musical... I dropped form 200 to 170 in that time. More precisely, I guess it would be the combination of running up and down the house stairs for warm-ups every day, dancing/singing all rehearsal, and switching to water for my voice, but... it's simpler to say just pretend to be a stereotype of a California coast but pirate with an aerobics fetish.

(I regret nothing about my performance!)

(...yes I do...)

 

[LeonLethality]

Eat right, and a regular exercise. That's how I do it anyway.

 

[Me55enger]

If you wanna lose weight real quickly...

Cut yer legs off.