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Health How fast can you get fit? Much, much faster than you think

03:50  14 january  2018
03:50  14 january  2018 Source:   9coach.com.au

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Want to know how to get fit fast ? Do not overlook this series of nutrition, lifestyle, and exercise tips for a healthy weight. Doing focused, quick, HIIT-style workouts can help you get in shape much faster than slow or moderate ones will.

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Research has shown that high-intensity interval training is a time-efficient way to train for fitness.© ShutterStock Research has shown that high-intensity interval training is a time-efficient way to train for fitness. If you're new to exercise or just kicked off a hardcore new program, you're probably dying to know how fast your fitness will improve.

The short answer is, "almost immediately".

If it's been a long time between sweats, then fitness expert Greg Stark, author of Sweat Equity, says that your body will start adapting after your first session.

"Doing something is better than doing nothing at all and even if you just start doing one session a week, you'll get benefits from that," he tells Coach.

"And the more you do, the faster the changes and adaptations."

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Change #1: Your headspace

The first thing you'll notice is a boost in your mood.

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"Even after just one session, you'll walk away feeling so much better – it's more mental changes first," Stark says.

"In the first couple of weeks, you'll notice more psychological changes and a couple of weeks after that, you'll notice more of the physiological adaptations."

But be careful you don't go too hard to fast or you could easily lose motivation.

"If you go from being a couch potato to trying to think you're an elite athlete, you're gonna get injured," Stark says.

"Adapting and training as your body is adapting is the key to building up again."

Change #2: Your strength and fitness

If one used to be super fit, then muscle memory may help get them back in shape quicker.© ShutterStock If one used to be super fit, then muscle memory may help get them back in shape quicker. A couple of weeks into your new program, you'll start to see an improvement in performance.

"Research has shown that high-intensity interval training is a time-efficient way to train for fitness," Stark explains.

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"But you need to be doing resistance training as well if you want to increase your muscle tone and definition."

People who are new to exercise will notice more marked changes than people who have been regularly sweating for a while.

"Someone who has trained a lot is going to have to push a lot more to get beyond where they are currently at," Stark points out.

And the good news is that if you used to be super fit, then muscle memory will help get you back in shape quicker.

"I'm finding that people who were active in their 20s and haven't done much since, come back in their 30s or 40s and find that a lot of strength lies dormant and it all firms back up," Stark says.

"This is particularly the case for strength because it's actually neurological – when we learn a new motor skill, our brain starts wiring and firing.

"It's like riding a bike – if it's been a while you might be a bit wobbly at first but after a few minutes you get a feel for it again. It's the same thing at the gym."

Stark says that even if you were once cardio fit before, you'll probably have to build back up from square one.

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"Cardio strength is more cellular – it's about the delivery of oxygen to your muscle tissue," he says.

"It will come back but probably not at the same rate as your strength will appear."

Change #3: Your appearance

A couple of months into your new program will be when changes become obvious to the outside eye.

"Six to eight weeks down the line you'll really start to notice the physical changes with more tone and definition," Stark says.

"Although you need to focus on nutrition as well because a lot of people want to eat the same old thing and expect different outcomes."

You don't have to make extreme changes to get results either.

"If you make just one or two changes, you will start to see changes," Stark says.

"Starting small helps people realise that you don't have to go to extremes to get benefits."

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The scientists speculated that the best way to cut down on calorie intake might be simply to get more sleep, so they asked people who ate over the course of 14 hours each day to cut their grazing times to no more than 11 hours a day and to sleep more of the time. After 16 weeks, subjects lost an average of 3.5 percent of their excess body weight—just by going to bed earlier.

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