{"id":4708,"date":"2022-06-15T05:28:00","date_gmt":"2022-06-15T05:28:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=4708"},"modified":"2022-06-16T02:48:50","modified_gmt":"2022-06-16T02:48:50","slug":"how-to-get-in-shape-quickly-and-safely-4-step-beginner-guide","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/how-to-get-in-shape-quickly-and-safely-4-step-beginner-guide\/","title":{"rendered":"How to Get in Shape Quickly and Safely: 4-Step Beginner Guide"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3569293\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/looking-in-mirror.jpg\" alt=\"This Stormtrooper is ready to get in shape!\" width=\"631\" height=\"295\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/looking-in-mirror.jpg 631w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/looking-in-mirror-300x140-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/looking-in-mirror-600x281-1.jpg 600w\" sizes=\"(max-width: 631px) 100vw, 631px\" \/><\/p>\n<p><strong>This step-by-step strategy guide will tell you everything you need to do to lose weight and get healthy starting today.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">I know you have lots of questions, and I promise I\u2019ll answer every single one of them (yes, even that one).<\/span><\/p>\n<p>These are the exact strategies we tailor to each <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coaching Clients<\/a>, and I&#8217;m excited to share them with you today.<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tWe create custom workout programs that get results! Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><strong>In this guide we&#8217;ll discuss:<\/strong><\/p>\n<ul>\n<li><a href=\"#get_in_shape_1\">Step #1: WHY you want to get in shape (Inspiration)<\/a><\/li>\n<li><a href=\"#get_in_shape_2\">Step #2: HOW to eat (Nutrition)<\/a><\/li>\n<li><a href=\"#get_in_shape_3\">Step #3: WHAT to do for exercise (Move!)<\/a><\/li>\n<li><a href=\"#get_in_shape_4\">Step #4: WHO belongs on your Squad (Support)<\/a><\/li>\n<li><a href=\"#how_fast_can_I_get_in_shape\">Real Talk: How quickly can I get in shape? (The Truth)<\/a><\/li>\n<\/ul>\n<p><strong>Four easy steps to obtain the Nerd Fitness<\/strong><strong>\u00a0&#8220;Triforce of Winning!&#8221;<\/strong><\/p>\n<p><em>&#8220;But Steve, &#8216;tri&#8217; means three&#8230;&#8221;<\/em><\/p>\n<p>&#8230;don&#8217;t worry about that, because Triforce!<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603605\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Triforce.gif\" alt=\"Nerd Fitness Triforce of Winning\" width=\"406\" height=\"172\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Either way, you got this. <\/span><\/p>\n<p><strong>You can read our overall philosophy below (which has helped <span style=\"text-decoration: underline;\">hundreds of thousands<\/span> of people), and help you get started today!<\/strong><\/p>\n<p><span id=\"more-11429\"><\/span><\/p>\n<h2><a name=\"get_in_shape_1\"><\/a>Step 1: WHY Do You Want to Get In Shape? (Inspiration)<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3848914\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-doctor-cape.jpg\" alt=\"A LEGO doctor in a cape, who knows how to treat DOMS.\" width=\"748\" height=\"534\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-doctor-cape.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-doctor-cape-300x214-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-doctor-cape-713x509-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-doctor-cape-768x549-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-doctor-cape-1536x1097-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-doctor-cape-610x436-1.jpg 610w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-doctor-cape-600x429-1.jpg 600w\" sizes=\"(max-width: 748px) 100vw, 748px\" \/><\/p>\n<p><strong>Let&#8217;s start here: <span style=\"text-decoration: underline;\">WHY<\/span> are you reading this guide?\u00a0<\/strong><\/p>\n<p><strong>Do you want to get in shape to:<\/strong><\/p>\n<ol>\n<li>Start dating again?<\/li>\n<li>Win a weight loss competition at work?<\/li>\n<li>Eventually play with your newborn son?<\/li>\n<li>Grow old with your significant other?<\/li>\n<li>Prove everybody wrong who said &#8220;you can&#8217;t do it?&#8221;<\/li>\n<li>Because you just want to look good naked?<\/li>\n<\/ol>\n<p>Have a freaking reason, friend!<\/p>\n<p>Write it down, hang it up in your bedroom, tattoo it on your face, write it down on a piece of paper and staple it to your forehead.<\/p>\n<p>Whatever.<\/p>\n<p>Just keep that reason for wanting a better life at the front of your mind at all times.<\/p>\n<p><strong>With our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Coaching Clients<\/a>, we call this &#8220;Your Big Why.&#8221;<\/strong><\/p>\n<p>This reason is going to help you keep going when it&#8217;s raining or you&#8217;re tired or you had a crappy day at work and you just want to binge-watch <em>the Office<\/em> and eat takeout.<\/p>\n<p><strong>In addition to having a good reason, many people get inspired by reading success stories of folks like them.<\/strong><\/p>\n<p>Luckily for you, we have lots of those stories on Nerd Fitness with many more to come. These are real people who love video games and books and work desk jobs (click on each to hear their full story):<\/p>\n<p><strong>#1) LESLIE THE <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-a-single-busy-mom-lost-100-pounds-with-nerd-fitness\/\" target=\"_blank\" rel=\"noopener noreferrer\">SINGLE MOM WHO GOT STRONG AS HELL<\/a>:<\/strong><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-a-single-busy-mom-lost-100-pounds-with-nerd-fitness\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3569701\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Leslie-Before-After-.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><b>#2) JIMMY THE AEROSPACE ENGINEER WHO <a href=\"https:\/\/www.nerdfitness.com\/blog\/no-gym-no-problem-jimmy-the-engineers-epic-transformation\/\" target=\"_blank\" rel=\"noopener\">TURNED HIMSELF INTO SPIDER-MAN<\/a>:<\/b><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/blog\/no-gym-no-problem-jimmy-the-engineers-epic-transformation\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3900759 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/jimmy-spider-man.jpg\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><strong>#3) STACI WHO <a href=\"https:\/\/www.nerdfitness.com\/blog\/female-powerlifters-meet-staci-ardison\/\" target=\"_blank\" rel=\"noopener noreferrer\">STARTED POWERLIFTING<\/a> AND FOUND CONFIDENCE:<\/strong><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/blog\/female-powerlifters-meet-staci-ardison\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3574947\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Staci-Before-After.jpg\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><strong>#4) JEFF THE DOCTOR WHO TRAVELS 2 WEEKS EVERY MONTH &#8211; <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-jeff-the-doctor-engineer-and-startup-junkie-finally-put-himself-first-a-success-story\/\" target=\"_blank\" rel=\"noopener noreferrer\">HE FINALLY GOT HEALTHY<\/a>:<\/strong><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-jeff-the-doctor-engineer-and-startup-junkie-finally-put-himself-first-a-success-story\/\"><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3463942\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Jeff-Before-After-2-713x481-1.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><strong>#5) CHRISTINA WHO GREW STRONG\u00a0 TO DO PULL-UPS AND <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-christina-lost-50-pounds-31-total-inches-and-did-her-first-pull-up\/\" target=\"_blank\" rel=\"noopener\">BEGAN TO HIKE THE WORLD<\/a>:<\/strong><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-christina-lost-50-pounds-31-total-inches-and-did-her-first-pull-up\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3234685\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Christina-Before-After-Front.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p style=\"text-align: left;\"><strong>Maybe success stories aren&#8217;t your thing. <\/strong><\/p>\n<p style=\"text-align: left;\"><strong>Completely understandable.<\/strong><\/p>\n<p style=\"text-align: left;\">Instead, perhaps you like to get your inspiration from slightly nerdier articles from your favorite stories:<\/p>\n<ul>\n<li style=\"text-align: left;\"><a title=\"indiana jones\" href=\"http:\/\/nerdfitness.com\/blog\/2011\/10\/27\/indiana-jones\/\" target=\"_blank\" rel=\"noopener noreferrer\">Indiana Jones<\/a><\/li>\n<li style=\"text-align: left;\"><a title=\"lord of the rings\" href=\"http:\/\/nerdfitness.com\/blog\/2010\/02\/22\/the-lord-of-the-rings-guide-to-getting-sh-done\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Lord of the Rings<\/a><\/li>\n<li style=\"text-align: left;\"><a title=\"link\" href=\"http:\/\/nerdfitness.com\/blog\/2010\/07\/29\/what-we-can-learn-from-the-greatest-video-game-of-all-time\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Legend of Zelda<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/katniss-shows-us-that-sometimes-sacrifice-is-necessary\/\" target=\"_blank\" rel=\"noopener noreferrer\">Hunger Games<\/a><\/li>\n<li style=\"text-align: left;\"><a title=\"assassins creed\" href=\"http:\/\/nerdfitness.com\/blog\/2011\/03\/24\/assassins-creed\/\" target=\"_blank\" rel=\"noopener noreferrer\">Assassin&#8217;s Creed<\/a><\/li>\n<li style=\"text-align: left;\"><a title=\"jedi\" href=\"http:\/\/nerdfitness.com\/blog\/2009\/12\/28\/become-a-jedi-how-the-force-can-help-you-get-in-shape\/\" target=\"_blank\" rel=\"noopener noreferrer\">Star Wars<\/a><\/li>\n<li style=\"text-align: left;\"><a title=\"the matrix\" href=\"http:\/\/nerdfitness.com\/blog\/2010\/01\/18\/hacking-into-the-matrix\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Matrix<\/a><\/li>\n<\/ul>\n<p style=\"text-align: left;\"><strong>Or maybe you&#8217;re a video fan!\u00a0<\/strong><\/p>\n<p style=\"text-align: left;\">Well then, videos like these might make you want to run through brick walls.<\/p>\n<p><strong>#1) Here&#8217;s a video that states &#8220;When you want to succeed as bad as you want to breathe, then you&#8217;ll be successful.&#8221;<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How Bad Do You Want It? (Success) HD\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/lsSC2vx7zFQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>#2) Some tips from the Terminator might get you motivated too:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"ARNOLD - &quot;WHO DO YOU WANT TO BE?&quot;\" width=\"950\" height=\"713\" src=\"https:\/\/www.youtube.com\/embed\/vH0nP4NzS9M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen title=\"ARNOLD - \"WHO DO YOU WANT TO BE?\"\"><\/iframe>\n<\/p>\n<p><strong>#3) You might shed some tears of inspiration with this one:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"I still have a soul (HBO Boxing)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/ZtMm0swu5i8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p style=\"text-align: left;\"><em>&#8230;like to read?<\/em><\/p>\n<p style=\"text-align: left;\"><a title=\"iron and the soul\" href=\"http:\/\/nerdfitness.com\/blog\/iron-and-soul\/\" target=\"_blank\" rel=\"noopener noreferrer\">This article will make you want to start strength training today<\/a>.<\/p>\n<p style=\"text-align: left;\"><em><strong>Why all the focus on inspiration and motivation? <\/strong><\/em><\/p>\n<p style=\"text-align: left;\"><strong>Because\u00a0<a title=\"it will never be\" href=\"http:\/\/nerdfitness.com\/blog\/2011\/11\/07\/it-will-never-be\/\" target=\"_blank\" rel=\"noopener noreferrer\">getting in shape will never be &#8220;easy&#8221;<\/a>.<\/strong><\/p>\n<p>The first week &#8211; while you&#8217;re excited &#8211; is fun.<\/p>\n<p><strong>It&#8217;s the rainy days and <a href=\"https:\/\/www.nerdfitness.com\/blog\/7-emergency-hacks-to-stay-healthy-in-the-winter\/\" target=\"_blank\" rel=\"noopener\">snow days<\/a> and busy days at work when you DON&#8217;T want to work out that will decide whether or not you actually get in shape.<\/strong><\/p>\n<p>But&#8230;<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3581186\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/you-can-do-it.gif\" alt=\"You can start building the habit of exercise\" width=\"500\" height=\"313\" \/><\/p>\n<p style=\"text-align: left;\">Unless you can find the discipline to push through those tough days, it becomes easier than ever to give up at the first sign of resistance.<\/p>\n<p>And the name of the game is &#8220;consistent adherence.&#8221;<\/p>\n<p><strong>In other words, <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">not skipping a workout<\/a> and consistently <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">eating healthy<\/a>.<\/strong><\/p>\n<h2><a name=\"get_in_shape_2\"><\/a>Step 2: How to Eat (Nutrition)<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3606798\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-1-713x561-1.png\" alt=\"\" width=\"631\" height=\"496\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-1-713x561-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-1-300x236-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-1-600x473-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-1.png 720w\" sizes=\"(max-width: 631px) 100vw, 631px\" \/><\/p>\n<p><strong><span style=\"text-decoration: underline;\">If you want to get in shape quickly, start making <em>slightly<\/em> better food choices<\/span>! <\/strong><\/p>\n<p>80% of your success when it comes to getting healthy will depend on your diet &#8211; unless you are running marathons on a daily basis, you cannot outrun your fork, and you can&#8217;t out-train a bad diet.<\/p>\n<p>If <a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">you&#8217;re not losing weight<\/a>, it&#8217;s because you&#8217;re eating too many calories!<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3377654\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Crap.gif\" alt=\"If you aren&#039;t losing weight it&#039;s because you&#039;re eating too much. Crap.\" width=\"407\" height=\"228\" \/><\/p>\n<p><strong>So, if you can work on making SLIGHTLY better food choices, and filling up your plate with <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">plenty of protein<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/vegetable-haters-how-to-start-eating-vegetables\/\" target=\"_blank\" rel=\"noopener noreferrer\">vegetables<\/a>, you&#8217;re less likely to overeat calories!<\/strong><\/p>\n<p>Whether you want to <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">count calories<\/a>, cut out certain foods, or attempt <a href=\"https:\/\/www.nerdfitness.com\/blog\/paleo-keto-slow-carb-vegan-how-to-determine-the-perfect-diet-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">a new diet<\/a> altogether, this is the most important step you can take.<\/p>\n<h3>Here are some resources to level up your nutrition:<\/h3>\n<ul>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/2011\/11\/10\/healthy-eating\/\">How to Eat Healthy (Start Here)<\/a><\/strong> &#8211; yes, it&#8217;s a long read. But it covers the basics and teaches you what to eat and not to eat.<\/li>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-lose-weight-without-dieting-5-rules-of-weight-loss\/\" target=\"_blank\" rel=\"noopener\">The 5 Rules of Weight Loss<\/a> &#8211;\u00a0<\/strong>This guide will help you lose weight without having to go on &#8220;yet another diet.&#8221;<\/li>\n<li><strong>&#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/paleo-keto-slow-carb-vegan-how-to-determine-the-perfect-diet-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Lose Weight: Pick the Right Diet<\/a>&#8220;<\/strong> &#8211; Speaking of diets, here&#8217;s an explanation of all the popular diets and how to pick the one that&#8217;s right for you.&#8221;<\/li>\n<li><strong>Short on money? &#8211; <\/strong>No problem, here&#8217;s <strong><a title=\"eat healthy without breaking the bank\" href=\"http:\/\/nerdfitness.com\/blog\/2011\/10\/11\/how-to-eat-healthy-without-breaking-the-bank\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Eat Healthy Without Breaking the Bank.\u00a0<\/a><\/strong><\/li>\n<\/ul>\n<p>Now, most people can&#8217;t stick with nutritional changes because they try to make TOO many changes at once, their stomach freaks out and they run back to their comfort foods.<\/p>\n<p>Sure, you can do things like the <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-keto-diet-or-ketogenic-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Keto Diet<\/a> or <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-paleo-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Paleo Diet<\/a>, but restrictive diets are really tough to stick with for the long term.<\/p>\n<p><em>And temporary changes create temporary results!\u00a0<\/em><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603508\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/clever.gif\" alt=\"Getting in shape requires you to go when you don&#039;t feel like going\" width=\"430\" height=\"249\" \/><\/p>\n<p><strong>My advice?<\/strong> Pick one food change every few weeks, and stick with it.<\/p>\n<h3><strong>Here are some examples of nutrition adjustments you can make to get in shape:<\/strong><\/h3>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-the-cico-diet-how-to-count-calories-for-weight-loss\/\" target=\"_blank\" rel=\"noopener\">Eating fewer calories per day.<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/is-diet-coke-bad-for-you-what-about-artificial-sweeteners\/\" target=\"_blank\" rel=\"noopener noreferrer\">Switching to diet soda.<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/vegetable-haters-how-to-start-eating-vegetables\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating more vegetables.<\/a><\/li>\n<li><a title=\"decent meal\" href=\"http:\/\/nerdfitness.com\/blog\/2011\/02\/21\/a-decent-meal\/\" target=\"_blank\" rel=\"noopener noreferrer\">Cooking your own meal<\/a> once a week.<\/li>\n<\/ul>\n<p>These small changes can lead to big successes in the long run.<\/p>\n<p>I know how changing your diet can be overwhelming sometimes, and sticking with changes in the long term is really tough.<\/p>\n<p><strong>It&#8217;s why we built a <span style=\"text-decoration: underline;\">10-level NF Diet<\/span> that tells you exactly how to transition your diet slowly so you can lose weight the right way and transform your physique permanently!<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta nf-diet  shortcode-form-14 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><\/p>\n<div class=\"title-first\">Download our free weight loss guide<\/div>\n<div class=\"title-second\">THE NERD FITNESS DIET: 10 Levels to Change Your Life<\/div>\n<p><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Follow our 10-level nutrition system at your own pace<\/li>\n<li>What you need to know about weight loss and healthy eating<\/li>\n<li>3 Simple rules we follow every day to stay on target<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"11429\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/nerdfitness.com\/blog\/feed\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"198.58.102.95\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-06-16 02:02:19\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get It Now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><a name=\"get_in_shape_3\"><\/a>Step 3: What to Do For Exercise (Move!)<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3569295\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-school-bus-713x305-1.jpg\" alt=\"Let&#039;s learn how to get in shape!\" width=\"713\" height=\"305\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-school-bus-713x305-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-school-bus-300x128-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-school-bus-768x328-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-school-bus-600x256-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-school-bus.jpg 1016w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Okay, so now you should be all fired up and inspired and thinking, <\/strong><\/p>\n<p><em><strong>&#8220;Hey Steve, this Nerd Fitness stuff is cool. I&#8217;m ready to get in shape.&#8221;<\/strong><\/em><\/p>\n<p>Perf. Let&#8217;s get started.<\/p>\n<p><strong>A) <span style=\"text-decoration: underline;\">Pick goals that are SMART<\/span> (specific, measurable,\u00a0achievable, relevant, and timely).\u00a0<\/strong><\/p>\n<p>Be incredibly specific with your goals so that you can actively plan what steps are needed to achieve those goals:<\/p>\n<p style=\"padding-left: 40px;\"><em>&#8220;I&#8217;m going to lose 25 pounds this year by <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">going to the gym<\/a> 3 times per week for the next 6 months.&#8221;<\/em><\/p>\n<p>That&#8217;s a good goal.<\/p>\n<p>Alternatively, you could also work on a reoccurring habit that will indirectly help your goal.<\/p>\n<p><strong>EXAMPLE:<\/strong> &#8220;I&#8217;m going to <a href=\"https:\/\/www.nerdfitness.com\/blog\/walking\/\" target=\"_blank\" rel=\"noopener noreferrer\">walk to Mordor<\/a> by walking a mile every day for a month. If I go for a walk, I win.&#8221;<\/p>\n<p>This allows you to review your day\/week with a simple question: &#8220;Did I do what I set out to do?&#8221;<\/p>\n<p><strong>Whichever method you decide, it&#8217;s important to be deliberate in your actions:<\/strong><\/p>\n<ol>\n<li><strong>If you are setting goals<\/strong> &#8211; be SUPER SPECIFIC, write them down, and plan them out.<\/li>\n<li><strong>If you are <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-healthy-habits-that-stick\/\" target=\"_blank\" rel=\"noopener noreferrer\">building new habits<\/a><\/strong> &#8211; add them to your calendar, set phone alarms or alerts, and do them EVERY DAY.<\/li>\n<li><strong>Understand that Rome wasn&#8217;t built in a day, and <a title=\"optimus prime\" href=\"http:\/\/nerdfitness.com\/blog\/2010\/04\/24\/make-optimus-prime-proud-learn-how-to-transform-your-life\/\" target=\"_blank\" rel=\"noopener noreferrer\">Optimus Prime didn&#8217;t transform in one move<\/a>.<\/strong> This is NOT a diet, or a quick fix, but a LIFESTYLE CHANGE. Don&#8217;t expect results overnight, or abs in two weeks. Slow, steady progress.<\/li>\n<\/ol>\n<p>Next, we need to&#8230;<\/p>\n<p><strong>B) <span style=\"text-decoration: underline;\">Identify your <a title=\"krytponite\" href=\"http:\/\/nerdfitness.com\/blog\/2010\/03\/11\/become-superman-how-to-defeat-your-kryptonite\/\" target=\"_blank\" rel=\"noopener noreferrer\">Kryptonite<\/a><\/span><\/strong><span style=\"text-decoration: underline;\">.<\/span><\/p>\n<p>Think back to the last time(s) you <em>tried<\/em> to get in shape and <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-lose-weight-without-dieting-5-rules-of-weight-loss\/\" target=\"_blank\" rel=\"noopener\">lose weight<\/a>.<\/p>\n<ul>\n<li>How successful were you?<\/li>\n<li>How long did you stick with it?<\/li>\n<li>What made you <a href=\"https:\/\/www.nerdfitness.com\/blog\/fallen-off-the-wagon-today-is-national-respawn-day\/\" target=\"_blank\" rel=\"noopener\">fall off the wagon<\/a>?<\/li>\n<\/ul>\n<p><strong>If you failed, congratulations!<\/strong><\/p>\n<p>You already know which &#8220;get in shape&#8221; method doesn&#8217;t work <em><span style=\"text-decoration: underline;\">for you<\/span>.<\/em><\/p>\n<p>It&#8217;s simply the wrong piece of the puzzle you&#8217;re trying to solve.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter  wp-image-3602667\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/puzzle.gif\" alt=\"Getting in shape is like solving a puzzle.\" width=\"324\" height=\"246\" \/><\/p>\n<p>They say the definition of insanity is doing the same thing over and over again and expecting different results.<\/p>\n<p><strong>So unless you enjoy not getting results, don&#8217;t try to get in shape the same way you did last time&#8230;<span style=\"text-decoration: underline;\">it AIN&#8217;T gonna work<\/span>!<\/strong><\/p>\n<p>If you counted calories, ran on a treadmill, and did kickboxing and you&#8217;re not happy with the results, it&#8217;s time to try something new.<\/p>\n<p>Ask yourself:<\/p>\n<ul>\n<li>Did work get busy or you went on vacation?<\/li>\n<li>Was it because you actually hated exercising?<\/li>\n<\/ul>\n<p>Whatever it was, you need to pick a different strategy this time.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>C) Find an activity that makes you happy, and do it all of the time.<\/strong><\/span><\/p>\n<ul>\n<li><strong>Do you like to run?<\/strong> Awesome, do that (<a title=\"not suck at running\" href=\"http:\/\/nerdfitness.com\/blog\/2011\/09\/15\/how-to-not-suck-at-running\/\" target=\"_blank\" rel=\"noopener noreferrer\">just do it right<\/a>).<\/li>\n<li><strong>Do you like to lift weights?<\/strong> Awesome, make sure your <a href=\"https:\/\/www.nerdfitness.com\/blog\/exercise-sucks-heres-what-to-do-about-it\/\" target=\"_blank\" rel=\"noopener noreferrer\">workouts don&#8217;t suck<\/a>.<\/li>\n<li><strong>Maybe you like <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-nerds-guide-to-yoga-4-movements-to-try-today\/\" target=\"_blank\" rel=\"noopener noreferrer\">yoga<\/a>, or dodgeball, or Ultimate Frisbee<\/strong>, or rock climbing, or whatever!<\/li>\n<\/ul>\n<p>If you tell me that &#8220;I don&#8217;t like to exercise,&#8221; then you just haven&#8217;t found the activity that makes you happy yet.<\/p>\n<p><em>Here are <a href=\"https:\/\/www.nerdfitness.com\/blog\/25-ways-to-exercise-without-realizing-it\/\" target=\"_blank\" rel=\"noopener noreferrer\">40 Ways to Exercise Without Realizing It<\/a>.<\/em><\/p>\n<p><strong>We&#8217;re genetically designed to <span style=\"text-decoration: underline;\">be active,<\/span> so find something you enjoy doing.<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3604351\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/apes-dancing.gif\" alt=\"The start of a new activity, even a diet, can be very exciting as these apes know!\" width=\"480\" height=\"270\" \/><\/p>\n<p>So if you &#8220;don&#8217;t like exercise,&#8221; it&#8217;s time to try new things until you find something that you DO like.<\/p>\n<p>Sign up for a new class, join your company&#8217;s running club for a day, try out something in your basement or living room, just keep trying new stuff until you find something that you like.<\/p>\n<p>And then do it as often as you can. As long as you&#8217;re consistently under your <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">daily caloric energy expenditure<\/a>, you will lose weight.<\/p>\n<p><strong>D) <span style=\"text-decoration: underline;\">Supercharge your results and <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-guide-to-building-any-physique-or-skill-set\/\" target=\"_blank\" rel=\"noopener noreferrer\">build a great physique<\/a>.<\/span><\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3581841\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/muppet-strength-training.gif\" alt=\"This Muppet knows strength training will help him gain muscle and lose weight.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>And last but not least, <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">learn how to get strong<\/a>.<\/strong><\/p>\n<p>Getting stronger is one of the BEST things you can do to lose weight and get in shape.<\/p>\n<p><strong>Your body <a href=\"https:\/\/www.nerdfitness.com\/blog\/lose-weight-and-build-muscle-or-do-one-then-the-other\/\" target=\"_blank\" rel=\"noopener noreferrer\">processes calories differently when you are strength training<\/a> compared to other forms of exercise.<\/strong><\/p>\n<p><strong><span style=\"text-decoration: underline;\">Coach Matt explains this in our video for body recomposition<\/span>:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Gain Muscle While Losing Fat\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/gH1mfO0CtSU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><em><strong>If you want more here, check out <a href=\"https:\/\/www.nerdfitness.com\/blog\/lose-weight-and-build-muscle-or-do-one-then-the-other\/\" target=\"_blank\" rel=\"noopener\">Losing Fat and Gaining Muscle (at the Same Time).<\/a><\/strong><\/em><\/p>\n<p><span style=\"text-decoration: underline;\">A quick explanation<\/span>:<\/p>\n<blockquote>\n<p>Your body needs to burn extra calories to rebuild all the muscles you just worked out during a strength training workout.<\/p>\n<\/blockquote>\n<p>Therefore, after resistance trainng, there will be fewer calories to go around to store as fat!<\/p>\n<p>This leads to <a href=\"https:\/\/www.nerdfitness.com\/blog\/body-fat-percentage\/\" target=\"_blank\" rel=\"noopener noreferrer\">lower body fat percentage<\/a> and tighter muscles.<\/p>\n<p><em>WIN WIN WIN!<\/em><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3396013\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Michael-Scott.gif\" alt=\"Michael Scott would call strength training and healthy eating a win win win\" width=\"423\" height=\"254\" \/><\/p>\n<p><strong>My Advice: <span style=\"text-decoration: underline;\">don&#8217;t overcomplicate things<\/span>.<\/strong><\/p>\n<p>Here is a <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">basic beginner bodyweight workout<\/a> today that you can do in your own home too:<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Body Weight Circuit Workout | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/qvhHhDNjtxM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><em>Here are <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-7-best-at-home-workout-routines-the-ultimate-guide-for-training-without-a-gym\/\" target=\"_blank\" rel=\"noopener\">8 more Home Workouts for you to wet your whistle with<\/a>.<\/em><\/p>\n<p><strong>Oh, what&#8217;s that? You enjoy working out in a gym?<\/strong><\/p>\n<p><strong>Great!<\/strong> Here are <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">6 Beginner Gym Workouts<\/a> you can start today.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3581376 \" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/thumbs-up.gif\" alt=\"This little sheep is stoked you can lose weight and gain muscle with strength training.\" width=\"315\" height=\"248\" \/><\/p>\n<p><strong>And if you need even more examples, here are <a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">15 Circuit Training Workout Routines<\/a> to follow too!\u00a0<\/strong><\/p>\n<p>To recap&#8230;<\/p>\n<h3><strong>Here&#8217;s how to start getting in shape today:<\/strong><\/h3>\n<ol>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-healthy-habits-that-stick\/\" target=\"_blank\" rel=\"noopener noreferrer\">Determine your goals or habits<\/a> you want to establish.<\/li>\n<li>Determine why your <a href=\"https:\/\/www.nerdfitness.com\/blog\/fallen-off-the-wagon-today-is-national-respawn-day\/\" target=\"_blank\" rel=\"noopener\">previous attempts didn&#8217;t work<\/a>.<\/li>\n<li>Pick a <a href=\"https:\/\/www.nerdfitness.com\/blog\/25-ways-to-exercise-without-realizing-it\/\" target=\"_blank\" rel=\"noopener noreferrer\">fun exercise<\/a> that makes you happy, and do it. A lot.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Get stronger<\/a> than you were yesterday.<\/li>\n<\/ol>\n<p><strong>If you&#8217;re overwhelmed at the very idea of <em>how<\/em> to get in shape, I hear ya.\u00a0<\/strong><\/p>\n<p>From bootcamps to &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-crossfit\/\" target=\"_blank\" rel=\"noopener noreferrer\">What is CrossFit<\/a>&#8221; to Weight Watchers to <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-paleo-diet\/\" target=\"_blank\" rel=\"noopener\">paleo<\/a> to <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-eat-a-plant-based-diet-a-scientific-look-at-going-vegan-safely\/\" target=\"_blank\" rel=\"noopener\">vegan<\/a> to Klingon, how are you supposed to make sense of all this information to find the right path?<\/p>\n<p>The truth is that there is <span style=\"text-decoration: underline;\">no ONE path that works for everybody<\/span>.<\/p>\n<p><strong>So, if you want a coach to build a workout program and diet plan that&#8217;s specific to YOUR unique situation, check out our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coaching Program<\/a>.<\/strong><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\"><img loading=\"lazy\" class=\"no-border alignnone\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/coach-ad-1.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<h2><a name=\"get_in_shape_4\"><\/a>Step 4: Who is On Your Squad? (Support)<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3569297\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-squad.jpg\" alt=\"Your squad will be important for getting in shape.\" width=\"665\" height=\"372\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-squad.jpg 627w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-squad-300x168-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-squad-600x336-1.jpg 600w\" sizes=\"(max-width: 665px) 100vw, 665px\" \/><\/p>\n<p><strong>Last but not least, you need support.<\/strong><\/p>\n<p>Yes, I understand it&#8217;s kind of fun to be an army of one: the lone ranger trying to succeed against insurmountable odds&#8230;.but it&#8217;s not necessary.<\/p>\n<p><strong>Once you decide to get in shape, want to know the best way to guarantee success?\u00a0<\/strong><\/p>\n<h3><strong>Here are 5 ways to find support while getting in shape:<\/strong><\/h3>\n<p><strong>#1) Consider making it public.<\/strong><\/p>\n<ul>\n<li>Tell your friends, start a blog, and\/or inform your co-workers and ask them to keep you accountable!<\/li>\n<li>Unless you like being called a quitter, you&#8217;ll probably think twice about skipping out on your workouts.<\/li>\n<li>Maybe your word isn&#8217;t your bond, and you need a different kind of motivation and support to succeed.<\/li>\n<\/ul>\n<p><strong>#2) Put your money where your mouth is.<\/strong><\/p>\n<p>My buddy Saint said he would pay his friends $500 if he didn&#8217;t get in absolutely incredible shape for his wedding six months down the road.<\/p>\n<p>Saint didn&#8217;t have $500 to lose, so he decided instead to just get in great shape&#8230;<a title=\"and it worked\" href=\"http:\/\/nerdfitness.com\/blog\/2011\/06\/13\/60-pounds-overweight-to-6-pack-abs\/\" target=\"_blank\" rel=\"noopener noreferrer\">and it worked<\/a>.<\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/blog\/60-pounds-overweight-to-6-pack-abs\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3574946 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/saint-before-after.jpg\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><strong>#3) Build your own <a title=\"jedi council\" href=\"http:\/\/nerdfitness.com\/blog\/2010\/06\/01\/how-to-create-your-own-jedi-council\/\" target=\"_blank\" rel=\"noopener noreferrer\">Jedi Council.<\/a><\/strong><\/p>\n<p>Find people who are:<\/p>\n<ul>\n<li>Stronger than you and <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener\">work out with them<\/a>.<\/li>\n<li>Faster than you and <a href=\"https:\/\/www.nerdfitness.com\/blog\/running-properly\/\" target=\"_blank\" rel=\"noopener\">run with them<\/a>.<\/li>\n<li>More educated than you and ask them questions.<\/li>\n<\/ul>\n<p>There could even be a droid out there you&#8217;re looking for&#8230;<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3603301\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Obi-Wan-Military-Diet.gif\" alt=\"Obi Wan Says You Should Have a Jedi Council\" width=\"500\" height=\"212\" \/><\/p>\n<p>These are people that you can turn to when you need advice or help. If you don&#8217;t know anybody in real life, keep reading&#8230;<\/p>\n<p><strong>#4) <a href=\"https:\/\/www.nerdfitness.com\/blog\/meeting-people-through-fitness\/\" target=\"_blank\" rel=\"noopener noreferrer\">Find a workout buddy<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-hire-a-good-personal-trainer\/\" target=\"_blank\" rel=\"noopener noreferrer\">hire a trainer<\/a>, or <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">hire a coach<\/a>!<\/strong><\/p>\n<p>There are going to be days when you want to sleep in and skip your workout. There will be afternoons following a crappy day of work where all you want to do is play Halo.<\/p>\n<p><strong>Find somebody who&#8217;s at a similar level of fitness as you, and work out with them! <\/strong><\/p>\n<p>He\/she will push you on days when you&#8217;re dragging, and vice versa.<\/p>\n<p>You can inspire and support each other, feed off of each other&#8217;s success, and offer up tough love when the complaining gets too much (and yes, there will be complaining).<\/p>\n<p><strong>Now, let&#8217;s say you&#8217;re the ONE person in your group of friends that wants to get in shape.<\/strong><\/p>\n<p>Or you&#8217;re the only person in your office who doesn&#8217;t stuff his face every day. Maybe you don&#8217;t have anybody to turn to for support or advice&#8230;<\/p>\n<p><strong>Welp, we&#8217;ve got you covered:\u00a0<\/strong><\/p>\n<p><strong><a title=\"community\" href=\"http:\/\/nerdfitness.com\/community\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Nerd Fitness community<\/a><\/strong> &#8211;\u00a0a persistently amazing, always inspiring, never judgmental group of people who want nothing more than to help you succeed.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-24114\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Camp-NF-713x360-1.jpg\" alt=\"\" width=\"764\" height=\"386\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Camp-NF-713x360-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Camp-NF-300x151-1.jpg 300w\" sizes=\"(max-width: 764px) 100vw, 764px\" \/><\/p>\n<p>I have never been more excited and proud to be part of a community.<\/p>\n<p><em>Or if you want to take it to the next level&#8230;<\/em><\/p>\n<p><strong>#5) Join <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">our coaching program<\/a>:<\/strong> If you like the cut of our jib, consider hiring one of our nerdy trainers to keep you accountable and answer any questions you have.<\/p>\n<p>I&#8217;ve been working with an online trainer for 4+ years now and it&#8217;s <a href=\"https:\/\/www.nerdfitness.com\/blog\/losing-the-last-20-pounds-7-lessons-learned-while-still-eating-carbs\/\" target=\"_blank\" rel=\"noopener noreferrer\">the best money I spend each month<\/a>.<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tWork with an online personal trainer and get results that actually last. Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"how_fast_can_I_get_in_shape\"><\/a>Real Talk: How Quickly can I get in Shape? How Fast Can I lose Weight?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3894742\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-mountain-biker.jpg\" alt=\"A LEGO going very fast on their mountain bike.\" width=\"720\" height=\"350\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-mountain-biker.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-mountain-biker-300x146-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-mountain-biker-713x346-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-mountain-biker-768x373-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-mountain-biker-1536x746-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-mountain-biker-600x292-1.jpg 600w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/p>\n<p><strong>Today is the first day of the rest of your life. <\/strong><\/p>\n<p>Pick a goal that you hope to accomplish in the next 30 days and then start working towards it.<\/p>\n<p>Keep it simple but specific, and get started today.<\/p>\n<p><span style=\"font-weight: 400;\"><strong>But I know your next question: <\/strong><\/span><\/p>\n<p><em><span style=\"font-weight: 400;\"><strong>&#8220;How fast can I get in shape, Steve?&#8221;<\/strong>\u00a0<\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/just-how-fast-can-i-get-the-body-i-want\/\" target=\"_blank\" rel=\"noopener noreferrer\">We have a full article right here answering that question<\/a>, but I&#8217;ll give you the short honest answer here:<\/span><\/p>\n<blockquote>\n<p>You can expect to lose around 1-2 pounds per week safely if you start reducing your calorie intake (80% of the equation) and moving more (20% of the equation).<\/p>\n<\/blockquote>\n<p>I know there are absurd diets like the <a href=\"https:\/\/www.nerdfitness.com\/blog\/does-the-military-diet-actually-work\/\" target=\"_blank\" rel=\"noopener noreferrer\">Military Diet that says &#8220;Lose 10 pounds in 7 days!<\/a>&#8221; But don&#8217;t believe it.<\/p>\n<p><strong><span style=\"text-decoration: underline;\">Temporary changes<\/span> create <span style=\"text-decoration: underline;\">temporary results<\/span>!\u00a0<\/strong><\/p>\n<p>And our goal is for you to be slightly healthier today than you were yesterday.<\/p>\n<p>And then healthier and happier next year compared to this year.<\/p>\n<p><strong>It means you should be thinking in terms of Years and Days, not weeks and months:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Want to get in shape? Think in days and years, not weeks and months\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/ieY_8ZL0v78?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>Instead of asking &#8220;How quickly can I lose weight?&#8221;<\/strong> instead ask &#8220;What do I need to do to <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-healthy-habits-that-stick\/\" target=\"_blank\" rel=\"noopener noreferrer\">build the right habits<\/a> NOW so they become automatic LATER?&#8221;<\/p>\n<ul>\n<li>Do a few <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">push-ups.<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/walking\/\" target=\"_blank\" rel=\"noopener noreferrer\">Go for a walk<\/a>.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/vegetable-haters-how-to-start-eating-vegetables\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eat a vegetable<\/a>.<\/li>\n<\/ul>\n<p>Join the Rebellion &#8211; start fixing your nutrition with small changes today.<\/p>\n<p><strong>If you just finished reading these 2,500 words and you&#8217;re still overwhelmed, you&#8217;re not alone!\u00a0<\/strong><\/p>\n<p>This stuff overwhelms the best of us. If you are looking for a bit more hands-on instruction, or you really want the peace of mind knowing that you&#8217;re doing the correct program, I got ya!<\/p>\n<p><strong>We have three options that have both helped thousands upon thousands of people like you get started:<\/strong><\/p>\n<p><strong>#1) Most involved: Our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\">1-on-1 coaching program<\/a><\/strong> where a NF coach will get to learn your situation, your lifestyle, and your experience, and then build a workout program and nutritional strategy that fits into your busy life.<\/p>\n<p>We get to know you better than you know yourself, and we&#8217;ve got the results to prove it! <strong><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\">Consider checking out our coaching program<\/a> if you&#8217;re looking for that next level of expert guidance and accountability.<\/strong><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tOur coaching program is like having Yoda in your pocket (not literally). Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><strong>#2) Go-At-Your-Own-Pace, Do It Yourself:\u00a0<span style=\"text-decoration: underline;\">Nerd Fitness Journey<\/span><\/strong>. This is our app that allows you to get in shape while building your own superhero..<\/p>\n<p>Tons of bodyweight workout plans (no gym required), a nutritional program that won&#8217;t make any scary changes, video demonstrations exercises, boss battles, daily wins, and group challenges!<\/p>\n<p>Oh, and you&#8217;ll earn XP and receive loot the whole time.<\/p>\n<p><strong>Sign up for your free trial right here:<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><em>And don&#8217;t forget to&#8230;<\/em><\/p>\n<p><b>#3) Join the Rebellion!<\/b><span style=\"font-weight: 400;\"><strong> We need good people like you in our community, the Nerd Fitness Rebellion.<\/strong> You\u2019ll meet individuals who are attempting to get in shape the 1st time or the 50th time, all who want to better themselves alongside of you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sign up in the box below to enlist and get our <\/span><strong>Rebel Starter Kit<\/strong><span style=\"font-weight: 400;\">, which includes all of our \u201cwork out at home\u201d guides, the Nerd Fitness Diet Cheat Sheet, and much more!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta shortcode-form-12 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Get your Nerd Fitness Starter Kit<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>The 15 mistakes you don\u2019t want to make.<\/li>\n<li>Full guide to the most effective diet and why it works.<\/li>\n<li>Complete and track your first workout today, no gym required.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"11429\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/nerdfitness.com\/blog\/feed\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"198.58.102.95\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-06-16 02:02:19\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p>Big things come from small beginnings, so pick the tiniest change or action you can take to get started, and then repeat that every day.<\/p>\n<p>As you start to build the habit, you can increase the &#8216;difficulty&#8217; and try something a bit more challenging, but it all starts with habit building.<\/p>\n<p><em>Educate yourself, find your inspiration, and create your support group.\u00a0<\/em><\/p>\n<p>Welcome to the Rebellion.<\/p>\n<p><em><strong>Any questions?<\/strong><\/em><\/p>\n<p><strong>-Steve<\/strong><\/p>\n<p><strong>###<\/strong><\/p>\n<p><a href=\"https:\/\/www.flickr.com\/photos\/pasukaru76\/4846704744\/\" target=\"_blank\" rel=\"noopener\">Day 346<\/a>, <a title=\"photo\" href=\"http:\/\/www.flickr.com\/photos\/billward\/2853612605\/lightbox\/\" target=\"_blank\" rel=\"noopener noreferrer\">Lunar School Bus<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/thereeljames\/49710608511\/in\/photostream\/\" target=\"_blank\" rel=\"noopener\">Not All Heroes Wear Capes<\/a>, <a title=\"family\" href=\"http:\/\/www.flickr.com\/photos\/billward\/3112239956\/\" target=\"_blank\" rel=\"noopener noreferrer\">Family Portrait<\/a>,\u00a0<a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/48716865131\/in\/dateposted\/\" target=\"_blank\" rel=\"noopener\">Mountain Biker<\/a><\/p>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/get-in-shape\/\">How to Get in Shape Quickly and Safely: 4-Step Beginner Guide<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This step-by-step strategy guide will tell you everything you need to do to lose weight and get healthy starting today. I know you have lots of questions, and I promise I\u2019ll answer every single one of them (yes, even that one). These are the exact strategies we tailor to each 1-on-1 Online Coaching Clients, and [\u2026]<br \/>\nThe post How to Get in Shape Quickly and Safely: 4-Step Beginner Guide first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":4710,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/4708"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=4708"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/4708\/revisions"}],"predecessor-version":[{"id":4754,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/4708\/revisions\/4754"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/4710"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=4708"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=4708"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=4708"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}