to get in shape quickly

How to Get in Shape Quickly and Safely: 4-Step Beginner Guide

This comprehensive guide outlines a step-by-step strategy to help you begin your journey to weight loss and improved health right now.

I understand you may have numerous questions, and I will address every one of them (yes, even that one).

These precise strategies are customized for every individual enrolled in our 1-on-1 Online Coaching Program, and I’m best personal trainer toronto thrilled to share them with you today.
In this guide, we’ll discuss the following:

  • Step #1: WHY you want to get in shape (Inspiration)
  • Step #2: HOW to eat (Nutrition)
  • Step #3: WHAT to do for exercise (Move!)
  • Step #4: WHO belongs on your Squad (Support)
  • Real Talk: How quickly can I get in shape? (The Truth)

Step 1: WHY Do You Want to Get In Shape? (Inspiration)

Let’s start here: Why have you turned to this guide?

Are you striving to get in shape for these reasons:

  • Reentering the dating scene?
  • Emerging victorious in a workplace weight loss challenge?
  • Participating in activities with your new baby boy?
  • Aging gracefully alongside your partner?
  • Proving wrong the skeptics who doubted your capabilities?
  • Simply gaining more self-assurance in your own body?

Have a compelling purpose, my friend!

Jot it down, prominently display it in your room, engrave it in your thoughts, or write it on paper and stick it to your forehead.

However you choose to do it, ensure that the motive for seeking an enhanced life is always at the forefront of your mind.

Our personalized 1-on-1 Coaching Program calls this “Your Big Why.”

This driving force will propel you forward when faced with challenges, be it unfavourable weather, tiredness, or after a demanding day at work when you want to binge-watch your favourite series and order takeout.

Besides having a solid purpose, many individuals draw inspiration from the success stories of those similar to them.

Luckily for you, we have many such stories, and there are many more to come. These are genuine individuals who share a passion for video games and books while juggling regular desk jobs:


Mary found her perfect workout.


Jeniffer followed the paleo diet.


The doctor who prioritized health


Lesly started rocking pull-ups after training

Perhaps success stories are different from what resonates with you.

That’s entirely understandable.

Maybe you find motivation in slightly geekier outlets, like articles related to your beloved narratives:

  • Indiana Jones
  • The Lord of the Rings
  • The Legend of Zelda
  • Hunger Games
  • Assassin’s Creed
  • Star Wars
  • The Matrix

Or you’re a fan of videos!

In that case, these videos fuel your drive to overcome barriers.

Here’s a video that underscores, “Success is achieved when your desire for it equals your need to breathe.”

Some wisdom from the Terminator might kickstart your motivation:

You might find yourself deeply inspired by this one:

This article will fire you up to commence strength training today.

Why emphasize inspiration and motivation?

Because attaining a fit physique is never a cakewalk.

The initial week, when enthusiasm is high, feels enjoyable.

Those days with unfavourable weather, packed schedules, or low motivation, when you DON’T feel like working out, determine whether you’ll achieve your fitness goals.


You can start building the habit of exercise

The temptation to give up at the slightest hurdle becomes stronger unless you can muster the discipline to persevere through those challenging days.

And the fundamental principle is ‘consistent dedication.’

Simply put, it entails not skipping a workout and maintaining a healthy diet.

Step 2: How to Eat (Nutrition)

The right diet is a surefire way to success

If you aim to transform your fitness quickly, start by gradually improving your dietary choices!

Around 80% of your journey towards better health is influenced by your diet. You need to engage in daily marathons to compensate for the effects of your eating habits through exercise alone, and workouts can’t offset a poor diet.

If you’re not seeing progress in weight loss, it’s likely due to excessive calorie intake!

In simple terms, if you’re facing challenges in losing weight, it’s probably because you consume too many calories. Low-quality food choices can also play a part. Hence, slightly healthier food options and adequate protein and vegetables can help you avoid consuming excess calories.

Whether you monitor your calorie intake, remove certain food items, or experiment with an entirely new diet, this step is crucial.

For many people, maintaining dietary changes becomes difficult because they try to make too many changes simultaneously, leading to discomfort and a return to their comfort foods.

While diets like Keto or Paleo exist, sticking to highly restrictive diets is challenging in the long run.
Remember, temporary changes yield temporary results!

Reaching fitness goals requires persistence, even when motivation is lacking.

My suggestion? Integrate one dietary change every few weeks and commit to it.


  • Reducing daily calorie intake.
  • Switching to diet beverages.
  • Increasing vegetable consumption.
  • Preparing your meal at least once a week.

These small changes can add up to significant achievements over time.

I understand that altering your diet can sometimes feel overwhelming, and maintaining changes in the long run can be challenging.

Step 3: What to Do For Exercise (Move!)

Alright, so you’re pumped up and ready to go, thinking.

Great. Let’s kick things off.

A) Establish SMART Goals (Specific, Measurable, Achievable, Relevant, and Time-bound).

Be highly precise with your goals so that you can devise actionable steps to attain them:
“I am determined to lose 25 pounds this year by hitting the gym thrice a week for the next six months.”
That’s a solid goal.

Alternatively, you can work on developing a consistent habit that indirectly supports your objective.

EXAMPLE: “I aim to walk the equivalent of a journey to Mordor by walking a mile daily for a month. Every walk is a win.”

This approach lets you evaluate your day/week with a straightforward question: “Did I accomplish what I set out to do?”

Regardless of the method you choose, being intentional in your actions is crucial:

  • If you’re setting goals – be EXTREMELY SPECIFIC, jot them down, and meticulously plan them.
  • If you’re forming new habits – integrate them into your calendar, set phone reminders or alerts, and stick to them EVERY DAY.
  • Remember that Rome wasn’t built in a day, and Optimus Prime didn’t transform in a single motion. This isn’t a quick-fix diet; it’s a LIFESTYLE CHANGE. Don’t expect immediate results or abs in a fortnight. It’s about steady, consistent progress.

Next, let’s proceed to…

B) Identify Your Weaknesses (Your Kryptonite).

Recall the last time(s) you attempted to get fit and shed some pounds.

  • How successful were you?
  • How long did you stay committed?
  • What caused you to veer off track?
  • And if you failed, congratulations!

You already know which “get in shape” approach doesn’t work for you.

It’s merely the wrong piece of the puzzle you’re trying to solve.

Achieving fitness is akin to solving a puzzle.

Getting in shape is like solving a puzzle.

They say the definition of insanity is doing the same thing repeatedly and expecting different results.

So, unless you don’t like not seeing results, please don’t attempt to get in shape the same way you did last time… it won’t work!

If you track calories, spend hours on the treadmill, and practice kickboxing, and are dissatisfied with the results, it’s time to try something different.

Ask yourself:

  • Did work become too hectic, or did you take a vacation?
  • Was it because you genuinely detested exercising?

Whatever the reason, you need to adopt a different approach this time.

C) Engage in an Activity that Brings You Joy and Do It Often.

  • Do you relish running? Fantastic, go for it (ensure proper form).
  • Do you enjoy lifting weights? Great, ensure your workouts are effective.
  • You may fancy yoga, dodgeball, Ultimate Frisbee, rock climbing, or something else!

If you tell me, “I don’t enjoy exercise,” you haven’t discovered the activity that brings you joy yet.

We’re genetically predisposed to staying active, so find something you enjoy.

Initiating a new activity, even a dietary change, can be incredibly exhilarating.

So, if you “dislike exercise,” it’s time to experiment with new activities until you find something that resonates with you.

Enroll in a new class, join your company’s running club for a day, or try something new at home—keep experimenting with different activities until you find one you like.

Then, engage in it as frequently as possible. You’ll lose weight as long as you consistently stay below your daily caloric energy expenditure.

D) Elevate Your Progress and Build a Strong Physique.

This robot knows strength training will help him gain muscle and lose weight.

This puppet knows that strength training will help him build muscle and shed weight.

And last but not least, educate yourself on how to get stronger.

Getting stronger is one of the most compelling ways to shed weight and get in shape.

Your body processes calories differently when you engage in strength training than other exercise forms.

To sum it up…


  • Define your goals or the habits you wish to develop.
  • Comprehend why your previous attempts didn’t yield the desired results.
  • Choose an enjoyable exercise that brings you happiness and participate in it regularly.
  • Strive to be stronger than you were the day before.

If the prospect of getting in shape seems overwhelming, I understand.

From boot camps to “What is CrossFit” to Weight Watchers to paleo to vegan to Klingon, deciphering all this information to find the perfect approach is challenging.

The truth is, there’s no one-size-fits-all approach.

So, if you’re seeking a coach to design a workout program and diet plan tailored to YOUR specific circumstances, explore our 1-on-1 Online Coaching Program.

Step 4: Who is On Your Squad? (Support)

Lastly, having a support system is crucial.

While going solo on a mission to overcome immense challenges might seem exhilarating, it’s not a prerequisite.

When you embark on the journey to get fit, do you want to know a proven way to ensure success?


1) Make it public.

  • Please inform your friends, start a blog, or tell your co-workers about your objectives and ask them to hold you accountable!
  • Being labeled a quitter will likely deter you from skipping your workouts.
  • If your determination alone isn’t enough, seeking a different kind of motivation and support can be critical to your success.

2) Make a financial commitment.

For instance, Jeff committed to paying his friends $500 if he didn’t achieve remarkable fitness for his wedding within six months.
Facing a similar situation, Saint couldn’t afford to lose $500, so he opted to get in fantastic shape instead… and it worked.
Saint bet with a friend that he would achieve a six-pack.

3) Form your own King Arthur’s Round Table.

Connect with individuals who are:

  • More robust than you and work out with them.
  • Faster than you and run with them.
  • More knowledgeable than you and seek their advice.

These are individuals you can turn to for guidance or assistance. If you lack such connections, keep reading…

4) Find a workout partner, hire a trainer, or get a coach!

There will be days when you’d rather sleep in and skip your workout. There will be afternoons after a challenging workday where all you want to do is play Halo.

Find someone at a similar fitness level as you and work out together!

They will motivate you on those sluggish days and vice versa.

You can encourage and support one another, celebrate each other’s accomplishments, and provide a firm push when the complaints start (and yes, there will be complaints).

Let’s say you’re the ONLY one among your friends who wants to get in shape.

Or you’re the sole person in your office not indulging in unhealthy snacks daily. You may have no one to turn to for support or advice…

Well, best personal trainer Toronto got you covered:

I’ve never been more thrilled and proud to be part of a community.
Or if you want to step it up…

5) Join our coaching program: If you resonate with our philosophy, consider enlisting one of our nerdy trainers to hold you accountable and address any queries you may have.

I’ve been collaborating with an online trainer for over four years, and it’s the best investment I make each month.

Today signifies the initiation of a new chapter in your life.

Choose a goal you wish to accomplish within the next 30 days and set off to achieve it.
Make this step straightforward, and take that first stride today.

But I anticipate your next question:
“How fast can I achieve a better level of fitness?”

Let me provide you with a brief and honest answer:
By reducing your calorie intake (which constitutes 80% of the equation) and increasing your physical activity (which makes up the remaining 20%), you can safely anticipate losing 1-2 pounds per week.

I acknowledge there are extreme diets like the Military Diet claiming, “Lose 10 pounds in 7 days!” However, I advise against being swayed by them.
Temporary changes lead to short-term results!
Our goal is for you to be slightly healthier today than yesterday.
And then, in comparison to this year, to be even healthier and happier the following year.

This means you should be considering in terms of Years and Days, not just weeks and months:

Rather than questioning, “How quickly can I shed weight?” ask yourself, “What actions do I need to take now to cultivate the right habits that will become second nature later?”

  • Do a few push-ups.
  • Take a stroll.
  • Incorporate a vegetable into your meal.

Join the Rebellion – commence enhancing your nutrition with small changes starting today.

If you’ve just finished reading these 2,500 words and feel overwhelmed, know you’re not alone!

Even the most accomplished of us can find this daunting. If you seek more personalized guidance or assurance that you’re on the right program, I’m here to support you!
As you establish the habit, you can gradually elevate the’ challenge’ level and attempt something more demanding. However, it all starts with forming habits.

Educate yourself, seek inspiration, and build a supportive network.