Get in the best shape of your life with these simple tips
Simple and effective ways to start getting in shape fast
Getting in Shape can be quite easy and fun. You just need to keep a few things in mind.
Have a WORKOUT Schedule
Start with working out 3–4 times a week in the first few weeks. It will help you to optimize your schedule and create a time for working out during the initial few weeks. This will get you started without taking a toll on your body. This initial buildup will get you in a zone where you start loving your workouts.
Include any kind of activity you love to do like walking, jogging, cycling, yoga or playing sports in your daily routine. This will help you keep going on in your journey to getting fit and will make your exercise routine more fun and enjoyable.
Schedule your workout in advance in accordance with your other activities so you don’t miss out on them. Planning in advance really helps us to stick to a workout schedule. Some of the athletes or people in general even follow a well planned 3-6 months workout program to help them get the best result. Sticking to a workout program can accelerate your progress and help you to reach your goals faster.
Start with simple exercises like push-ups, Squats, planks etc. and work on improving your form first followed by progressive overload. This is by far the most common mistakes beginners make. They do a lot of ego lifting, to impress god knows who, and ends up in getting themselves injured or never progressing in the gym and stop lifting after a month or two. Start slow and then Progressively overload after you master the form.
Don’t worry too much about results and enjoy the process. Building muscles is not a sprint, it's a marathon. However fast you want to build muscles it will take time. Through this journey, you will learn a lot of different things that will help you become extremely disciplined, self-aware, confident, and improve the quality of your life.
Fix your NUTRITION
Nutrition is another major factor that can help you to get in shape faster. It is often said that your muscles are built in the kitchen. It can help you optimize your muscle growth and reduce fat.
Make a meal plan and stick to it. Meal Plan can help you consume the required amount of Calories. Try to be in a Caloric deficit if you want to lose fat and Caloric Surplus if you want to gain muscles. Balance Carbohydrates, Protein and fats along with the micronutrients in your diet according to your requirements.
Track your calories so you know how much to eat. You can use an amazing app that I have been using for a while called MyFitnessPal for counting your daily calories.
Avoid eating fast food and processed foods. These type of food are not good for your health and can cause various issues if eaten continuously.
Include more of whole foods and a wide variety of fresh fruits and vegetables in your diet. Most of our daily macronutrient requirement can be easily fulfilled with whole foods. Another added benefit of having such a diet is that you get ample micronutrients like multivitamins and minerals.
Don’t rely on supplements completely. They are just add-ons and will only benefit you if you have a proper diet.
Drink plenty of water. Hydration helps in improving metabolism and nutrients circulation to various parts of the body.
Self-examine what is working best for you and stick to it. There are certain food items that can have an allergic response. Avoid eating such food items.
Don’t underestimate SLEEP
Proper sleep is extremely important for our body to function properly and get fit faster. Aim for 8+ hours of sleep. While we are sleeping our body gets in repair mode.
Our body releases Human Growth Hormone while we are sleeping. It helps in the growth and repair of the body. Getting deep sleep increases the level of this hormone which enhances muscle protein synthesis.
Sleep also helps to regulate stress hormone(Cortisol). High level of Cortisol decreases the synthesis of other hormones and can reduce muscle growth.
Proper sleep also improves immune system functions. Improving immunity is important during the coronavirus pandemic and proper sleep can help you do so.
To improve the quality of your sleep avoid using your phone one hour before bedtime, try reducing your screen time throughout the day and make a fixed bedtime routine.
Stick to these basic tips and you will observe changes in your body inside out. You will feel happier and healthier.
About the Creator
Nitin Joshi
Nutrition Student, Soccer Player, fitness enthusiast and an avid learner.
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More Retirees Are Working Past Retirement Age—Not by Choice, but Necessity: The Rise of “Involuntary Encore Careers”
In an era of rising living costs and financial uncertainty, retirement is no longer the carefree stage of life it once was for many. Across the globe, an increasing number of retirees are returning to the workforce—not because they want to stay busy or pursue passions, but because they must. Economists, policymakers, and sociologists have a term for this phenomenon: “involuntary encore careers.” It reflects a growing reality where older adults work past traditional retirement age out of financial necessity rather than choice. Historically, retirement represented the culmination of decades of labor. People would step away from their careers, enjoy the fruits of their labor, and focus on hobbies, travel, or family. Today, this vision is increasingly under threat. In the United States, the Bureau of Labor Statistics reports that the employment rate among individuals aged 65 to 74 has risen steadily over the past twenty years. Similar trends are emerging in Canada, the United Kingdom, and parts of Europe and Asia, signaling a global shift in how retirement is experienced. Financial necessity is the primary driver of this trend. Despite years of employment, many retirees find their savings insufficient to cover day-to-day expenses, rising healthcare costs, and debt obligations. Pension systems have struggled to keep pace with inflation, and social security programs in many countries provide only modest support. As a result, retirees are often forced to re-enter the workforce to maintain basic financial stability. Healthcare costs, in particular, loom large. In countries without universal healthcare coverage, retirees may need to work to afford insurance premiums, prescription medications, and potential hospitalizations. Even in nations with public healthcare systems, supplemental coverage and out-of-pocket expenses can be significant. For some, continuing to work is as much about accessing healthcare benefits as it is about earning money. Another factor facilitating this trend is the changing nature of work. The rise of flexible, part-time, and remote employment has made it easier for older adults to rejoin the labor market. Consulting roles, freelance work, and gig economy opportunities allow retirees to contribute their expertise without the physical demands of traditional employment. For some, these arrangements offer a sense of independence while supplementing income, though for many, financial pressure remains the primary motivator. While working past retirement age can provide some benefits, such as social interaction and mental engagement, it also comes with challenges. Older workers often face age-related discrimination, limited career advancement, and lower wages compared to younger colleagues. Moreover, working out of necessity rather than choice can be psychologically taxing, turning what should be a period of rest and reflection into a stage of stress and obligation. This trend has profound societal implications. The rise of involuntary encore careers highlights gaps in retirement planning, financial literacy, and social safety nets. It raises important questions about how governments and employers can better prepare older adults for retirement and ensure a dignified life for aging populations. Solutions may include stronger pension systems, incentives for retirement savings, phased retirement programs, and policies that support continued employment without forcing economic hardship. Interestingly, not all retirees who work past retirement age view it negatively. Many find purpose, structure, and social connection in their continued employment. For those who can pursue flexible roles aligned with personal interests, working beyond traditional retirement can be enriching. Yet, the distinction remains critical: when work is a choice, it can enhance life; when it is a necessity, it underscores financial vulnerability. Experts emphasize the importance of early planning to mitigate the need for involuntary work in later life. Diversifying investments, contributing to retirement accounts, and managing debt prudently can help ensure that retirement is a period of choice rather than financial survival. Furthermore, policymakers and financial institutions must consider the impact of inflation, healthcare costs, and changing demographics to provide meaningful support for future retirees. The rise of involuntary encore careers reflects both economic pressures and evolving life expectancies. Retirement is no longer a rigid milestone but a flexible stage shaped by circumstance, resilience, and the realities of modern life. As societies grapple with this shift, understanding the motivations, challenges, and opportunities associated with working past retirement age is essential. It highlights the complex interplay between economics, social policy, health, and individual well-being in shaping how people experience the later stages of life. Ultimately, the growing number of retirees returning to work out of necessity signals a need for reflection and action. Ensuring that future generations can retire with dignity, financial security, and freedom of choice requires foresight, planning, and policies that address the economic realities of an aging world. Involuntary encore careers may be rising, but with the right strategies, retirement can still become a time of fulfillment, rest, and purpose—rather than obligation.
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