How to Get Fit: The Complete Diet and Exercise Plan

Written by Jamie, Registered Dietitian Nutritionist

With a simple meal replacement plan in combination with a basic workout plan, you can get in the best shape of your life. First of all, meal replacement plans take the counting out of calories and allow you to focus on making healthier lifestyle choices. Strong evidential research shows that meal replacement diets, along with healthy snacks, are an effective tool for weight management.

Almased can be one of the best diets to lose weight. With 27 grams of protein per serving, the protein in Almased can help the body burn fat while retaining muscle mass, at the same time keep you satiated on a low-calorie meal replacement plan. According to current research, Almased provides metabolic support to the resting metabolic rate (RMR) via changes in fat oxidation and respiratory quotient individuals. RMR helps the body burn calories even at rest. Almased is researching with Canadian scientists to how Almased positively affects the RMR with research data to be published soon.


Best Way to Start Getting Back in Shape

What is the fastest way to get in shape? Sign yourself up for a bikini body challenge that incorporates a protein shake meal replacement plan together with an exercise plan. Don’t be intimidated by the word ‘bikini.’ Instead, embrace it as the best way to get in shape fast.

Protein shakes, like Almased, generally contain loads of peptides (short chains of amino acids) and also branched-chain amino acids (BCAAs). Biologically active peptides are known to provide significant functional benefits for metabolic regulation that can help with weight loss and even the immune system. Almased contains eighty (80) bioactive peptides.

BCAAs are comprised of leucine, isoleucine, and valine. They are involved in protein construction, attributing to energy during exercise. During long bouts of aerobic exercise, when glycogen stores are low, your muscles will use BCAAs for energy. Some research has shown that BCAA supplementation can support the breakdown of muscle tissue during exercise and help stimulate protein production during and after exercise. In one serving of Almased, there is 2300 mg of leucine, 1400 mg of isoleucine, and 1400 mg of valine.

If you use Almased, you can feel rest assured that you’ll be getting a fair amount of bioactive peptides and BCAAs

Diet and Exercise Plan

In a nutshell, here is Almased's Bikini-Emergency-Plan:

Week 1

During the first week, drink a protein shake as a meal replacement for all meals (three times per day). This plan will help you start on a clean diet plan or athletic plan, helping you to reset your diet, as well as, supporting muscle growth and retention, imperative for metabolic-support.

You can do light aerobic exercises, 30 minutes a day to help support, in other words, speed up and improve your metabolism. Avoid vigorous exercises until the second week. Keep track of your progress using either calorie counter apps, calorie trackers for weight loss, or any fitness apps for exercise and weight loss.  

After week one, you can start adding back one healthy meal into your daily diet. In short, replace two meals per day with a protein shake and eat one healthy, sensible meal.

Week 2 and Beyond (Until Desired Body Weight is Reached)

During this second phase, engage in aerobic activities or full-body workouts that incorporate ab exercises. Abdominal workouts in conjunction with a full-body workout plan can help you burn belly fat and build muscle. This can be beneficial for anybody, including women looking for the best way to get in shape after having a baby.   

Tip 1

You can consume Almased either before or after a workout. With 27 grams per serving (8 tbsp), Almased provides enough protein to the muscles before and after a workout.

In general, supplementing with protein before and after a workout, increases physical performance, lean body mass, and strength. Save the protein shake for after a workout if it bothers you to exercise on a full stomach, which could affect your performance at the gym. 

Tip 2

Exercise 30-60 minutes per day of moderate or vigorous activity of either of the following:

  • Cardio activities, such as cycling, aerobic dance, jogging, or swimming
  • Weight-lifting (10 lbs or more weights as able) with moderate reps

Tip 3

For best fat-burn, warm up your body for about 5-10 minutes in a low-intensity steady state. Avoid doing too much cardio before weightlifting to prevent exhaustion when pumping iron.

Next, engage in weightlifting activities, such as bicep curls, leg lifts, deadlifts, overhead press, abdominal workouts for 20-30 minutes. You can assign a day to specific body areas, e.g., Monday is leg day, and Wednesday is upper body day. After weightlifting, engage in 20-30 minutes of cardio (low-intensity steady state) while keeping your heart rate up in the fat burning zone to continue the fat burning process.

Tip 4

Always check with your physician before starting any diet or workout program. Also, if you have any physical limitations, consult with a personal trainer on the best exercise techniques.

How to Get Into a Fitness Routine

1. Get Moving

Any beginner’s guide will encourage you to “just do it.” You can look up all the ways on “how to motivate yourself,” but ultimately it is just a matter of getting yourself up and moving.

You can either exercise from the comfort of your own home, outdoors, or at the gym. Personal trainers at any gym can help you find a good gym routine; however, if you are strapped for cash, you can find plenty of workouts available online or in magazines to follow. Find exercises that are challenging, but safe and realistic to your physical needs. Push yourself to the best of your ability, but recognize when you’ve gone too far.

2. Exercise in the Morning

Since training can be so easily put off, adding exercise to your morning routine is a sure bet that it won’t be forgotten or skipped. This may require you to sleep a little earlier and to wake up earlier. Just a small shift in your schedule can help you not only get in better shape but feel confident in being able to accomplish at least one item on your to-do list each day. Plus, studies show people concentrate better and are more productive after exercise. 

3. After an Intense Workout, Drink a Protein Shake

It is recommended to consume a protein shake within forty minutes to two hours following a workout session to take maximum advantage of a limited anabolic (muscle building) window. The anabolic window is a period when muscle growth occurs, and protein supplementation is needed. When you consume enough protein after a workout, you will gain lean muscle mass and lose body fat at the same time. So be sure to supplement with Almased after an intense workout to fuel your recovery.

Here’s an example of an effective fitness routine that can help you get back in shape fast!

Your Everyday Fitness Routine

7:00 AM: Exercise for 30 to 60 minutes

8:30 AM: Protein Shake

10:00 AM: Mid-morning snack (optional)

12:30 PM: Sensible lunch

3:00 PM: Mid-afternoon snack (optional)

6:30 PM: Protein Shake

At least 2 hours before bedtime: ½ Protein Shake (optional)

Tip 1

If needed, you may have a low-calorie snack (less than 350 calories) two times per day. Don’t forget to drink plenty of water to prevent dehydration. Also, drink low-sodium veggie juice or broth between meals to help curb hunger and to replenish your body with electrolytes.

Tip 2

Depending on your size, you would consume 6-10 Tbsp of Almased per meal replacement. Check here for the suggested portion per serving. It is beneficial to add 1 tsp of olive, flaxseed or walnut oil for omega-3 fatty acids and 1 Tbsp of ground flaxseeds or chia seeds for fiber to each shake.

Tip 3

Some individuals with higher calorie needs may want to drink a ½ shake in the evening, which is best consumed two hours before bedtime. The long-acting soy protein will help your muscles recover overnight, reducing next-day muscle soreness. Some people have reported better sleep drinking Almased in the evening. You can mix Almased with a dairy-free shake or fruit smoothie. For best weight loss results, follow Almased’s recipes and mixing instructions.

The Fastest Way To Get In Shape Is To Start Today!

Almased is high in protein, which aids in retaining and building lean muscle mass. An increase in lean muscle mass can help sculpt and transform your body. The fastest way to get in shape today is to start following a good gym routine and adding Almased to your diet. Begin Almased in combination with a workout plan and start seeing results today.

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