How to Stay in Shape Year Round

how to stay in shape

So you’ve finally achieved your dream physique. But now you want to avoid gaining all that weight back. After all, getting in shape is half the battle – you want to keep your body looking good! In this article we’ll cover all the tips to help you stay in shape year round.

how to stay in shape

1 – Count Your Macros

If you’re stuck in a weight loss plateau, try counting your daily macronutrient intake. This process is like tracking your calories and taking it to the next level. You need to monitor your daily protein, carbohydrate and fat levels, if you want to truly achieve your fitness goals.

Counting your macros isn’t for everyone. It takes time and some people can become too obsessive. But it’s something you should try – at the very least to see how unhealthy certain foods are. Some foods like peanut butter are dense and loaded with calories. This can lead you to overeat, or ending up stuck at the same weight.

2 – Try HIIT Cardio

HIIT (High Intensity Interval Training) can be a very effective way to burn body fat. The idea behind HIIT is to alternate between short periods of intense training and periods of slow recovery movements. HIIT sessions will burn more calories and boost your metabolism 24 hours after your workouts.

HIIT training is also quicker and more efficient than regular cardio. Walking on the treadmill for an hour can be painfully boring. You can burn just as many (sometimes more) calories in a 15-20 minute HIIT session. Stay in amazing shape with HIIT, by burning calories well after your workout.

3 – Plan Your Meals

It’s no secret that planning your meals ahead of time helps you stay in shape. People who don’t have their meals planned are much more likely to eat fast food, or grab a bag of chips. Eating these types of foods may be quick and easy, but they will only hurt your fitness progress in the long run.

With frequent meal preparation, you won’t have any more diet excuses. You will have healthy meals ready to go when you need them. It will also save you money – as buying in bulk and cooking your own food is much more cost efficient than eating out. Get on a schedule and plan out your meals.

4 – Stay Active

Don’t beat yourself up on days you can’t make it to the gym. If you really want to stay in shape year round, you need to keep your body active. Walk as much as you can, whenever you can. When going shopping for example, don’t try to find the closest parking spot. The farther you park, the farther you walk.

Everyone knows that sitting for long periods of time is bad for your health. This can be tough at work, but it’s important to get up and take breaks periodically. If your work allows it, try getting a standing desk and alternate between sitting and standing. You will be surprised at just how hard it can be to stand for one hour!

5 – Reverse Diet

Once you’ve achieved your dream physique, you can slowly increase your daily calories. This process is called reverse dieting – and it can be a great way to stay fit, without starving yourself. With a normal diet you will cut calories to lose body fat. However, you might feel more hungry as a result.

So, what is reverse dieting? Reverse dieting involves slowly increasing your calories, once you’ve hit your goal weight. There’s a science behind this method – as increasing your calories too quickly can cause rapid weight gain. Slowly add calories back into your diet (mostly from carbohydrates) and maintain your weight.

6 – Switch up Your Training

It’s common to get stuck in a rut when you do the same workout routine, day after day. And believe me when I say that doing 60 minutes of walking cardio everyday can get boring. The problem with this monotonous routine is that after a while, you will start to despise working out.

The problem is that when this happens, you might give up on working out all together. For cardio, you can try jogging, sprints, HIIT, spinning – the list goes on. Don’t get stuck in the same old routine just because you think it works. When you switch things up, working out will stay new and fun.

7 – Play Sports

Sports are an effective way to stay in shape while having fun. Forcing yourself to go to the gym can get boring – so it helps to find a sport to burn extra calories. And no, 9 holes of golf with a cart doesn’t count. Basketball, soccer, and boxing are fun sports you can play and stay in shape.

I know what you’re thinking, but how do I find a team sport to play? Depending on your age, there are a handful of ways you can join a sports team. If you’re in college there are intramural teams for just about any sport you can think of. And if you’re older, look for recreational leagues in your area.

8 – Embrace the Long Term

If you really want to stay in shape year round, you need to change up your mental approach. The problem with diets is that they never last – because they’re not supposed to. If you’ve ever been on a meal plan you know it lasts weeks, maybe months. And when diets like these end, you don’t know what to do next.

Maybe you want to celebrate and have some pizza. That’s perfectly fine, but where does it stop? Sometimes a cheat meal can turn into a cheat month. That is until eating junk food is all that your body is used to. Planning for the long term will get your mind out of this temporary approach.


There you have it – 8 quick and easy tips that will help you stay in shape year round. Getting fit is really just half the battle. But if you have a positive mindset, you can apply these tips so your body will stay looking and feeling good. Remember, take it one day at a time so you don’t get overwhelmed. Try to stay active as much as possible and enjoy a cheat meal once in a while.

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