Get Fit in 90 Days: Follow this Ultimate 90 Day Fitness Plan
Getting fit and in shape is no easy feat, but with dedication and hard work, it can be achieved in just 90 days. To make the process easier for you, we’ve created the ultimate 90-day fitness plan to help you get started on your fitness journey.
Introduction
Before diving into the plan, it’s important to understand what you’re getting yourself into. While 90 days may seem like a long time, it’s a relatively short period to achieve drastic changes in your fitness, body composition, and overall health. That being said, it’s important to have realistic expectations and not expect overnight success.
This 90-day plan combines a mix of cardio, strength training, and a healthy diet to help you achieve your fitness goals. To optimize your results, it’s important to follow the plan as closely as possible, as consistency is key to achieving long-term success.
The Plan
Weeks 1-4
During the first four weeks, the focus will be on building up your endurance and cardiovascular health with regular cardio workouts 3-4 times per week. A mix of cardio machines such as the treadmill, elliptical, or stationary bike, along with outdoor workouts such as running or cycling is ideal.
Strength training should also be incorporated into the plan, targeting all major muscle groups with bodyweight exercises or light weights. This helps to build lean muscle mass and increase metabolism while burning fat. Aim for 2-3 strength training sessions per week.
Make sure to also pay attention to your nutrition during this phase. Focus on eating a healthy, balanced diet consisting of whole foods such as fruits, vegetables, lean protein, and complex carbohydrates. Drink plenty of water to stay hydrated throughout the day.
Weeks 5-8
The next phase of the plan focuses on increased intensity and challenging your body to enhance performance. Cardio workouts should be increased to 4-5 times per week, with a focus on progressive overload and increasing the difficulty of your workouts.
Strength training sessions can also be increased to 3-4 times per week, targeting the major muscle groups with heavier weights or more challenging exercises.
In addition to maintaining a healthy diet, consider tracking your food intake with a food journal or app to monitor your calorie and nutrient intake. This will give you a better understanding of your eating habits and help you make necessary adjustments if needed.
Weeks 9-12
The final phase of the plan focuses on pushing your body to new limits and reaching your fitness goals. Cardio workouts should be 5-6 times per week, with a mix of high-intensity interval training (HIIT) and steady-state cardio. HIIT is a great way to boost metabolism, burn fat, and increase cardiovascular endurance.
Strength training should also be maintained at 3-4 times per week, with a focus on heavier weights and more advanced exercises. This will help to build lean muscle mass and increase overall strength and endurance.
In addition to maintaining a healthy diet, consider incorporating supplements such as protein powder or BCAAs to support your fitness goals and aid in recovery.
Conclusion
With dedication, hard work, and following this ultimate 90-day fitness plan, you can achieve your fitness goals and improve your overall health. Remember, consistency is key, and it’s important to maintain a healthy diet and regular exercise routine even after the 90 days to maintain your results. Good luck on your fitness journey!
