If you want to get in shape and do that at a faster speed, the following tips will help you to do so.

Start a high protein diet

If you consume more brown and grey family of foods, like breads, chips and other items, you will need to change to a high protein diet if you want to get fit faster. Changing the fuel source will help you to get in to shape within a short duration. Your diet is important because it is about 80% of the fitness equation and so if you want to achieve a great shape eating poorly, that is not going to happen. Protein is necessary because it will help you to build muscle mass and it will boost your metabolism to burn more fat already present in your body. It will also keep you full for a longer duration and that means you will consume less food.

You will need about 30 g of protein per meal or one gram protein per pound of bodyweight per day.

Drink more water

To get in shape faster, you will also need to drink more water along with lots of protein. Staying hydrated is very important for weight loss and better health. When you drink a full glass of water before meals, it will reduce your appetite and will help you to force your body to use the stored fat as an energy source. That alone will help you to lose the extra fat and bring back your body into shape. Water will also ensure that everything inside your body is running as they should. If you want to speed up the process and get more benefit, you should add a bit of ice to your glass. Cold water will boost your metabolism and will help you to burn more calories thereby bringing you back into shape.

Focus on compound movements

Regular exercise is a must for you and while performing regular exercise, you should focus on compound movements. In strength training, you should use those moments which will give you the most benefit for your time and effort. Compound movements are those exercises which will engage more than one different muscle groups. Some of the common compound movements include squats, deadlifts and bench presses. When you perform compound movements, they will recruit more muscle fibres in every rep. These moments are also beneficial for you because they mimic real-life movement patterns. As a result of that you will be able to move more efficiently in daily life.

Perform full body exercises which will help you to target more muscles in less time, burn more fat and get in shape faster.

Include HIIT workouts

By including HIIT workouts, you'll be able to get in shape faster than other people. You can speed up results by increasing intensity. Go for high intensity interval training (HIIT) and get all the benefits for your time. Alternate between bursts of all out activity and periods of rest to burn more calories at a faster rate. Since it takes less amount of time, you can easily insert it in your workout. HIIT is also the most efficient way to stimulate post exercise oxygen consumption and as a result of that your body will keep burning more calories even after completion of the work out. So, along with your strength training workouts, squeeze some time out to put in one or two rounds of HIIT workouts.

References

1. Lightning Speed Fitness Program
2. Changes to your shape
3. Characteristics of body shape of female athletes based on factor analysis