GET FIT BY NEW YEARS!

It’s not always possible to get fit in one month. After all, everybody starts at a different fitness level. People even have different definitions of fit–an athlete’s fitness goals will be quite different from a new parent trying to shed baby weight. Whatever your starting point, it is possible to become noticeably fitter within 30 days by a dedicated combination of good diet, cardiovascular exercise and resistance training.

Step 1

Eat a healthy diet. Harvard nutritionist Walter Willett recommends focusing on proteins, essential oils, fruits and vegetables. If weight loss is part of your fitness goals, include calorie counting in your diet regimen. However, simply switching out unhealthy foods like sugary snacks and fast-food meals can make a difference in your fitness.

Step 2

Drink plenty of water and get the proper amount of sleep. A minimum of eight glasses and eight hours is necessary to achieve optimum fitness, says health expert Dr. Mehmet Oz.

Step 3

Commit to a cardiovascular workout, such as running, cycling or group aerobics, three times a week. For each session, train 30 to 40 minutes at an exertion level of 6 or 7 on a 10 scale. Triathlete Kelly Dodge notes that at this level of exertion, you will be breathing hard but still able to carry on a conversation.

Step 4

Commit to a resistance workout, such as calisthenics or weight training, three times a week. Perform this workout on alternating days from your cardio training. For each workout, spend five minutes working on all major muscle groups in the body until you’ve covered your chest, back, abs, legs, arms and shoulders. As with cardio, aim for a perceived exertion level of 6 or 7 on a 10 scale.

Step 5

Take one day off each week from both your workout and diet. This is your day to rest your body and indulge in those guilty food pleasures your diet forbids. Personal trainer Bill Phillips advises this because it makes your fitness regimen easier to sustain over time.

Step 6

Record your workouts each day, including exercises done, for how long and your perceived exertion level. Weigh yourself and measure your waistline once a week, recording those results in the journal.

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