How To Get In Shape In a Month – Know The Truth!

How To Get In Shape In a Month

I have been asked a lot of times if it is possible to get in shape in a month or even less time. The answer is: It depends only on yourself!

If you are serious about getting in shape in one month and you are willing to follow a stricter nutrition than you would normally do, you will achieve your goal faster.

I will give you some guidance about what are the most important points.


Tip 1: The best fat burner, detox, and cleanser of your body is SIMPLY WATER!

Water is the best thing you can do for your body, as it helps to wash out all the toxins, clear your organs (most of the fat is stored on our organs, when this fat disappears we will lose weight and our belly will get flattened from inside), and burn fat! When you start loving your body and take care of it (coming to this site, you already do) you will notice by yourself that drinking water is one of the pillars in your daily routine.


How much water should I drink daily?

I drink daily about 2-3 Liters. When my goal is to burn fat faster, for example after Christmas (we all know that situation), I drink about 3-4 Liters a day.

After waking up, I drink about 0.5 – 1.0 Liters on an empty stomach. After 30 minutes I have my first breakfast. During the day I drink some cups of water every 20 minutes. If it is too much trouble for you counting the cups, get one big bottle of water and drink it during the day, filling it up once or twice.

During my workout, I drink about 0.5 Liters. The key is that your body is supplied with water during the whole day. The easiest way to know when you have achieved hydrate your body correctly is when your pee is crystal clear! That is the perfect state to start your workout. A nice side effect is that you will feel lighter, fresher, and your mind will be clearer!

Tip 2: Green Tea, Black Tea, Red Tea, White Tea

In combination with water, I would recommend drinking 2-3 cups of tea. It is not so important which one you chose now, they come all from the same plant and are fermented in a different way. I will do a special post only about teas and explain that in further detail about the exact benefits and differences about them and how to prepare them correctly.


I personally drink 2-3 cups of Japanese green tea every day. It helps detox your body faster, keep your heart healthy which will improve your metabolism and progress at your workouts. To explain it in simple terms, the caffeine inside the tea accelerates functions in our body giving it fast fat burning properties.

Tip 3: Avoid deep fried food

As you have heard many times, deep fried food is a killer if you want to lose fat and get in shape.I am not talking about our cheat days, with our good nutrition, we will also have some days when we can eat deep fried food.To achieve our 30-day goal, we should really avoid it completely. Too much fat is stored in our cells and our hard worked gains will disappear. It is not worth it!

Tip 4: Vegetables

We need a lot of natural fiber, and the best source of that are vegetables. They help us to clean our bloodstream from fat, make us feel fuller and give our body important vitamins and minerals. It is the best foundation for our body to function at full speed.


Tip 5: Omega 3 fatty acid

It is commonly known that Omega 3 is vital for our body to function properly. I agree with that from my experience. Omega 3 is a fat which creates a protective film in our veins and arteries, and this fat blocks the “bad fat” so it can not be deposited on our organs.


We can get in naturally from our food, salmon, halibut, mussels, tuna, sardines, hemp, avocado, chia, walnuts, seeds and seed oils, broccoli, lean red meat. There are higher and lower concentrations.

Another source is capsules. There are many different brands and types of Omega 3 which you can buy easily in the pharmacy or on the internet. I personally take one capsule in the morning and one in the afternoon, so my body is always filled with it.

I have created a special post about Omega 3, if you want to read more about it, click here!

Tip 6: Avoid white bread

Try to avoid the gluten in the white bread for these 30 days period and you will see that the difference is huge in terms of losing weight and feeling lighter and fitter. Bread is empty carbohydrates to explain it in simple words, that means that your blood sugar will rise fast, you will feel good, but after a short period it will fall down again and you will feel hungry and without power.


A lot of white bread is bleached!

Instead, eat …..

Tip 7: Fruits and Berries

To keep your sugar levels up and ensure that your body and brain functions at peak levels, instead use fruit as a natural sugar source.


I personally eat 2-3 pieces of fruit and some berries before 11:30 a.m. The nice effect is that when your body is used to it, you will avoid having that “I need something sweet now!” – Attacks. Besides, the vitamins and water in the fruit will help your metabolism naturally.

Tip 8: Workout on empty stomach

In the morning our blood sugar levels are consumed by our body at night. While you are sleeping you can´t do any intake, so your body, even at sleep needs a minimum of energy (your brain is always working!). When you wake up in the morning and you work out for 30 min, the first thing that your body will attack are the pure fat cells. That is exactly what we want!

It could be 30 min of skipping rope, running or some burpees, the important point is to break the sweat for 30 min before having breakfast. That is one very effective way to burn fat fast. I will write a special post on morning routines on empty stomach.

Tip 9: Intense workouts

In general, if you want to have fast result in burning fat, you need to do some type of HIIT (High Intensity Interval Training). I am sure you have read and heard about it many times. The root of it is that you do an intense fast full body workout to activate many muscles in a short time. You break your sweat fast, accelerate your heart rate and use your upper and lower body. The big effect comes later, it is called the “afterburn”. Your body burns the calories during this rest phase constantly and regularly, that gives a lasting effect.

Tip 10: Avoid carbohydrates after 16:00 p.m.

This is something I always do in my cutting and ripping phases. It is one of the fundamental things I recommend everybody, especially for women and girls.


I prefer to have my carbs in the morning and for lunch, the reason for that is that our body converts the carbs into sugars. Our body needs about 8 hours to burn them out of our body whilst sleeping. If we take them in the morning, we are active during the day and our body burns them.


If we eat them at night and go to sleep, instead of burning fat, we need to get rid of the sugars first, so we won´t have our burning effect whilst sleeping. But we want that! Yes,we burn fat whilst sleeping!

Follow these tips, workout hard and you will see how you will be dropping cloth sizes and dresses in no time! Your husband, boyfriend, or partner will notice is in many different ways! Maybe you get a little twinkle in his eyes, like when you first met him and your girlfriends will be a little bit jealous and curious asking you how you are dropping down so fast and you will be catching all that compliments at work. You know what to do now! So do it!

This is all for now, I hope that you enjoyed reading this and that you follow my advice on how to get in shape in one month. If you have any questions, leave a comment below and I will get back to you as soon as I can.

Ciao Ciao for now!

Talk to you soon,



  1. How to get in shape in a month! See, I entirely agree with you when you mentioned water as the number thing that could make you get in shape because it serves as a detoxifier.Many people don’t know the power of water instead they keep on taking processed drink into their system that will eventually slow them.

    Aside from water, you also mentioned vegetables, green tea, and others and you indeed covered a lot that could really bring about getting in shape if adhered to.

    Thank you, man, and keep on doing what you are doing because you are saving lives.

    • Dear Nnamdi,
      thank you very much for your comment and your point of view. Yes, water is really so underestimated but such a potent detoxifier and fat burner. Exactly, the processed drinks are full of disguised sugar and people think that it helps them, but in reality, they do more bad than good. Water is the key! We don’t need to do anything extraordinary, if we keep it simple we will have results. Vegetables and green tea a very powerful to get in shape.
      Thank you again for you nice feedback.

  2. Good tips for how to burn fat fast and get in shape in a month.
    I don’t think I have ever trained in the morning before breakfast. I always feel so tired and are not motivated at all to work out. But I like the idea.
    I have reached menopause now and struggled with my weight. That’s because I sometimes like to eat chocolate and high-carbohydrates. Normally I just low-carb food but I get those cravings sometimes and just eat because it’s easily available for me.

    But I like all of your ideas. They are great.

    Thanks for sharing.

    • Dear Tove,
      it needs some effort and willpower to train on an empty stomach in the morning. When I want to lose weight fast it is one of the things I do. It is really effective!
      The this about the low-carb diets are that sooner or later your body requires more energy, even more if you are working out. That means that you can do that for a certain amount of time, but not forever. It is a sensible issue as you need to start having a feeling for your body needs. You can reach a level where you know what your body wants from you. That carvings are the result of an imbalance in your system, you can balance that with the right amount of fruits and good carbs. Don´t worry about chocolate! You can eat it! Most preferable if it is dark, something around 80-95%. It is important that you just use it and not abuse it. Once or twice a week some pieces of it, do more good that bad. It has good properties for our brain and muscles, it even protects our heart.
      I hope that helped you a little.
      Thank you and you can always come back to me if you need more help.

  3. Great post! So many good tips for getting in shape.
    I don’t know how you can drink this much water. I’m struggling to get 1 Liter in. I’m not really getting thirsty very often and need to remind myself to drink. Any tips for that?

    • Dear Elektra. Thank you for your comment.
      Working out and drinking water goes hand in hand. When your body is burning and you are sweating during your workouts, automatically you will get thirsty during the day. Your body will request water by itself from you.
      Many times we forget to drink, a tip is to fill up a bottle in the morning and place it at a spot where you see it so you can drink it during the day.

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