Getting in shape the old-fashioned way

In a world obsessed with quick-fix fitness trends and “transformations” in 30 days or less, it’s easy to feel intimidated by what it takes to get in great shape.

But here’s the truth: you don’t need extreme workouts, zero-carb diets, or grueling routines to see results. Going back to basics and taking it slow are the best ways to shed pounds and keep them off for the long haul.

Even trainers gain weight. I dropped 12 pounds following the plan below!

Walking: The underrated power of simplicity

You don’t have to run marathons to get fit. Walking is one of the simplest and most effective ways to build your base fitness level. Unlike running, which can spike hunger and lead to overeating, walking is a low-impact activity that keeps you active without making you ravenous.

Daily walks will:

• Boost metabolism
• Improve mood
• Burn calories sustainably

Start slowly, aim for 30-45 minutes most days, and wear good shoes! Proper footwear saves your feet, calves, knees, and back-trust me, it’s worth the investment. If you feel any pain walking, consult your doctor.

Lifting: You don’t need to go full ‘Wolverine’

Strength training is essential, but you don’t have to train like you’re prepping for a superhero role. A 30-minute lifting session 2-3 times a week is plenty to:

• Build strength
• Protect your joints
• Maintain muscle tone

New to lifting? Hire a trainer or work out with an experienced friend to learn proper technique. As a general rule, aim for weights that challenge you within 8-12 reps. If it feels too easy, increase the weight. For those with back or hernia concerns (like me), lighter weights paired with more reps might be a better fit. Always check with your doctor before starting something new.

Diet: Balance, not deprivation

You don’t need to cut out entire food groups to get in shape. Balance is the key. Treats are fine in moderation-just not every day. A balanced diet with plenty of fruits, veggies, lean proteins, and fiber will keep you feeling full and energized.

Pro tips:

• Aim for 30 grams of protein per meal.
• Include fiber, but don’t overdo it.
• Consider seeing a dietitian if you have GI issues-some insurance plans now cover this.

What works for one person might not work for another, so don’t get discouraged if your best friend’s diet doesn’t yield the same results for you. What helped me is buying plenty of fruits and vegetables but not purchasing the treats I love. I also always keep hardboiled eggs, turkey, yogurt, and peanut butter around for a quick pop of protein.

The Takeaway: Slow and steady wins

Long-term health and fitness are not about quick wins-it’s about finding a routine that’s sustainable and enjoyable. Stick to the basics, stay consistent, and focus on progress, not perfection.

If weight loss is your goal, weigh yourself once a week at the same time. Day-to-day fluctuations are normal, but if you don’t see progress after a month, talk to your doctor.

So, lace up those walking shoes, grab some dumbbells, and aim for balance. Find an accountability partner to keep you motivated-it’s always better with a buddy. Slow and steady truly wins the race.

Ron Krit is a trainer, author and consultant living in the Chicago area.