Believe it or not, spring is just around the corner. The holidays have left most of us overweight, lethargic and tired, but with the warmer months quickly approaching, it’s time to change all of that. Will you be going away to a tropical place for the break? Do you want to have that beach-worthy body in time for summer? Or do you just want to be stronger in general and be in great shape?

For many people, making the decision to get in shape is a new concept, and it will prove a challenge starting from square one.

“The first step in deciding to get in shape is to correct your diet,” said Phil Tamari, a fitness expert and a manager at health food store GNC. “It’s 30 percent exercise, 70 percent diet.”

A proper diet for adding muscle mass is one that is high in protein. In order to simply maintain your current physique, you should be consuming 1 gram of protein for each pound of your body weight. So if you weigh 175 pounds, you should be consuming at least 175 grams of protein a day.

A muscle gaining diet must also be high in calories, as this provides the energy for your body to rebuild muscle after a tough workout. Caloric intake varies per person, as a bigger body will need to consume more and a smaller body, less. These numbers may be hard to attain for a beginner trying to stuff him or herself every day.

“That’s where taking supplements comes in,” said Tamari. “I wouldn’t recommend anything except for a protein supplement for beginners, as they would need to learn proper dieting techniques without the aid of supplements first. Taking a supplement other than protein right off the bat doesn’t teach you how to eat properly.”

Once you get the dieting portion figured out, it’s time to develop a proper workout routine. There are many schools of thought as to which type of program to follow, and each yield different results. If you are looking to simply put on muscle mass, a program such as “Starting Strength,” by Mark Rippetoe, focuses on a three-day-per-week workout plan utilizing compound movements, which are any workouts that uses more than one joint. For example, the deadlift, which uses multiple joints and involves bending over a bar, arching your back and driving upwards with your feet, is widely regarded as one of the best mass-producing workouts.

“I started using the ‘Starting Strength’ routine a few months ago and have seen great results,” said Alex Segall, a DePaul student who has made the decision to get in shape for spring and summer. “It’s three times per week so I can still have time for other things in my life, but I’ve still been able to add a few pounds of pure muscle in the two months that I’ve been going at it.”

If you are simply trying to slim down and get ripped, Tamari has a different workout plan. “I’d recommend a combination of cardio and circuit training,” said Tamari. “For example, do 45 minutes of cardio and 15 minutes of anaerobic circuit training. Start with light weights to get the form down and work up from there.”

No matter what kind of workout you choose, Tamari said that stretching is always important to avoid injury.

“I cannot stress enough the importance of stretching and the use of proper form when lifting weights,” said Alex Papas, an avid weightlifter at DePaul. “I have been working out for a few years now and I’ve been battling with an injured shoulder for about a year. You can minimize your chances of getting hurt if you stretch and learn proper technique.”

The Ray Meyer Fitness Center at DePaul’s Lincoln Park campus has a myriad of workout equipment. Everything you need to realize your physical goals can be found there, and then some. Whether you are trying to build mass or lean out, the Ray has you covered. Membership is included in students’ tuition and in the summer months, the Ray charges a flat, one-time fee of $40 for DePaul students. If you are a DePaul alumnus, membership at the Ray is heavily discounted.

“Lifting weights isn’t simply about going to the gym and being done with it after you leave. It’s a lifestyle choice,” said Tamari. “If you want to look good, feel good, be healthier and have more confidence, put in all the effort and I promise you will see great results.”