“Fat to Fit” in 4 Simple Steps (SCIENCE PROVEN)May 10, 2022
If you want to make a fat to fit transformation, you are going to want to watch this video. Here I share with you 4 simple steps that are science proven to work every time. You may have even heard some of these fitness tips before but haven’t been able to act on them. The problem is just identifying the reason why you may be overweight is not enough to give you the tools for fixing that. I aim to give you an actionable method that will help you lose fat and build muscle at the same time and not end up looking skinny fat.
The first thing you want to do when you want to get rid of body fat is create a caloric deficit. This is based on the science proven method of calories in calories out equation that states that you must create a net energy deficit. This can come through either the burning of calories through exercise or eating fewer throughout the day. At this point, we are talking about those calories consumed through what you eat.
The mistake most people make is cutting calories too drastically in an attempt to lose weight fast. As you’ll see, this winds up being in direct conflict with step 3 to be discussed and can just plain leave those that try this tired and unmotivated. When the early motivation for the diet wanes, they wind up stopping all together and putting back on the weight.
So what is a good recommendation for the amount of calories you should consume in a day in your meal plan if you want to burn fat. I say no more than 500 less than your caloric baseline or TDEE. In general however, science will show that with as little as a 200-300 calorie deficit from baseline you can experience good steady fat loss with far less likelihood of quitting. Sure, it may take a little longer to reach your fat loss goals but if you were able to more likely be able to keep the weight off for good, wouldn’t this be an acceptable tradeoff.
The next step is to figure out how you are going to reach this hypocaloric state in order to burn fat faster. This is the point that many people will decide which diet to go on. They consider things like keto, paleo, mediterranean or other popular diets. While these can all be effective, you need to think about two things above the name of the diet you want to do. These are your food preferences and your behaviors around food. The first is obvious. The only way you are going to have long term success in trying to go from fat to fit is to base your eating around foods you still enjoy and could eat for the rest of your life. When people become too restrictive with their diets they never have the ability to stick with them.
The second part is probably the most important however. This is in regards to your behavior. What behavior has caused you to put on the weight that you are trying to lose right now? For example, maybe you are someone that has a hard time controlling your portions. At every meal you eat too much and wind up getting fat simply because of excess calories consumed – even if you eat fairly healthy. Well, in order to fix this problem you wouldn’t really want to just start restricting yourself on all food portions. Your behavior is such that you are used to eating larger portions in order to keep yourself satisfied. So instead, I’d recommend decreasing your portions of starchy carbohydrates slightly (the foods that tend to be easily overeaten the most) and increase the amount of fiber and fibrous carbs you eat. These foods will keep you feeling satisfied, help maintain stable blood sugar and still give you the satisfaction of high portions.
But these just address the fat portion of the fat to fit transformation. If you just stopped here you wouldn’t look anything but likely skinny fat. In order to do this you must focus on strength training. Too often, even when people include exercise in the equation it is of the cardio type. They run, bike or walk but none of these things has the biggest requirement for building muscle – progressive overload on resistance training. You need to include weight training at least 3 times per week in your workout plan – preferably more.
If you do these 4 things and remain consistent with them, you can make a fat to fit transformation. Remember, just getting skinny should not be the goal. Losing weight without building muscle is going to leave you looking skinny fat. The key appeal to most lean bodies is the noticeable muscularity.
If you’re looking for a step by step workout program and meal plan to help you lose body fat and build muscle at the same time, be sure to head to athleanx.com in the link below and check out the AX1 program.
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