Lose Weight Fast

“Fat to Fit” in 4 Simple Steps (SCIENCE PROVEN)

“Fat to Fit” in 4 Simple Steps (SCIENCE PROVEN)

“Fat to Fit” in 4 Simple Steps (SCIENCE PROVEN)

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.

If you’re looking for more videos on how to lose fat or want a perfect beginner workout to get you started, be sure to subscribe to our youtube channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

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20 Comments

  1. NOTIFICATION SQUAD “FAST ACTION” Q&A – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 10 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

  2. 1. I eat to much
    2. I never exercise
    3. I don’t have abs
    4. I’m not lean
    5. I have more than 18% body fat

    Theirs a list of things that aren’t gonna be true from now on

  3. Excellent video and advice.
    Can I please ask you one question.
    I have a problem with eating, I cannot eat 5 small meals a day,even if macros are spread correctly in all 5, my body wants more and I feel I am constantly hungry .But I can eat 2 meals a day in 5 to 6 hours window and be happy for 17 to 19h without any hungry what's so ever or any craving for anything. And in them 2 meal I will have my 160 to 200 gram of protein,fat and I keep my carbs at 100g.
    But looking at other videos people advice on spreading protein in 5 to 6 equal meals as body cannot process more that 30 to 50 gram of protein per meal.
    I lost 70 pounds in 8 months following kind of a poor keto, 60g of carbs per day,protein and fat in rest of macros and lot of cardio.
    Been doing weight resistant training for past months and cardio as walking 5 miles per day.
    Not looking for miracle but would like to impove bit more,get some muscle and get bit leaner.
    Age 43, weight about 240 pounds (114 kg), height 190cm, 6ft 3 inches I believe.
    Any advice would be greatly appreciated.
    Apologies for poor English
    Thank you

  4. Jeff is the 🐐I’ve lost 60 lbs (and counting) in two years and kept it off by quitting dieting! Making consistency better food choices over the long term. I’ve also gained a lot of lean muscle mass est. 20 lbs by not giving up on the gym, even if I take a break from the gym, I always find my way back. For me the most important thing was expanding my timeline.

  5. Can someone help me? I have tried this approach before, but after two weeks of more work on less calories, my body shuts down. I just have zero energy to get through the day, let alone exercise, then it’s back to the old habits.

  6. My problem is boredom and stress which I am at 24-7. I am in a horrible job that I can't seem to find a way out of and I can't afford to do anything fun outside of work. I find myself eating.

  7. my habit was calorie deficit, practically starving myself for 4 days of the week and the other two I'd let myself go, and from what i've calculated, eating sometimes double my recommended calorie intake because I didn't realize how calorie dense some of the things I was eating were. Changed my life, honestly. I'm genuinely currently trying to find a way to lose weight slower, because I'm worried that in a years time i'll have sagging skin if I keep going at my comfortable rate right now. hahaha. honestly, I feel blessed to have this problem.

  8. Jeff, you really hit it on the head when you said "breaking a habit is a hell of a lot harder than making tweaks to food choices"
    I know personally when I am overweight(which is often), it is a result of habitual behaviors that sabotage my fitness goals. It is mostly due to stress, but also the laziness that comes with mild depression, which is compounded by poor food choices. You can see how this becomes a self sustaining cycle that is just horrible for health and fitness.
    For me personally, it is an act of will, determination, and commitment that has gotten me closest to my goals, and it is an extended period of stress that leads to my abandonment of those goals. Geez, just writing this makes me hate myself a little more for giving up on myself, what a mess. Thankfully, I am aware enough to stop these negative trends of self destruction before they become serious, but I would really love to break the cycle altogether. Thing is, I thought that I had, but it was illusion, or delusion, not sure, but it wasn't reality.

  9. Yes but a calorie deficit for a period of time will crash the metabolism! The metabolic rate will adapt to the deficit amount !!

  10. I have a question for you, say you do 70 lbs of 10 reps of a dumbbell bench press at 3 sets and you do a 45 lbs of 16 reps of a dumbbell bench press at 3 sets. Per the math you are realistically doing the same weight per set because 45 lbs × 16 = 720lbs. 70 lbs × 10 =700. Per this math would this not be the same type of workout? The difference would only be that the weights or dumbells are different in total weight per dumbbell. Is this scientifically correct and with proper form and control provides a solid workout. Once this becomes easy or you hit your target for your goal, the goal would be to either increase 1 attribute to the exercise such as the reps or the sets to increase for muscle growth. Repeat this tactic everytime you do this specifical exercise. Will this work for muscle growth?

  11. You need to raise your metablolism while lowering your caloric intake to average levels for your gender.

  12. The fat to fit also does work better slightly when you reduce fat in take in gram and increase protein in take (some carbohydrate reduction will be based on needed calorie in take daily).

  13. A few years ago I went from being 92kg(203lbs) to 80kg (176lbs) in 5months and all I did was exercising 3times a week and said no to any unhealthy food 5days a week. The key was being consistent!

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