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Fat to Fit in 4 Simple Steps (SCIENCE PROVEN)

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Rating: 4.0; Vote: 1

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.
Date: 2022-05-09

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Comments and reviews: 10

David
Hi Jeff, I have 2 questions: )
1. Can exercise reverse the damage which is brought by incorrect sitting, I dont know why, but I always tend to lean forward when I am sitting and I feel it is affecting my lower back.
2. Because I played the saxophone in school, I always held my saxophone bag in one hand, mostly in my right hand, and as a consequence, latter I developed pain between my rhomboids (at the top of the connections) and sometimes it feels very strange, I feel the pain mostly when I do exercises which include pulling things, like the farmers walk or even during seated back rows. I went to more doctors, but sadly the pain dosent seem to go away.
ps. I am training consistently for the past 5 years (4/5 times a week) with your help and I can gladly confess that during this time I never experienced any injury: ) And of course I jumped from 48kg ( 15%BodyFat) to 72 kg( 8%Bodyfat) The emotions which sport brings are unbelievable
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sport
How to keep a caloric deficit and still maintain enough energy for intense exercise? The background to this question is that I have been training for 5-10k running races (while maintaining weight training a few days a week); with the intensity of the workouts I need enough calories to ensure I get through them. If I cut back on calories I run low on energy, especially during intense workouts. The big problem is that I can't get rid of some belly fat, and notice that on days that I take on more carbs in anticipation of a race or intense workout I gain belly fat. So, to ask another way, how to find the balance between caloric deficit to burn fat yet still maintain energy for intense workouts?
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Stephanie
Awesome video, as always. I could use some advice: I'm planning on changing up my training. I've been resistance training for years and just joined a boxing gym. I've also recently increased how often I'm jogging. This is all to get the physical changes I want, to have more fun with my workouts, and to work on my self defense skills. However, I'm worried I may overdo it or spend too much time doing one thing and neglecting another. Basically, my question is what tips do you have for creating a training program that incorporates multiple goals or disciplines? Is this even a good idea or should I pick 1 thing and stick to it?
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Michelle
How do you find your base calories for step 1? I'm getting conflicting BMR info from my doctor vs FitBit and a Resting Metabolic Rate Analysis (the one with the Bane mask. FitBit and analysis put my BMR at around 2200. The doc's office - which asked nothing about my current activity levels and is measuring BMR via a scale type device - put my BMR at 1600. If I cut 200 calories from that, I'm down at 1400/day while lifting 3 times a week. How do I find a reliable number as my base from which to cut calories?
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Stefan
Whenever I do tricep push downs or any other isolation exercise for the triceps (and even db pull overs) I feal a pain in one of my tendons I think from the long head (sometimes on both arms) causing me to skip those exercises fairly regularly. What can I do?
How can I use leg drive better at bench press? And how does one do underhand db bench press?
When I do pull ups/chin ups/ DB and BB OHP I hear my shoulders pop sometimes, but not at all painfully. Should I worry about this?
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Daniel
Is it possible (or even a good idea) to separate workouts into 2 shorter (15-20 min) sessions per workout day? Asking for us work-from-home people who, due to family and work obligations, can't consistently get 40+ free minutes to workout during the day; but we do have a few 20-min breaks during the day where we can squeeze in a workout. How would we split up working muscle groups if we want to take this two-a-day approach, let's say for strength training? Thanks, Jeff.
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DeadeyeJoe37
The volume eating where you eat a lot of high volume low cal foods is one of the best ways to keep your calories in check while feeling full. Turning a sandwich into a salad or wrap (low cal tortilla) is one great example. A large bowl of cereal replaced with old fashion oats cooked in skim milk with protein powder mixed in at the end is another great substitution. You feel full longer and have a fraction of the calories
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Gerald
Jeff. Thanks for the info. I m pretty lean already but have a bit of a problem area in my lower abs. Can t seem to get rid of the little fat that s stored there. I don t think I need to go into a calorie deficit because I m lean everywhere else. So is a calorie a calorie? What I mean is, could reducing calories from fat while simultaneously increasing calories from protein help with the problem area?
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Tito
Hi. I have been waiting for this a long time & I'm 52 years old & I also ride a mountain bike (Enduro. I have a R Supraspinatus Tendon tear & my right bicep looks weird. Is there anything that can be done so as that my biceps would look a bit symmetrical with my left bicep?
PS: My right triceps has more mass, while my left triceps is more defined. Hoping for your immediate reply. Thanks!
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JP_L
Jeff how can i mix high volume for hipertrophy and not being too long working out? Is there like a most effective way to train for strength and volume without being forever doing it (considering progressive overload, where from time to time you increase reps or sets? My priblrm is think i reached a plateau, and i ve increased weight, reps, etc. But my workouts are becoming too long
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