Fat to Fit

Fat to Fit

Anyone who makes the decision to go from fat to fit and actually follows through with a workout and diet plan should be commended. Any effort you put in will reflect on your waistline and there is no single right way to lose weight or get fit.

However, there are ways that you can make this transition without risking harm to your muscles, joints and even your cardiovascular health. There are also ways that you can make the process easier and more manageable, which is where these 10 rules for going from fat to fit come in.

Get help going from “fat to fit” with HIITMAX. Find your own personal training program today.

10. Take Small Steps

You’re not going to lose all of the weight overnight and quite frankly, you wouldn’t want to. Such drastic weight loss can alter your metabolism, send your body into starvation mode and increase the odds of rebound weight gain. You also want to avoid going from a fast food diet straight to a diet where you abstain from everything that is bad for you and focus only on the good.

The more hurdles you put in front of yourself, the higher the chance that you will trip, fall and land short of your goal. Instead, take things easy. Set small goals and don’t try to do too much at once. If you haven’t exercised in a long time, then don’t spend hours in the gym or try jogging around the block several times. Walk before you run—literally. If you’re used to fatty, processed foods then start replacing unhealthy meal with healthy ones, focus on cutting back as opposed to completely abstaining.

It will slow the process down, but it will drastically improve your chances of actually making it through.

9. Avoid Fad Diets

Go From Fat to Fit

Don’t fall for the latest celebrity diet and don’t assume that you can lose weight as easily as they do. They have personal trainers and nutritionists and they are afforded the time they need to work on their diet. If you live a busy life, have kids, are on a budget or work a demanding job, it’s just not as easy.

Not to mention the fact that these fad diets either consist of starving yourself, consuming unsafe weight-loss supplements or using some kind of magical cream, lotion or milkshake that will reduce the size of your bank account but not your waist.

Eat well and eat clean with a superfood mix like DetoxOrganics.

8. Eat More Protein

Protein

Thanks to something known as The Thermic Effect of Food, if your daily calorie allowance has a greater composition of protein than usual, then your body will burn more of those calories for basic metabolization. That’s because your body uses some of the calories you consume to process the food you eat and it uses a greater proportion of protein than anything else.

In fact, as much as 35% of the protein you consume may be used by your body in this manner. Protein will also help with muscle synthesis and the more muscle you have, the higher your metabolism will be. Just don’t go overboard. Your diet should be around 35% protein and no more.

Don’t get sucked into a no-carb, high-fat diet either. By all means cut down on carbs, but don’t eliminate them from your diet entirely. If you’re exercising on a regular basis then your body will need those carbs to fuel you and if you starve it of this essential fuel then it will begin to breakdown muscle as well as fat.

7. Give Yourself Time to Heal

To get fit you need to push yourself. But if you push yourself too much at once then you’ll be feeling the effects for days on end. As mentioned above, it’s all about taking small steps and when it comes to exercising, whether you’re running, playing sport or lifting weights, you need time to heal.

Your body uses this time to grow muscle and time out of the gym is as essential as time in the gym if you want to grow muscle. It will also help you to avoid severe cases of muscle pain, known as DOMs (Delayed Onset Muscle Soreness). A little pain the next day is fine and normal, but a severe case needs to be avoided at all costs because nothing will derail your fat to fit goals like several days spent struggling to move and groaning in pain every time you move.

6. Lift Weights

Losing weight shouldn’t just be about cardio. You also need to lift weights at least 2 times a week. To avoid a week of severe DOMS, limit yourself to 2 or 3 sets per exercise and one exercise per body part. To begin with focus on key compound exercises like bench presses, squats and deadlifts, before adding more as you get comfortable with the process and as you begin to understand just how far you can push yourself.

You will burn a lot of calories doing strength training, as much as 10 calories a minute with push-ups and pull-ups, and more if you add dumbbells and barbells to your training. And as your muscles grow your metabolism will increase and you will burn more fat. It will also improve your definition.

5. Avoid Fruit Juices and Smoothies

Go Fat to Fit

Fruit smoothies and juices contain a wealth of healthy fruits, seeds and vegetables, but those sugars are broken down and they lack the fiber and enzymes you would get from consuming the fruits and vegetables whole. There are also a lot of calories in these drinks and if you’re looking to lose weight it could push you over your limit.

By all means eat fruit and vegetables. In fact, you should be working as many of them into your day as you can. But don’t assume that smoothies and juices are just as beneficial, because they are not.

4. Fill-Up

To keep those hunger pains away make sure you consume the right foods. Simple sugars and fats won’t fill you up and keep hunger at bay, but complex carbs, quality proteins and fiber will. A breakfast of oats and egg whites will give you plenty of protein and fiber and it will also steadily release energy throughout the day, avoiding those brunch-time sugar cravings.

Beans, vegetables—anything that has soluble fiber will fill you up. If you currently have an insatiable appetite and aren’t getting enough satisfaction from your reduced calorie intake then look to foods like Konjac noodles, which are made from a unique Asian plant that basically forms a gelatinous plug in your stomach, forcing your body to digest slowly and therefore keeping you fuller for longer.

You can also try slowing down when you eat. Fast eaters are known to pack on more pounds than their slower counterparts. There could be a number of reasons for this, from a change in the body’s hormones to the signals of satiation that the stomach sends to the brain. But the reason isn’t relevant, the only thing that matters is that it’s effective.

3. Drink Tea

Drinking Tea Benefits

Black tea, green tea, matcha tea—any form of tea is good for you and will also help to speed up your metabolism. Caffeine has been shown to increase the metabolism and seems to have a greater impact on overweight individuals. There isn’t as much caffeine in tea as in coffee, but it’s packed with antioxidants, it’s hydrating and it’s much better for you overall.

If you can’t stomach the taste then a cup of coffee or two will suffice. Drink before a workout and when you wake-up to kick-start your metabolism and give you the energy boost you need.

2. Keep Track

You need to keep track of every mile that you run and every meal that you eat. By keeping a meal journal you can better understand just how many calories you are eating everyday and how much of that is protein, carbs or fat. Don’t worry about spending hours keeping all of this detailed info documented, just use an app like MyFitnessPal and invest in a Fitbit if you want to make life even easier.

A meal journal will provide some clarity and you might be surprised at just how much you actually are eating compared to how much you thought you were eating. A fitness journal will give you some goals to aim for and some satisfaction at achieving them. After a few weeks on this road you will reach a plateau of sorts and you will begin to feel like nothing is happening and that you haven’t achieved anything. Being able to look back over your progress and to prove to yourself just how big of a leap you have taken will provide the motivation you need to kick those doubts to the curb and push on.

1. Finally…Have Fun!

Don’t forget, this process should be fun. Yes it’s a chore and yes there will be difficult times ahead, but if you can take satisfaction in what you are doing, if you can enjoy the process or even just the end goals, then you have already won the battle. From there you just need to go on and win the war.

Speak Your Mind

*

Site by codeart.mk