“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 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.

[weldon]

1. Calories burned > calories taken in
2. Good foods, but not too much
3. Grind
4. Keep grinding!

[athleanx]

*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!

[VitalityFitnessScience]

Breaking bad habits is key. Imagine we would substitute our bad habits with positive and productive one. Man, who we could become!

[jackywacky]

This made me cry, it feels like i was meant to see this... It's such a realistic representation of a weight loss journey. I’ve been struggling with my weight literally my whole life, failed so many times but just like you, I have faith that one day I will reach my goal and finally be truly happy. Currently, it’s been 4 months since I started my weight loss journey and it’s going slow because i’m not really exercising... I just got some diet help from Next Level Diet which guided me to reduce my food intake. But if I really want to, I could still eat something without restricting. I already lost 17 pounds and I’m much happier everyday :) Of course, there are times when I fall off but that’s why it’s called a journey. It has ups and downs but as long as you have faith in yourself, all your hard work will pay off ❤️

[bsbaseball]

Hey Jeff I just wanted to say something. Back around the start of Covid I got fat as hell and needed help. I decided that I was going to start working out more and get healthy. I did a bunch of like cardio and stuff but I wasn’t into it: I started watching your vids while I decided to try to do a recomp style body change built around weight lifting, and your workouts really helped me when gyms got shut down, and talking about making sure you eat what you like while still healthy was a reminder to make sure I wasn’t going to give up helped. I went from 30% body fat to 13% so thank you very much for helping me out along the way

[matthewheaton]

I'm disabled so I find everything very strenuous. The advantage with that is that I can reach hypertrophy very easily and the muscle just jumps onto me. I barely shift any weight but do it in a very intense way. I've been in a slight caloric deficit for about 9 months now. About 200 calories fewer than my maintenance amount. I adjusted my protein intake to be relatively high but still within that deficit. I have been building plenty of muscle for the whole time. Unless someone, for example, has body parts missing or another reason it would be very hard to train then (aside from time), I don't see why people can't train. If I can do it anyone can. The principles behind losing fat or gaining muscle are easy to understand but it can be difficult keeping up with the consistency. Once you get into the routine, it becomes easier and easier. I have time off every so often as I always go to failure (I can't physically do another rep, failure). If people can forget their egos and not care how much weight they or other people are shifting or how many reps they can do, then their workouts will become more productive and fun as all you have to do is beat what you did last time. Anyway, I hope everyone can either start or continue on their journey to reach their goals. The hardest part is starting and as I said, it gets easier and easier and it's so worth it when you look in the mirror and feel better in general, let alone feel better because you look better. Anyway, good luck! You CAN do it!

[jasonrobb]

Absolutely love this channel and the incredible amount of information shared with the public. I have been off and on working out most of my life and it is incredible the amount of knowledge lost and re-learned through the breaks. I'm on my 2nd time through AX-1 with TNT's, but I still watch the videos on this channel every week. Hearing something, understanding, processing, and then executing is something I think people struggle with in one form or another with certain exercises or eating habits. The greatest approach is the no BS approach, which you take in each and every one of your videos and programs. An over-eater knows he/she is an over-eater, but no one is going to tell them that, with the exception of your approach to addressing it, "pull up a chair." The same can be said for excuse-making and missing workouts. Everyone is guilty of it at one point or another, but it doesn't go unnoticed on your channel or in your programs. My question is, "What are the negative side effects of decreasing nutritional consumption beyond 500 calories a day?" You have repeatedly stressed the importance of complete healthy weight loss, but what other effects can occur from increased calorie deficit beyond 500...bone, mass, overall health? Not just long-term willingness to do so. I follow the shredded version of the AX-1 meal plan and enjoy it, but the meals and RX-protein give me enough protein to feel ready to tackle each workout.

[Auguur]

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.

[danmargelot]

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.

[daxtrousrx]

Thank you for that visual of the key opening the lock at 0:47, I feel like that really solidified the message of the video for me.

[CTJusticeofthePeace]

You are awesome! Thank you. I’m working it after doubling my weight over a broken back! So far lost 3 inched chest, stomach & butt so far and lowered my AIc by 3 points in 3 months. One more month and I will no longer not only be diabetic I won’t even be prediabetic! But I have to keep coming here for inspiration & knowledge! 😉🙏🏻💪

[janetatuniquerawfoods]

Jeff you have an intelligent way of speaking clearly to people. Thank you. I agree from experience that eating more often is good. It supports the adrenals… when it’s good nutrition. Most people’s adrenals need rest and suppot.

[justamanofculture]

No joke i lost around 20-25kg, weight was at 90kg. And now I'm hitting 70-75kg. Took me around 6 months though. With all the fat reduced to ashes. Unbelievable stuff.

How? Reduced my calorie intake to max, avoided fast food and cold drinks like fire. Had proper meals at proper hours (6 to 9 am, 6 to 9pm) and no in-between. Yeah that's it. Just Do it. Avoid all these unhealthy stuff and you'll get in shape. Best of luck.

Mind you this was without any gym or proper exercise routine. So they can help you even more.

[Kobifans]

Lost all I worked for due to bad habits. It's so bad that it affected me mentally as well.

It's hard to work my way back but it'll be worth it. Thank you for the reminder and push

[antonioortiz]

Thanks Jeff! My gains have improved since I follow your tips. Keep going!

[Rsduderful]

I love this guy. No bullshit, honest answers, wants to help. Thanks man!

[Jigachader]

i started working out like 2 months ago, and when i first found this channel i thought it would be one of those typical super hyped people who just scream loudly as if they won the lottery every second and give some random advice lol
but this channel is not that and i cant even express how much youve helped me so far

[JohnySeen]

Reminds me of a past video where you gave the same information only more bluntly, which is what I appreciate most.
Target the muscles you want to grow and show most, and cut out the crap. Be consistent. Sorted! 👍😉

[ColinHarvey]

Always find Jeff and this channel so motivating and inspiring

[commander]

I have gained so much valuable knowledge from this video. Thank you so much Mr. Good Sir. Thank You sir.