If you have clicked on this article you are probably looking to change your body from overweight to fit and in this article we have laid out a plan for you to follow no matter where you start your journey! It will take guts, determination and hard work but if you follow our guidelines you will be successful in losing your unwanted fat and build some muscle along the way! Below we will go through how to workout in the gym, cardio and how to change your diet. Everything you need to go from fat to fit!
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Gym Workout – Fat to Fit
When it comes to fat loss a lot of people overlook working out in the gym and lifting weight, but this is a important part of your routine. The gym workouts will help to burn fat, but also to build some muscle and improve your posture. You will do two different full body workouts in the gym every week to go from fat to fit.
Workout A – Fat to Fit
Squats are a given in any serious workout routine as they are the best lower body lift for well developed legs and butt. Perform normal squats with a stance that is about shoulder width, squat depth should be at least 90 degrees which is when your thighs are parallel to the floor or lower if you can. Do 3 sets of 10 reps.
The number one butt exercise is of course included in this routine as your butt is the biggest muscle on your body so working it burns a lot of calories. Perform them with a barbell in your lap, use a squat pad or a yoga mat between the bar and your hips as just the bar can hurt a bit. Squeeze every rep at the top for a second for maximum butt activation. Perform 3 sets of 10 reps.
As we said we also want to improve posture and barbell rows strengthen the whole back which in turn helps to create a stable upper body with a good posture. Grab a barbell with a underhand grip, bend forward at the hip to about 45 degrees and start pulling the barbell all the way up to your belly button. Squeeze at the top before letting the bar back down in a slow and controlled motion, at the bottom your arms should be straight. Perform 3 sets of 10 reps.
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Dumbbell curl work your biceps aka the front side of your upper arm. Stand or sit with one dumbbell in each hand and arms hanging straight down by your sides, start the lift by bringing the dumbbell up by only bending at the elbow, go as far up as you can and squeeze at the top before going back down slowly. Keeping the negative part of the life slow you get way better results, this exercise is not about how much weight but how good reps you can do! Do 3 sets of 10 reps.
Working the opposite side of the upper arm namly the triceps. Stand by a high cable pulley, attach a bar to the pulley. Start slightly bent forward with your arm close to the sides of your body and grip the bar with a overhand grip. Push the weight down until your arms are completely straight. Keep upper arms steady during the whole life and move the bar by only bending at the elbows. Do 3 sets of 10 reps.
Kettlebell swings are a very versatile piece of equipments, in this program we will use it for higher reps to burn fat. So grab a light kettlebell and start swinging. Remember that the power should come from your hips and not from your arms, it is called swing instead of lift for a reason. Perform 3 sets of 30 reps
For abs we will do crunches and focus on going for high reps. Start by lying on your back with knees bent and start rolling your upper body forward towards your belly button, hold a second at the top before going back down to the starting position. Perform 3 sets of as many reps as you can.
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Workout B – Fat to Fit
This lift is as close to a full body lift as you come as it works almost the entire body in one move. The key when doing deadlifts is to keep your back straight at all times to avoid the risk of injury. Keep a stance that is just inside shoulder width, bend down and grab the bar with a overhand grip, squat down and straight your back before pulling the bar off the floor to a standing position. Go down in a controlled manner, don’t bounce your next rep up instead let the bar rest on the floor for a second before doing your next rep. Perform 3 sets of 10 reps.
Lat Pulldowns Complete Guide
Sit in a lat pulldown machine, take a grip just wider than your shoulders, start the lift by pulling your shoulders down to a good posture before pulling the bar down towards your upper chest area. Perform 3 sets of 10 reps.
Barbell Military Press
The military press works mainly your shoulders but incorporates the whole body as you need to keep stable while you press. Stand with a barbell resing on your shoulders or upper chest, tense your abs and squeeze your glutes before starting to press the bar over your head. Go slow and steady on the way down to the starting position. Do 3 sets of 10 reps.
Reverse Pec Dec Machine
The reverse pec deck works the rear part of your shoulders and upper back which is great for posture. There are quite a few different machines so choose one you have available and follow the instructions. Perform 3 sets of 10 reps
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Leg raises are a ab exercise you do lying on your back on the floor. Try to keep your lower back down towards the floor at all times and your legs as straight as possible. Starting lying straight on the floor bring your legs up by bending at the hip until they are pointing straight up, then go back down to the starting position. Keep reps slow and focus on feeling your abs working. Do 3 sets of as many as possible.
You know what it is and how to use it. Do sprints for 3 sets of 2 minutes and try to get as far as you can on each sprint.
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Cardio – Fat to Fit
For fat loss, cardio will be the most important part of your training. But it is equally important to not go completely nuts with it from the start instead we will start a bit slower and ramp it up over time so you don’t risk stalling out in your fat to fit journey.
Different types of cardio
This is the most simple form of cardio and is a great place to start. Always try to improve in some way from week to week in your cardiovascular training by either walking for a longer period of time or as we prefer try to increase the distance you walk in the same amount of time.
Jogging ties in to walking as this is the next step and sooner or later becomes the way you increase the distance while keeping your cardio time the same. It is okay to start a session jogging and when you cant jog no more go over to walking and keep going!
Swimming is a great way to do cardio as it involves your whole body. It is also a great option if you have knee or back problems which can hinder walking or jogging. For best results get someone to teach you how to swim properly. And as with the two options above always try to improve.
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The exercise bike is a easy way to get intense cardio in, ramp up your sessions by doing intervals. Some exercise bikes has programs in them that you can use for more variation.
Which type of cardio you choose is up to you and you can mix it up if you like but we recommend to keep to a maximum of 2 variation in the beginning so you can track your progress better.
When to do it
Cardio can be done at any time of day but for optimal results we recommend doing it in the mornings, fasted before breakfast for the best fat burning results. But getting your cardio in is more important than the time of day you do it.
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How much cardio should you do?
We recommend to start with just 2 sessions per week and ramp up the amount of cardio you do over time for three reasons.
- It is easier to get it in your weekly routine and keep to that routine. A Lot of people start working out every day from the start and get bored in three weeks and quit, we don’t want this to be you so start easy.
- To not stall out in your fat loss. People who start out very aggressively when trying to change their bodies often get great results in the first month but then stall out as they already work at maximum capacity and have trouble increasing more. This is also true for your diet which we will come to later.
- Injury risk. If your body is not used to working out putting too much work in from the get go increases the risk of injury significantly. And the worst thing for your progress is to take time off due to injury.
How to ramp up cardio in a safe manner:
1st month: 2 times per week
2nd month: 3 times per week
3rd month: 4 times per week
4th month: 5 times per week
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Diet – Fat to Fit
Dietary guidelines will be a little different depending on where you start, how your diet looks and how far you want to go. Below we have two different stages and the first one is a great start for everyone.
Stage 1 – cutting junk/alcohol/sugar
This stage is a must for everyone trying to lose weight and there is no shortcut here. Start your fat loss journey by cutting out junk and fast food, products containing sugar and as much alcohol as possible. Of Course you can go to a dinner with your friends or a party but if it is every weekend you are setting yourself up for failure.
Stage 2 – Cutting down carbs
Now that you have cut out the unhealthy stuff and probably already started to lose some weight from that and starting to workout it is time to take the next step. Lower the amount of carbohydrates you eat every day, but decrease in small increments once every 7 to 14 days as cutting out too much can make you stall out in your fat loss. This can be done until most people are satisfied with their body. But dont cut out all carbs as they are fuel for your body during workouts and helps the body recover, instead focus your biggest meals around your gym workouts when possible and on nån gym days eat your carbs spread during the day.
Stage 3 – intermittent fasting
This stage is for people that have a really hard time losing weight and need to go the extra mile to get results. Intermittent fasting is a way of restricted eating where you eat all you meals inside a certain period of the day and fast for the rest. The eating part of the day can be a maximum of 8 hours and the fasting should be at least 16 hours for this to work. It can be done with more fasting and less eating time. Inside the time you can eat your should eat your normal meals and still follow the guidelines in stage 1 and stage 2. During the fasting hours only water and black coffee is okay to ingest.
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Putting it all together
So now you know what to do and now we will show you how to program it.
Two gym workouts every week
Cardio two times per week
Cut out all or at least as much as possible of junk food, sugar and alcohol
Two gym workouts every week
Cardio three times per week
Star to lower carbohydrates by 10% every 14 days
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Two gym workouts
4 Cardio sessions per week
Continue to lower carbohydrates in the same manner
Two workouts in the gym every week
5 cardio sessions per week
Continue to lower carbohydrates every 14 days.
Month 5 and forward
If you have seen good results but want to continue you can! But do not add more workouts than in week 4, instead increase intensity but doing longer distances or do longer sessions. Continue to cut out carbs, but do not cut out meals as you still need nutrients to recover and for your body to function so just go for low amount of carbs.
Implement intermittent fasting if you need, but give just stage 1 and 2 at least three months before. If you have gotten good results on the first two stages you can continue with that and you don’t need to incorporate stage 3.
Track your progress
Sometimes it can seem like nothing happens because you see yourself every day so it is important to track your progress to let yourself know what you are doing is working. Track your progress by either weight, measure yourself or as we think is the best option, progress pictures. Take a picture once every month to see what is happening. We don’t like using the scale as it really doesn’t matter how much you weigh its about how good you feel you look.
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Mentality – Fat to Fit
To lose weight, especially if it is alot takes a lot of grit and hard work, there are no if or buts about it, either you do it or you don’t. Go in with a strong mentality that this actually is something you want to do, it will be a couple of hard months but it is for the rest of your life! Once you have achieved it is not as hard to maintain it. Remember that every session you do even when it is on a day when you really don’t feel like it will take you one step closer to your goal and every session counts just as much.
Staying at your new weight
So now you have lost weight and are at a level you feel comfortable at and like, what now? It depends on what you want to do, if you want to continue and build muscle just read one of our other programs on this site. If you just want to stay where you are continue what you are doing but dial it back a few notches. How much you need to do to stay at the level you have reached will depend mostly on your diet.
The more junk you put back in the more you need to work physically. But as a great starting place we recommend doing the 80/20 method used by a lot of the celebrities we have written about in other articles which means that you keep healthy meal choices 80 percent of the time and the remaining 20% you can eat whatever you like. Doing this method you can probably do 2 sessions of cardio per week and 2 gym workouts and stay the same.
So now you know what to do and how to do it, to go from fat to fit. Now it is time to take action to bring both your health and body to the next level!
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