From Fat To Fit In 4 Easy Steps

Can it really be that simple?

You bet.

What I am about to show you are the 4 key principles that I’ve learned over the last 7 years on how to go from fat to fit effortlessly.

These are the exact same principles I used to melt the spare tire around my stomach and turned it into a six pack without wasting hours at the gym. They’re also the exact same steps that I teach my students inside my signature coaching program, the Lean Body System. So you know it works.

I’ve spent the last few years trying to figure out what works and what doesn’t. I sorted out through all the BS in the world of fitness. And there’s a lot of them. And I’ve found that there are really only four key parts you need to focus on.

I always say that it doesn’t have to be complicated for it to be effective.

But for this system to work, you need to have all four parts working in unison. Miss out on one and the sum isn’t as effective. You simply can’t outwork a bad diet. In this video, I’m going to show you how to go from fat to fit in 4 easy steps.

1. Get some sleep

People often miss the boat on this but if you wanna go from fat to fit, then this is your starting point.

It’s your lowest hanging fruit.

This part is so important that even if I give you the best diet advice and the best workouts on the planet, but if you don’t get this part right, you’re not gonna lose weight. It’s that simple.

If that’s news to you, that’s a very good indicator why you’re not getting results. And also if you eat like an asshole and don’t workout. But we’ll get to that in a second.

What you need to know about sleep

Studies show that over a third of American adults are not getting enough sleep on a regular basis. Why is that important? Well, according to research, lack of sleep has a direct relation to weight gain, and eventually obesity, and raises your risk of developing heart disease. That’s quite the triple whammy.

The term “I’ll sleep when I’m dead” will have a whole new meaning to you if you keep ignoring your sleep. Yet we deprive ourselves of sleep all the time. To put it simply, people who don’t get enough sleep at night tend to weigh significantly more than those who get adequate sleep.

Lack of sleep is one of the strongest contributors to obesity

In fact, lack of sleep is one of the strongest contributors to obesity. In one study, children and adults who were sleep-deprived were 89 and 55% more likely to become obese, respectively.

Here’s more. A study that recorded the sleep patterns of 9000 people indicated that those who averaged only six hours of sleep per night were 27% more likely to be overweight than those who slept seven to nine hours. The participants who averaged five hours of sleep were 73% more likely to be overweight.

Let me repeat that for a second. Five hours of sleep increases your chances of being overweight by 73 freaking percent!

Which means that you could have the best diet, the best meal plan, or the best workouts laid out for you, but if you don’t get enough sleep, you’re simply not gonna see the results you’re looking for. You’re fighting a losing battle all because you’re not getting enough sleep.

Here’s what you need to do

Captain Obvious here. Get some sleep. Ideally anywhere between 7-9 hours in a pitch black room every night.

2. Take a break from eating

I haven’t eaten breakfast since 2012.

What?

What I mean by that is I don’t eat first thing in the morning like 99% of the general population. Instead, I eat two big meals: one at 1:00 p.m. and another one at 8:00 p.m. I might have a coffee in between those two big meals if I feel like it. The rest of the time, I don’t worry about what I eat.

No, I’m not on any sort of revolutionary diet. What I do is a pattern of eating called intermittent fasting. It’s a way of scheduling your meals so that you get the most out of them. Because what you eat is just as important as when you eat.

Here’s a quick explanation of how fat loss ACTUALLY works. And no, it’s not just calories in vs calories out. That’s one of the biggest nutrition myths of all time.

Insulin: The master hormone

You see, all foods stimulate the hormone insulin in some way. Insulin, if you’ve never heard of it before is a very important hormone in your body. It’s the hormone that tells people to gain weight.

Here’s how I want you to think about the relationship between eating and fasting. When you’re eating, your insulin level goes up. You’re converting the food that you’re eating into stored energy and it blocks fat burning. You’re in fat storage mode.

When you fast, and you automatically do this when you sleep, your insulin levels go down and you’re taking out that stored energy. All you have to do is extend that fast by skipping breakfast, and even lunch, to get into fat burning mode.

The problem is, we eat too much and too often. Six small meals a day, anyone? Listen, there is NO scientific evidence that eating six meals a day is more beneficial than eating twice a day. The only people that benefit from eating that frequently are food companies. Think about it.

There, I just revealed to you the secret to fat loss that most “experts” don’t want you to know. Now go ahead and get shredded and live your best life. You can stop reading now. Just kidding. There’s more to it than just fasting.

You can’t control what you can’t measure

Intermittent fasting is not the be-all and end-all to fat loss. There’s more to it than just taking a break from eating. You still need to eat, right? To maximize your results, you need to start tracking your macros.

Listen, you can’t control what you can’t measure. If you don’t track what you eat, your diet is always gonna be a guessing game. I use a free app called MyFitnessPal to do this, and it’s been a complete game changer to my diet.

Now there’s a lot of debate out there whether you should go keto, or paleo, or go carnivore. Should you go vegan or vegetarian? Honestly? The best diet is the one that you can stick to for the long haul. To me, adherence is more important than anything. Here’s a few simple guidelines to follow regardless of whatever diet you’re following.

Eat whole, unprocessed, single ingredient foods. We’re talking eggs, steak, broccoli, cauliflower, fish, chicken, etc.
Reduce sugar, artificial sweeteners, and refined grains. So no diet coke, don’t put splenda in your coffee, try not to eat so much Goddamn bread and pasta. You can’t possibly think that eating that shit every day is good for you. I’m gonna get a lot of hate on this but don’t eat too much fruit. Some people think that fruit should get a free pass because it’s made out of “natural sugar”. But guess what? Your body doesn’t know the difference between drinking a can of coke and eating an apple. Sure, the apple contains fibre but your body still processes that sugar the same way.
Eat more natural fats. Why? Because it’s satiating and it’s delicious. Things like avocado, nuts, butter, cheese, and even bacon should be part of your daily diet. And no, eating fat won’t make you fat. If that’s news to you, then you should watch my other videos.
Follow the 90/10 rule. Try to be good with your diet 90% of the time and live your best life with the other 10%. You gotta live a little, right?

3. Exercise at high intensity

I’m gonna give you the one and only concept that you need to understand about physical health, in case you’re one of those people who thinks you can just live your life and not workout.

If you want to improve your overall health and fitness and go from fat to fit, there’s not a lot of things you can do better than to make yourself as physically strong as humanly possible. The best way to achieve this is through strength training.

Now, one of the most common excuses that people have for why they don’t work out is that they don’t have time. I get it. You’re busy. The last thing that you want to do after a long day at work is go to a crowded gym.

But what if I told you that you don’t need to spend countless hours at the gym to get results? Instead of working out longer and doing a million isolation movements and using every single exercise machine, I want you to work out smarter by doing intervals of high-intensity compound movements alternating with short rests done repeatedly.

This type of workout is called HIIT, short for high-intensity interval training. A lot of evidence shows that HIIT, and other forms of it, is amazingly effective at getting you results in as little time as possible. And I always say that if you have time to read a book or watch TV while you’re working out, then you’re doing it wrong.

Fitness programs like CrossFit, boot camps, and even Barre classes are great at implementing HIIT workouts. Joining a group fitness class is also a great way to socialize and meet like-minded people. Double win.

4. Take Action

I just gave you the blueprint on how to go from fat to fit in 4 easy steps. It really is that simple. Weight loss is not this complicated thing that “experts” make it out to be.

But in order for all of this to work, you have to take action. If you just watch this video but don’t take action, then it’s kind of like going to the gym and having someone explain to you what running on a treadmill is like or how to lift weights without actually doing it. You know what I mean? Talk is cheap.

Watching videos and feeling good about yourself simply isn’t enough. Nobody has ever achieved their goals just by doing research and watching videos.

The next step is now up to you. It’s all about taking action now. You have it in you to succeed just like my students!

As always, if this was helpful, share it with a friend who could benefit from it as well!

Need More Help?

Use this simple 4-step process to melt ALL the fat around your stomach and look good shirtless WITHOUT going on a crazy diet or wasting hours at the gym. Get the Lean Body Blueprint here for free!