Fat to Fit Infographic: How to go from Fat to Fit in 2017

How to go from fat to fit in 2017?

The first thing you should remember is that you need to understand the losing weight is a painstaking and a slow process. You might see articles that boast of being able to reduce your weight in about 20 or 30 days.

You should take this with a pinch of salt as people have varying biomechanics and what works for someone wouldn’t work for everyone. Here is our recent expert roundup post in which 100 experts share their top 3 Workout motivation tips for 2017.​

1. The Journey From Fat To Fit

Let’s be honest here, when you look in the mirror you definitely see a lot of room for improvement. Depending on the person, the amount of improvement required might be large or small but it’s definitely there. This discontentment can manifest itself in a variety of ways through your day. Impatience, rudeness, and irritability just to name a few.

There are a lot of excuses that you give yourself. If you think that a gym membership is too expensive you can consider setting up your own home garage gym.

Is there a something that can help you get out of this vicious cycle? This is where fitness comes in.

The Journey From Fat To Fit Infographics by Garage Gym

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Fitness is not a particular set of exercises or methods that can help you get six-pack abs or massive biceps. Journey from fat to fit will take you to the right path of fitness

There is no single path to fitness. This fitness workout guide gives you several different options that you can choose based on how comfortable you are with them. Fitness is the end result of consistently following a regime that will help you look and feel great when you look at yourself in the mirror every morning.

2. What is The Fastest Way to Get in Shape?

If ever you read through a guide that says “do this 200 times and you’ll end up with a fit body”, then that guide is hilariously wrong. There are many methods for people of all ages to derive more out of their life by staying Happy and healthy.

These are the most popular methods that are followed by people of all ages all over the world. Depending on your physical factors and how engaged you are on an average day; you can choose any one or a combination and still remain hale and hearty.

2. 1 Interval Training/HIIT to Become Fat to Fit

Fitness experts have come to the conclusion that staggering exercises with short intervals in between can give you a great workout. Plus, like most other methods, you only lose fat and gain muscle when you are into HIIT.

HIIT gives you higher basal resting metabolic rate which is pretty important for fitness and weight loss.

All the above methods can work to give you the fit body you’ve always wanted. What is important to remember is that fitness is the journey and the destination as well. You need to remind yourself that you are not competing with anyone else apart from yourself.

When it comes to working out, most people are prone to resting in between sets. In fact, most of them overdo it and hence do not reap all the benefits of a proper workout.

There are several types of HIIT depending on your regime and here are a few

  • Stationary Bike Tabata Workout
  • 25-Minute Sprint Fartlek Workout
  • Lunge/Sprint Combination Intervals
  • 100m Walk-Back Sprint
  • Countdown Jump Rope Workout

What HIIT does is get you to focus on completing a series of exercises within a short period of time. This will ensure that your body is kept at the peak of exertion and it can also increase your resting heart rate. All this translates into a much higher metabolic rate even when you are sitting still. HIIT has been found to be extremely effective and can increase strength, stamina and flexibility to levels you never thought possible and pretty quickly. All you need for this is a stopwatch and the will to pull through regardless of how difficult it is initially.

A lot of trainers consider HIIT to be much better than running because while running is classified as cardio, HIIT can actually build your muscles and give you cardiovascular benefits as well.

Interval training can increase your overall endurance and build your body’s functional ability. It can also enhance your musculature and improve your physique.

2. 2 Resistance and Flexibility Training

Weight training has become an increasingly important activity for the average individual especially considering that the average working person is a lot more sedentary now compared to about a decade ago.

This regimen uses weights along with cables and pulleys sometimes to challenge your body. The more resistance you overcome, the harder your muscles work. When your muscles are engaged consistently, they rebuild themselves and become even stronger.

Resistance training is not just for gaining muscle though, following this diligently can improve your posture, decreased chances of injury, ability to endure pain among other things.

Weight training helps build muscle which in turns absorbs fat. Another benefit is that when you gain lean muscle, there are significant changes to how you are able to carry out everyday tasks. Getting through the day is a lot easier when there are more muscles to support your body. The key to weight training is to focus on compound exercises. These can give your body a lot more benefits than isolated training.

Here are a few of them:

  • Bench press
  • Push ups
  • Lat pulldowns
  • Deadlifts
  • Squats
  • Power cleans
  • Rows

Resistance training builds a muscle which translates into quicker weight loss because your body is able to burn fat easily. In fact, some fitness trainers feel that you can get slimmer with just resistance training and minimal cardio.

Flexibility is another area that you should keep an eye on. Think of muscles like rubber, you need to keep stretching those muscles or they are likely to get injured during workouts. This is why you should always dedicate a good portion of your time to stretch yourself before you start training.

Stretching also improves your muscle growth and can prevent serious injuries when you are going hard in the gym. Keep in mind that you shouldn’t bounce off stretching position, move steadily and hold the end position for about 20 seconds before you revert.​

2. 3 Balanced Diet

You need to make sure that you have food from all food groups. When it comes to fitness over 70% depends on a proper diet. Try finding out how much calories you can intake in a day and stick to it. Choose from a large variety of foods from every group and make sure that you are never bored of what you’re eating.

It is also important to make sure that you are focused on consuming proteins in your diet. This is because proteins are the hardest to digest but provide the most fuel for your muscles when you work out. Adequate protein in your daily serving can give you significant muscle gains with fat loss. Nuts, eggs and lean meat are great sources of protein.

If you have to consume bread, make sure that is of the whole grain variety. This has a lot of benefits for your health. Make it a point to never skip meals. When you don’t maintain proper blood sugar, it affects your body’s energy levels and leaves you tired and listless. Make it a point to drink water when you’re thirsty instead of relying on sodas or other aerated drinks that contain excess sugar.

3. Yoga to Become Fat to Fit

Yoga has really caught on with a lot of people and surprisingly it not just folks who are middle-aged. Yoga and meditation can channel a lot of inner energies of your body outward. Yoga poses can help with a lot of physical problems of the body like stress, circulatory issues and stiff limbs.

Poses in yoga might be difficult at first, but as times goes on, you’ll find that it actually becomes a lot easier. This is because your body is becoming more flexible.

This is one of the best methods to get a lot of things right with your body. Yoga is becoming popular worldwide and has attained cult status with a lot of people all over the world. It can help you get stronger and more flexible while at the same time it can help your breathing.

There are some essential yoga poses that are very beneficial and are not that difficult to execute as well. Here are a few poses that we think can give you the best workouts.

  • Downward Facing Dog - Adho Mukah Svanasana
  • Mountain Pose – Tadasana
  • Warrior – Virbhadrasana
  • Extended Side Angle - Utthita Parvakonasana
  • Triangle Pose - Utthita Trikonasana

Yoga can work wonders with your belly fat. The combination of different poses and breathing can help people lose a lot of excess fat. When it’s done at a young age, it can also work to increase your height.

Yoga has also therapeutic properties when it comes to body aches. Back problems and other body pains can easily be treated with certain yoga poses. Since it increases flexibility, you are protected against other physical problems.

4. How to Lose Weight When You're Obese

Obesity is one of the most common problems prevalent in the world today. There are a lot of problems that accompany obesity like increased health care spending which makes this one of the most difficult problems to eradicate today. The best way to tackle this is with fitness. Here are some Safe Exercises for Women.

What you have to keep in mind is that when you’re obese, you need to be careful about what kind of exercises that you are going to do. If you end up over exerting yourself then you could do more harm than good not to mention that you’ll find yourself a step back from where you started. Let’s take a look at a few simple things that can put you on the way to fitness.

4. 1 Make The Commitment

The first thing you need to do is commit to making the change. This means you must prepare your mind that whatever happens that you are going to keep moving forward. Another thing you need to commit to is to make changes. These are difficult because humans are naturally resistant to changes. So your lifestyle needs to kick up a gear, become more active while at the same time reducing your food intake.

4. 2 Figure Out A Plan

There are several plans out there that can give you a good plan of attack when it comes to reducing fat from your body. Here’s a weight loss plan that is very popular and something that you can also customize.

4. 3 Other Tips

Try to get rid of sodas and other drinks that are artificially sweetened as well as high-fat foods that give rise to problems like cholesterol and heartburn along with weight gain. Walk when you are able to, and find time to do so. Instead of taking the bus to shops close by, walk to it. Get off the bus a stop early and walk to your house. There are a lot of ways where you can fit in some fitness.

5. Strength Training Exercises to Become Fat to Fit

When it comes to workouts, you need the ones that are multifunctional and can help you build your body in different ways. While focusing on certain muscle groups is ideal for bodybuilders, what you need is strength that can help you every day.

Here are some strength training routines that are functional as well as build your body.

5. 1 Squat to Dumbbell Press

A pretty easy exercise to get into, it combines the compound exercise ability of a squat with a dumbbell press added for increased upper body strength.

5. 2 Plank With Dumbbell Row

While holding a dumbbell in each hand, get into the push up position. Keep your body stiff and straight, shift your weight to one side while simultaneously rowing back with one arm. Repeat with the other arm.

5. 3 Up/Down Plank Pushup

Planks are great total body workouts. First get into pushup position lower one of your arms to the floor. Then lower the other arm then hold position for about 20 seconds. Get back into pushup position then perform a pushup.

5. 4 Alternating Lunge to Dumbbell Press

Start with a dumbbell in each hand, get into shoulder press position. Lunge forward with one leg and revert back to starting position. Now complete an overhead shoulder press. Repeat on the other leg.

5. 5 Kettlebell Swing

Kettlebells are one of the best pieces of equipment to be discovered of late. What you need to do is grab the end of a kettlebell and hang it vertically between your legs. Lower your body into an athletic stance and straighten your hips and knees in one explosive motion similar to jumping also swing the weight to eye level.

5. 6 Burpee to Squat Jump

Squat down and place your hands on the floor. Thrust your feet explosively behind you and land in a push up position. Now reverse the motion and come back to the starting position. From this position, jump as high as you can.

6. Final Thoughts About Fat to Fit in 2017

We have been able to highlight certain areas in your life that could use some improvements along with exercises that can actually make a difference. As you might have read, the changes that you need to make are always within your reach. When you make them, make sure they are steady and gradual changes rather than really huge, sweeping ones that you’ll end up scrapping anyway.

Leave a Comment:

(8) comments

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Sara Solomon January 16, 2017

This is Infographic is really great – Extremely informative. I really like how it explains the various workout types and how we can incorporate some of the moves in each to get the benefits of an efficient workout.

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