August 15


From Fat To Fit: Proven Ways To Maintain Healthy Body

By Ariel Vagus

August 15, 2019


The best possible way to lose body fat fast is to eat more protein, such as eggs, fish, and meat, and avoid sugar,excess salt, alcohol, and processed foods and creating a plan that makes sense for your physical needs and sticking to it is the best way to slim down. Avoid eating after dinner, but make sure you’re eating regular meals and snacks every 3-5 hours. Do high-intensity interval training [HIIT] and cardio to burn fat efficiently, and mix in strength training to support your metabolism and then finally target your abdomen with several strength training to help tighten up those muscles. For more advice on how to go from fat to fit and becoming a masculine man, read on….

After losing weight you will feel amazing as it will give you the immense positive energy, it will validate you that you have control over your brain and will motivate you to accomplish many goals that you set for yourself.

But always remember it’s not just about losing some weight it’s also about maintaining it. Losing weight is as important as maintaining your body, preventing your body from getting extra layers of fats. So, let’s roll right to the main points which are proven and you can apply that to become the fit person you always wanted to be and live a healthier and happier life.

Your body is an amazing thing and will work well for you depending on how you treat it, your body requires effort and focus on your part to maintain optimum health so that you can perform to your absolute best as much as possible. Very often injuries and illnesses manifest themselves through a lack of care for your body, here are 5 steps to focus on to help you keep your body healthy and working to the very best for you!

1. You are what you eat and how you eat.

Your body needs food for three main reasons. First as fuel in order to keep you warm and deliver the energy you need to stay active and functional. Second, healthy foods help to supply the need ingredients for development and to repair worn tissues. Third, your body requires minerals, nutrients, vitamins and other substances that are indispensible for the chemical processes that take place inside our bodies.

Foods that are overly processed, microwavable, frozen or canned tend to weight us down. Try consuming foods that are rich in the nutrients that your body needs.

Some examples of proper, healthy foods you should be eating include honey, tomatoes, carrots, orange, broccoli, blueberries, and bananas. Looking at that, you can see we have all different colors of the rainbow. This should be the goal.

BONUS: Swap all white grains to brown ones. Eat brown bread, brown rice and brown sugar instead of white.

2. Take Coffee As Pre-Workout Drink

Drink one cup of coffee before doing any strength training or workout. Because when you drink coffee before workout then you become the fat burning machine.

A little caffeine in your system during a workout can really boost your fat burning and improve your energy.


Caffeine will also increase free-flowing fatty acids from your fat stores, allowing you to access fat instead of carbs or lean muscle for energy. This way you will prevent muscle loss and remain young.

REMEMBER : Don’t Overtake coffee as anything in excess is bad.

3. Stay Hydrated – Drink a lot of water.

Staying hydrated is vital to your health. Your body can go for periods of time without food but not without water. Your body is comprised of around 75% water and forms the basis for metabolic processes, blood, body and digestive fluids, as well as being the main component in lean muscle, fat, and bones. Alcohol drinks tend to dehydrate so these should be limited within health and well being guidelines for optimum nutrition.

Studies show that drinking plenty of water actually increases the body’s metabolic rate, leading to more fat loss. Aim for at least 3 litres of water per day, more if you’re active.

4. Exercise daily

Exercise daily! Your body is much like a machine and it needs to move! Exercise improves your cardiovascular fitness, your muscle tone, and definition, and keeps your joints and bones strong. Exercise is also one of the best ways to clear stress and any mental/emotional stagnation. Choose activities that raise your heart rate and lung capacity even if this is just a brisk 20-minute walk. Walking is actually a great way of staying active daily, and maintaining some kind of formal exercise at least 3 times a week is optimum for your overall health and well-being.

Include cardio exercises. Cardio is the quickest way to burn calories immediately. Include moderate to vigorous intensity exercise a few times a week and focus on exercises that involve intervals to aid in fat burning. This will help burn calories from fat in addition to boosting your cardiovascular health.

Aim to include at least 150 minutes of moderate intensity activity each week. However, adding in vigorous activity burns more calories per minute. You don’t have to force yourself to pound the pavement in a dead sprint. Swimming, cycling, boxing, and tennis all offer effective alternatives to running and elliptical machines.

If you’re not quite ready for vigorous exercise, start walking briskly on a treadmill at an uphill climb, use a stationary bike, or get acquainted with an elliptical machine. You can do these at a level catered to your ability. To lose the most amount of fat, a combination of weight training and cardio is the most effective exercise plan.

Build muscle with strength training. Although cardio burns more calories in the short-term, weight lifting or strength training helps build lean muscle mass that can increase how many calories you burn over the long-term. Include at least 20 minutes of strength training at least two times a week. However, the more time you spend doing strength training exercises, the more lean muscle mass you can build.

Gaining lean muscle can work wonders for your metabolism. Studies have also shown that increased muscle mass helps increase your metabolism and burn more calories even when your body is at rest.


Include interval training. Exercise does increase your metabolism, but interval training does so even more. High-intensity interval training has been shown to be more effective at burning calories from fat than other forms of exercise. Interval training has also been shown to increase your metabolism and keep it raised for up to 24 hours after your work out.

Interval training is a short workout that alternates between short bursts of very high intensity activity and moderate intensity activity. These workouts should last between 15-25 minutes and you should feel very, very out of breath at the end of the workout.

Interval training can be difficult and may not be appropriate for all fitness levels. Always speak to your doctor and take your first interval training workout slowly until you feel comfortable with it.

BONUS: Stretching is a key component to any exercise and training routine you do. Good flexibility allows you to perform tasks better and keeps your muscles, bones, and joints supple, so stay flexible and bendy.

5. A Good Amount Of Sleep

The quality and quantity of sleep are very important to your health and well being because as you sleep your body regenerates. Ideally, most adults should aim for at least 6-8 hours good quality sleep each night. The best way to ensure a good night’s sleep is to effectively start winding down as the evening progresses, try to avoid using any mobile devices, turn your computer off, avoid any heavy/rich foods after 6pm reading a book or listening to calming music often helps your body wind down in preparation.

When we don’t get adequate sleep at night, our entire lives are affected. We can’t focus, we can’t pay attention, we eat more, our hormones get all over the place.

Once you get into your routine and it becomes habit, then you will find that your mind has become disciplined enough to maintain the consistency to achieve the weight loss goals you are looking for.


Ariel Vagus

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