How to Go from Fat to Fit In 30 Days

If you’re looking to go from fat to fit in 30 days, You have come to the right place. Keep in mind, that if you have over 30 lbs. to lose, it may take longer than you expect. Be realistic with yourself on what is achievable.

Whether it takes 30, 60, 90, or even 120 days, stay consistent. With these tips, you will be more likely to achieve your goals.

Low Carbohydrates

Although reducing your carbs is not required to lose weight, it will speed up the tremendously if you want to go from fat to fat in 30 days. 30 days is not a very long time, so following a low carbohydrate diet with higher amounts of protein will help you burn more body fat in a shorter amount of time.

Intermittent Fasting

Remember, when you’re in a fasted state, your body has no choice but to burn its own body fat as fuel. If you want more information about intermittent fasting, check out our article here.

If you’re not familiar with intermittent fasting is when you break up your day into a fasting period (when you don’t eat anything) and a feeding period.

Here is a popular intermittent fasting protocol:

12PM-8PM Feeding window

8PM-12PM Fasting window

In this example, you basically skip breakfast and can have 2-3 meals between 8-12. I have found this works best as most of the fasting is done while I am sleeping.

Intense Cardiovascular Exercise

One of the best ways to burn the maximum amount of body fat to make a fast 30-day transformation is to due intense cardio. Running, cycling, elliptical, stairs, or jump rope are all great forms of intense cardio. Just make sure it is intense!

If you can still have a normal conversation without breathing heavily, it is not intense!

Combine intense cardio with intermittent fasting for even greater results. If you are exercising in a fasted state first thing in the morning, your body will burn even more body fat calories.

Please remember to never start an intense cardio regimen without talking to your physician first

Weight Training

Weight training is one of the best ways to really transform your body in 30 days. Increasing your muscle mass through strength training has two effects on the body.

First, your metabolism will increase due to the body breaking down and rebuilding muscle tissue. A faster metabolism means more weight loss.

Second, weight training will sculpt and shape your muscles.

If you’re a woman, your thighs and butt will get shapelier and your bust will become firmer. For a man, your arms will get more defined, and your chest and abs will get lean and ripped.

Without weight training, you will still lose weight, but you will become much more aesthetically pleasing if you start hitting the iron.

Supplementation

Supplements are completely optional when it comes to transforming your body in 30 days. People have been losing weight for hundreds of years with just intense exercise and good nutrition. However, that is not to say that supplements do not have benefits and they can help you on your journey.

There are a lot of weight loss supplements and diet pills on the market, and honestly, most of them are junk. However, there is some benefit to using caffeine in moderation to maximize weight loss.

Caffeine is a proven appetite suppressant, which helps tremendously if you tend to overeat.

Caffeine can also help boost your metabolism and give you extra energy (especially if you’re practicing intermittent fasting, a caffeine boost is much appreciated)

You can just have regular black coffee, or you can take it in pill form. We recommend Prolabs Caffeine pills. You can check current prices on Amazon here.

Positive Mindset

Before you take any of the above actions, you want to focus on your mindset. If you are pessimistic or mad at yourself, you will have a hard time achieving your goal.

By staying positive and being happy where you are while making these changes, you are setting yourself up for success.

I have seen numerous transformations over the years as a Certified Nutrition Consultant, and I can tell you the one thing that was consistent with these changes was the attitude of the person making the change.

The people that did not succeed usually had a chip on their shoulders and blamed the world for their problems.

The successes were completely accountable for themselves and did whatever it took to make a change.

That is the difference between success and failure is not only in health but in all aspects of life.