FROM FAT TO FIT – Transform Your Body With This Workout | 2018

FROM FAT TO FIT – Transform Your Body With This Workout | 2018

– What’s up elite THENX athletes? I’m Zay and today I’m gonna show you how I transformed my body from fat to fit. (wild electronic music) Alright, guys, so let’s get started. A lot of you may not know this but I used to be really overweight. In fact, I used to weigh 190 pounds. Back then, I had a really poor diet, I wasn’t very active, I
was barely working out, and the worst part was I
didn’t know where to start. So, I was thinking about
getting a gym membership and I was talking about
it with a friend of mine and he recommended me to
start with calisthenics, and that’s when he
introduced me to the basics, push-ups, pull-ups, dips, squats, but honestly, I still found
myself struggling with the basics, especially when
trying to keep proper form. So, one of the biggest
game changers for me was when I first got my resistance band. Back when I was training the
basics, I was still struggling. I felt like I was giving a
lot of effort for nothing. I felt like I wasn’t performing
these exercises properly and I definitely wasn’t
even repping them out. So, when I first started
using the resistance band, I found myself doing the exercises that I couldn’t even do before, and this time, I was able
to do them with proper form, full range of motion, and for the first time ever, I was
able to rep them out. So, normally, when you first get started, you’re not strong enough to push or pull your own body weight, but when you’re using a resistance band, it’s gonna help alleviate
some of that weight and allow you to perform more repetitions and focus on your form. So, finally, with the band,
I was able to complete my workout routines, and
build a strong foundation, and eventually I didn’t
need a band anymore, but the most important thing
is that I was out of shape and I got into shape, so if I
can do it, you guys can do it, and this routine that
I’m about to show you, it’s the same routine I used to help me get to where I’m at today. So, for this routine
we’re gonna be focusing on the basics with this resistance band. If you guys don’t have one you can pick one up on First exercise, 10
pull-ups, let’s go for 10. (wild music) Alright. Make sure you’re focusing on your form, keeping them nice and
clean, and now’s your chance to really focus on that
full range of motion. So, now that you’re using the band and it’s alleviating some
weight off your body, we’re gonna place the band over the bars and you’re gonna grip the
band real nice and tight and you’re just gonna hop right into it, placing your knees right above the band. Alright, guys, we’re going
for 15 assisted dips. Make sure you’re focusing on your form all the way up, all the way down. (wild music) 15. Alright, guys. Remember, for the form,
full range of motion. Next exercise, assisted chin ups. For this exercise I’m just gonna emphasize on that back and bicep. Let’s go for 10 reps. (wild music) Alright, guys, perfect. So, the next exercise we’re
gonna get into is push-ups. This is another basic exercise that’s gonna focus on your
chest and your triceps. We’re going for 15 reps, and, guys, if you can’t complete
them in this position, try to complete the rest on your knees, but first, try to complete as
many as you can on your feet. Alright, guys, let’s go for 15. (hip-hop music) Alright, guys, good job. Next exercise we’re gonna get
into, assisted pistol squats. We’re gonna go for five on each
leg, but for this exercise, we’re gonna get next to a pole like so. We’re gonna get a good grip on the pole. The leg closest to the
pole is gonna lift up and we’re gonna be working
with the opposing leg, focusing on coming down nice and slow keeping the heel on
the ground and back up. We’re going for five reps. (dramatic hip-hop music) Same thing but on the other side. (dramatic hip-hop music) Five. Alright, guys, next exercise is a fat burning exercises, mountain climbers. We’re going for 30 seconds. If you guys are trying to cut weight this is a great exercise to
incorporate in your routines. 30 seconds. (dramatic hip-hop music) Make sure you have that core tight. 30. Alright, guys, great HIIT
exercise for burning fat. Our last exercise is gonna
be hanging knee raises. This is another great core exercise. Make sure when you do these
you’re gripping that bar tight. We’re gonna go for 15 knee
raises focusing on that core. Let’s go. (wild electronic music) Bring your knees all
the way into your chest. Grip that bar tight and
keep that core tight. (wild electronic music) Alright, guys, so there you have it. This is one of my favorite routines that helped transform
my body from fat to fit. If you liked this video
and enjoyed this workout, make sure to smash that like button, and to get in the best shape of your life, sign up now to
and become a member. Get full access to all
our workout programs, technique guides, and daily workouts that’ll have you in the
best shape of your life, and download the THENX
app in the app store to take our workouts with you everywhere. Thank you guys so much for watching and remember, if you guys
need a resistance band you can get one at, and remember, we post every Sunday at 8:00 p.m. USA Eastern time. So, let us know what you want
the next video to be about on the comment section down below and we’ll see you next Sunday. (wild music)


  1. OMG I finally found a hack to do a pull up… literally in all my teen years I could never do it without help from someone (my friends) to give me a boost and lift me up and down by holding my legs like Sanka from Cool Runnings lol!

  2. @0:27 bruuh, 190? I weigh like 230 and look like this 🙁 all the more reason to chisel my physique lol

  3. I'm deathly afraid of those bands. I don't want to get slapped in the face by one. What color would you recommend THENX Fam?

  4. I have a question……i have been trying to loose weight or gain muscle for a long time but I am not good at keeping with my workout session. do you have any tips on how to keep in the cycle? oh and how long did it take you to go from fat to fit?

  5. a fat guy without any training at all, with bad sleeps, and 8-10 hrs daily job, with ruined metabolism, can this guy start on calisthenics? i saw some calisthenics videos and they say that fat people cant start with callisthenics….and i agree for the simple reason: the heavy body, the knee pains, the arms pains, back issues,…there is no hope here!….maybe some tips for starters, where to begin or somethin, quick diet advices?!!

  6. What resistant band should i buy when i weight about 70 kilos and can do max 7 non assisted pull ups? I would like to learn muscle up.

  7. Mine is so similar

    It's just that your last day looks like my first and your first day my last


  8. Honestly it’s been a month and I see Major differences in my form for push ups, and chin ups. It’s really great and I love this that it’s literally free.

  9. Im skinny, can't gain weight. No weight=no muscle grow. I'm really active. All videos focus on lazy, over weight people. It seems like everyone with muscles is on some type of juice. They just won't say it to make themselves look better.

  10. Hyped! Ready for work to be over for the day so I can get into the gym for today’s workout! Been up since 4:30am. Let’s get it 😀💪🏽

  11. Finally someone who tells us how he started cause i want to do more excersises but i couldnt because i wasnt in shape.THANKS

  12. For someone whose interested in starting these routines, what’s the best starting equipment to buy and from where?

  13. Watch out while u r using the resistance band cuz there is a possibility of u getting hit in the nuts🌰🌰 and other parts in u body😂

  14. I weigh 200 pounds and want to get better at pull ups i workout frequently, do you think if i used the black resistance band will it snap or something? Those bands scare me tbh

  15. Hey man, I like your story … but you gotta stop pointing them finger guns at me. It's really uncomfortable.

  16. All i did was : eat the least amount of calories i could, without making me feel tired and go to the gym. Lost 10kg in 1 month, got 10 more to go 💪. Also sleeping is key

  17. i've been following thenx program for 3 months now and I already started having chris heria hand gestures like this guy

  18. Ill be your 6'2 & weigh so fat i havent seen my feet since 2004, i literally tried everything & just cannot get in shape… lets see how good your programme really is.. bring me to Miami & train can film me from day one.. deal..?

  19. I'm watching this while eating chocolate chip cookies I just baked with a big glass of milk with ice in it 🙄

  20. Sir pls help me out , I really liked ur video but i want to gain weight right now m on 65 kg height 5'8" so are these exercises beneficial for me as well? Pls let me know i will really appreciate ur effort .

  21. You guys should do like a Skinny to Fit body workout, not so much focused on burning fat but building muscles fast

  22. I got motivated to work out and get a six pack because of my wife. I got kinda jealous of her toned abs. Lol now she’s jealous of mines.

  23. the resistance band really works?? like does it really help you out???
    i feel like imma be cheating lol

  24. Thanks for this video. I may have missed it, but did you explain how tall you are, and what your weight is at now?

  25. How do you know what band is for you? What band did you use? Anything would help tremendously. Good shit man, you're inspiring.

  26. NOOOOOO WAAY THAT WAS ZAY?!?!??!?!!?
    Maaaan I thought you guys were shredded straight from the womb😂😂💪
    But congrats bro! Thenx always finds the best way to motivate me🔥🔥

  27. 10 assisted pull ups
    15 assisted dips
    10 assisted chin ups
    15 push ups
    5 assisted pistol squats (left & right)
    30 second mountain climbers
    15 hanging knee raises

    This is the workout from this video

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