15% Body Fat to 10% Body Fat | Diet Changes To Make!
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- čas přidán 12. 05. 2024
- Ready to take the next step towards being leaner, perhaps you are like the person in this video and you want to reach 10% body fat from a great place like 15%.
How do you drop body fat when you are already pretty lean? The process is like a funnel, and the longer you diet and the leaner you want to get the more you have to focus.
How extreme do you have to diet to get rid of the lower back fat, the belly fat and the stubborn body fat you have been stuck with?
Being extreme for short periods an result in getting the fat off and then you can focus on maintaining it which is not extreme, but still requires diligence.
Cardio for fat loss, is a tool when we know our calories, and can adjust as needed. Walking to 10% body fat is a video where I discuss this principle and I still use walking, although walking can be quite intense.
Good info thanks. A few weeks ago I went on a big overnight hiking trip in the mountains. Had a high carb day prior followed by a good breakfast. The amount of energy I had the next day was incredible 🇺🇸 🇳🇿
Thank you! It’s made things clear for me. 😊
🔥🔥🔥 finished the challenge and I’m feeling great
Very informative. Needed this
There's that smile!!!
Now I'm trying to get more on caloric deficit on rest days and on maintenance on training day.
Bro I've been dropping off weight with your tips keep muscle...
Hi Paul! Thank you for all your awesome informative videos!
Can you give me some guidance based on your experience on what I should do? Whether I should try a cut or keep building muscle for a little longer than the end of the month?
I was 182lbs at the end of Feb and used rolling water fasts for about 2 months to drop my weight down from 182 to 158lbs. So prior to Feb exercise and diet were in the dumps.
About a month or so ago I used the macro calculator on your website to figure out my calorie requirements and started at about 1600-1700 calories as I started eating daily again and have slowly increased my calories to 2300 and my weight has been stable around 164 lbs
My idea was to not let my weight get above 165lbs as I slowly increased my calories lifting kettlebells for about 30-40 minutes and doing 1 hour of LISS cardio 5 days a week and I have managed to do that building some muscle and recomping my body
And I was planning to be keep doing this until the end of May and then start a cut using the macro calculator which puts my cutting calories at 1750
I do not have a lot of muscle on my frame and I feel if I start a cut I will only end up looking lean (maybe even skinny fat) so wanted to get your thoughts on if I should bulk for a little while more before I attempt the cut?
I need to introduce this. Im to drastic sometimes with myself
I'm in same boat as this guy. I want 10-12% year round, non competition. Get a body fat test June 3, year ago I was 23.8%. I'm dreading it cuz if I am actually 12%, I'm not gonna be happy. Fingers crossed. 🤞
I've got to a sticking point myself at about 15% going to use carb cycling to try and get to 10-12%
I hit my goal of dipping below 10% body fat on the last day of the fitness challenge! I do a carb re-feed every Sunday, and only occasionally on a Wednesday if I'm feeling too sluggish. Now the challenge is to dial in a lasting maintenance routine :)
Wahou congratulations
Do you increase your calorie intake during those carb re feed days? Please I really want to know
Consecutive refeeds are a game changer for me!
Could you explain , what exactly you do?
@@jeremyderrt6862 he pretty well broke it down in the video just doing it for two days instead of one. There’s many ways/factors but often it’s increasing carbs around 50% (but could be even close to double like in this example) for two or more consecutive days.
During how many weeks did you do that ?
@@mediacreatif if I’m cutting it’s something I typically incorporate every week. I like a bit more of a deficit 5 days per week then two around maintenance but the average calories is about the same.
@@ColinDeWaay oh ok you keep the same amount of calories per week
Good is not enough if better is possible.
So my questions is this: Lets say one gets to sub 10% to get rid of the final lower ab and lower back fat areas. If you then go back to the "maintenance" caloric intake based on your expenditures (workouts and activities).... you should in theory not be adding back any of the fat to those areas and will maintain the "look" indefinitely correct? Therefore, pushing down to that level and only coming up to maintenance caloric intake is the ticket. Am I correct?
I am 70yo and working with a nutritionist, strength and conditioning coach and running coach. (Training for my 21st marathon). Went from 217 LBS to 171 lbs. My Renpho scale says 17.8%BF, the dexacan says 28%. At 217, the Omron device said 30%. There is no way I see 28%. Went from a 38 waist to 32. It said my arms are 31% fat, there is nothing in my arms but skin and muscle. What do you think?
What are your thoughts on wrist weights/ankle weights while walking either on the treadmill or outside? Or any sort of light strength training while walking? I try to work my batwings every chance I get but I don’t know if I’m actually making a difference and I just look ridiculous 😂
my concern would be rubbing, i have not tried though.
Hi Paul, I'm currently without a gym as I'm transitioning between homes. I'm still able to do regular LISS cardio. What advice do you have for building muscle until I can get back into a gym?
Im around 15 to 17% body fat i can slowly see abs but i can still see the fat and less muscle yet arms and back are lean but chest and stomach lacks abit
You must train your sternocleidomasteudeus, maseter and trapzius more. Most important muscles, to dont look skinny. Because the transition from head to body is more important, than most think. If you are on that part skinny, you can have big back or chest or arms ... you still look skinny.
This is exactly my case
😊😊😊
Did the guy asking say 100 grams carbs and 20-30 grams fat in a day? That seems impossible. Great advice by Paul though.
I am a woman of 32yrs, not married, have been working out since 6 months. Lost 10kgs. Is it safe for me to take pre workout supplement?
I think it's definitely safe assuming you don't have any food allergies. Just be careful about the caffeine content. I remember first taking pre workout at 300mg of caffeine and I couldn't fall asleep the first night I took it.
You do the pop tarts/cereal on the higher carb days correct?
Shocked to hear that he uses cereal and/or Pop Tarts at all. No redeeming value in either of those "foods"... is there?? I get it - carbs - but carbs for the sake of carbs... with ultra processed foods... makes little sense to me. (respectfully).
@emanr.6716 I get it, but I think there's a lot in that category that we all kinda crave from time to time. I'm a sweets person and my wife is salt, so if having some cookies, or some chips from time to time won't affect your goals usually. Just don't wanna make them a daily habit.
@emanr.6716 I honestly would love to move to Italy and eat real food. In us, we're surrounded by quick processed foods. I'm sure Europe has some too, but we definitely have waaay too much!!
@@Rob_A13 I'm in Denver, and 4 years ago went with a more Keto (low carb) style diet. In Feb of this year, switched over to 95% carnivore (animal based, meat, eggs and some dairy). I've never felt better. Lost 30 lbs in 3 months, and am closing in on high-school weight. Arthritis is nearly gone, inflammation is gone. Never looking back.
@emanr.6716 that's awesome, congrats on the weight loss 💪💪
I’m in the same boat. Sitting around 12% body fat. Want nice abs for summer. I do a cheat meal once a week (helps me stay on track and diet sustainable). Does this serve the same purpose as a higher carb day or should I do a higher carb day as well?
Cheat meal is different from refeed. Refeed is smart and calculated.
@@mediacreatifso I need to do a refees as well?
@@BradFizer yes if you're feeling very tired and stop losing more fat.
Depending on the cheat meal, you could be undoing some, most, or all of your progress from the whole week in that one meal. Are you tracking that meal honestly? If you have a 500 cal/day deficit every day and then have a 2k cal cheat meal, it just wiped out 4 days of dieting.
@@rockhuddy generally a cheat meal is rich in lipid and carbs. Refeed is 20 to 50% more carbs only.
There's only so many ways you can re-word the same video haha. People just dont get it. Just stay consistent. 95% dont
Let him cook.
this video is entirely one of its own helping a specific person
I love all these videos. I play them while exercising.
I’m not great at math, but don’t those macros add up to 1,350? That’s insane. 1,350 is a deficit for my wife. She’s 5’2, 120lbs, and 40 years old. Those calories are WAY too low.
1675 kcal at 180g Carbs or 1755kcal if he adopted the full 200g range (160P, 180-200C, 35F)
That’s insanely low for a male in my opinion. Thought that should’ve been addressed more in the video. I’m a female eating almost twice that amount at 120 lb! How low can you go when you’re already too low???
@@ajcliffe86 the person who emailed said he consumed 100g carbs, 170g protein, and 20-30g fat.
Refeeds with a high carb day refills the gas tank of that depleted glycogen from weight training.
15% is sustainable 10% isnt unless you want to count beans or great genetics to keep low bf
What do you mean ?
@@mediacreatif Exponential level of work to maintain 10% then 15% bodyfat
10-12% body fat. Wow...
1%percent body fat is worth up..
Just eat a box of pizza 🍕..
How many calories
20% of fats is way too much. Hormones need a few grams, not 10-20 times more than that
20%ish is what I prefer. I find it helps cut calories by reducing fat but not being so overly restrictive with only 10-20g a day. Thats a very restrictive diet. I’m sure it works well for some, no thanks from my personal experience.