30% to 10% Body Fat in 10 Simple Steps
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- čas přidán 29. 07. 2024
- Today I’m going to teach you everything you need to do to get 10% body fat. Having 10% body fat is generally the safest place to be. When you get to this point, it means your body is lean enough to show muscle, which includes your abs. Additionally, the veins from your shoulders to your hands should be visible.
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In a nutshell:
Step 1: Follow a healthy diet.
Nothing, not even working out, can beat a bad diet.
Sure, all your efforts and time spent in the gym is important.
But none of those matters if you have a poor diet in the first place.
Step 2: Cut your calories.
When losing body fat, achieving calorie deficit is a crucial part.
In particular, having 10% body fat requires being in a calorie deficit so you can both lose fat and maintain such a result permanently.
Step 3: Watch what you drink.
Are you used to having beers a few nights a week? Well, sorry to be the bearer of bad news but you’ll have to reduce that quantity to just one beer a week.
Booze belongs to the “indulgences” category as it’s high in calories and can even account for up to 30% of your daily caloric intake.
Step 4: Increase your protein intake.
The calories you get from food come from protein, carbohydrates, and fat, or are collectively known as the macros, as in macronutrients.
But if there’s one macro that you should prioritize, it’s protein.
Because protein promotes the feeling of fullness, it aids in reducing body fat all the while helping retain muscle mass and increase thermogenesis, or the burning of calories from digestion.
Step 5: Eat more fiber and other gut-healthy foods.
Fiber is incredibly filling.
Compared to sugar, protein, and carbohydrates, it’s slower to digest.
According to research, dieters who ate 30 grams of fiber a day lost a substantial amount of weight.
Keep watching for the next 5 steps!
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What are the pros and cons you guys have discovered when having low body fat?
Is there a way to contact w you?
I feel lighter obviously 🙄 but I also feel more confident about my body. The abs start popping the muscle definition starts showing. The xmas tree in the back. People compliment on how good u look. I feel healthier. Just an around better feeling. On my way to 10%. I think I just motivated myself lol
@@georgefeshias9682 dam! Bro u on ur way to look n like one of the gods😉 isn't it awesome to learn about small changes in ur program and get amazing results? I always wanted that small V shape with the small waist line. Yeah, hard to find good fitting clothing but maybe I will launch my own brand? Or team with a designer??👍 Thanks for sharing ur results it gives me more motivation and belief that the program works. Keep on keeping on bro! Just Do It!💯
10% is too low. Do not mislead people.
2 to 2.8 g protein per pound of body weight??? So you eat just protein. That is nearly 3 times more than the standard 1g per pound. ...you just spread BS
Please don't give incorrect information to people who might be new to this. 2-2.8 gms of protein should per Kilogram of body weight, not per pound.
Plus, Dr. Donald Layman, PhD, already talked about this. It's 1.8 grms of protein for high end athletes. I dont understand why people keep spilling random info without any type of proper investigation.
This is, singularly, the best clip I have heard, regarding the topic! Thank you very much😊
Nice video very to the point and organized. The data and research shared pairs with other clinical and sports medical facts and studies. Thanks for sharing.
There is an error in the video at 4:00. You recommend 2-2.8g of protein per POUND of body weight! This is impossible even if you’re not overweight. I think you meant to say 2-2.8 g of protein per KILOGRAM of body weight which is 0.9-1.3g per pound of body weight. So a lean 175 lb man would try to eat 160-230g of protein.
its so far off the correct amount its ridiculous,1 gram per lb is plenty
Thank you! I also noticed this mistake.
This formula shows me to eat 467g of protein daily lol, it impossible even if I eat protein powder all day
Exactly@@6millionways150 and even 1 gram per lb is excessive, just ask Mike Mentzer. The body can only retain x amount of protein, the rest is just getting flushed out.
yeah it was meant per kilogram, not pound. 130-180g of protein is the general range.@@alexnewman5101
Thanks for sharing 🙏🏾
Thanks for sharing this Sir
Throughout my childhood, I was always running around outside like any kid born in the early 2000s and before that, I was actually skinny to the point where my ribcages showed and I looked like a skeleton, they even showed a bit through my chest and the thing is, I used to eat way more than I eat now back them, I even had a 6 pack I used to boast about to my cousins and that was in my late childhood somewhere before to my first year of high school. Somewhere before my second year of high school, my mother got married, we moved in with her husband and my time and habits changed. Lunch essentially became dinner because you don't eat lunch at 10pm and you don't even eat dinner at 10pm either and anywhere from 12am to 4am I would occasionally snack on chips or cookies while watching TV Series on the weekends and vacations from school, as a result of all that, I gained weight, got stretch marks on my shoulders, chest, arms, back and sides and even got love handles. Right now, I'm trying to workout everyday from Monday to Friday in hopes of going out in public without feeling like I've let myself down.
Im at 15%, from 25% and still cutting. Im taking sugar everyday, sugar is not a factor. Just restrict your calories. I do eat carbs too. . I did workout 5x a week . I only supplement my self with Whey Protein Ripped formula and on a high protein, high fats, low carbs diet. And on intermittent fasting. Im 32.
Powdered protein isn’t a full protein, and you may get 10% of the protein listed, swap that for solid whole proteins or simply cut out the protein drinks.
I got to 12%. I noticed my sex drive and wood ended up taking a hit. Also had less strength and felt tired and constantly hungry. I think unless you're genetically predispositioned for low body fat, it's very difficult to maintain it.
10% isn't the best, it just sounds and looks good. Really 15-20% is way better
Go up to 15% and youre gonna be fine. 15% is basically jacked anyway. You dont need to be at 12% or lower unless you compete, at 15% you have plenty of muscle definition
its not hard at all to maintain it. If you want to be fat then eat like a pig. If you want to be ripped maintain self discipline. I eat one meal a day and I never get hungry. Drink water if you get hungry and the hunger is gone. I've gone 28 days without food before and I barely ever got hungry. The more you eat the more your body will crave food. The less you eat the less your body will crave food. Thats the key. Under 8% body fat works for me. My body looks like a greek god.
@@aesilian Under 8% is perfection. Anything over is fat in my book. Thats for lazy people.
@@fatherdamien69 so you enjoy having a limp dick and various other organ problems? Okay then 🤣
10% is way too hard to sustain. Get your facts right. 15% is where you want to be,
Agreed!
Ive been sub 10% for years. It's easy because I am disciplined. Easy and hard are not real things. If you're good at it it's easy if you're not it's hard. You need to be better.
@@nikolaiwhite4255 Bad mood swings, low sex drive, and low mental focus/concentration and capacity?
No thanks.
Far less energy and feel slow and lethargic all the time. It is going to start having impacts on your everyday life outside of the gym.
No thanks.
Your body does require a certain level of body fat to function properly, and for most people, that level is much higher than 10%.
For modelling i have to be 8 percent
12 percent
Great video. Thanks
4:04 - dude if you consume 2.8 gram protein per pound BW, that means a 180 pounds person will need a total of 500 gram protein, half a kilo! You will have a kidney failure if not both 😅😅🙈🙈
I think he meant per kilo of body weight.
Good catch! Should have definitely been Kg not lbs
I eat half kilo of ground beef per day with 5 eggs. If you do weights you will need protein to build muscle. Imo they're s lot of misinformation here.
@@Kitiwake read carefully dude, if you're going to get half kilo of PROTEIN, you're gonna need to eat 4.5 pounds of beef DAILY, 😁😁
Basically you need to consume 1.8 to 2.2 grams of protein per kilo of body weight. So for example I weigh 69.5 kg. I consume about 150 grams of protein give or take. Most is made up with chicken breast for lunch and dinner. Protein oats with protein powder for breakfast and a protein yoghurt as a snack. I try to keep what I eat more or less the same only having maybe 3 or 4 different choices. This way my calories remain constant as do my protein carb and fat levels
Good tips thanks 👍
Very informative video
I read some of the comments and what people are saying. I don't know where some people get their information. Are you lot for real. I'm not attacking anyone specifically, but please do some proper research before posting something.
I’m cutting back so much now, but, how much is enough. Am also exercising 3 times a day
Tracking your daily step also really good for fat loss.
Man... I which I could do 15%, Respect to everyone who struggles but still manages to do it. I planned my daily routines but smh I just don't do it. I should be motivated enough but I can't seem to push through... :(
What's you priority?
Think about that, but don't give up the faith.
Fr
Keep trying. I’m on my 7th attempt and I’m almost there finally.
I'm currently 15.3% body fat, but in my body structure I'm still holding significant amount of fat in abdominal area.
U can do It! Recalculate ur goals and exercise plan. U desire to look n feel ur best😊 the mind is a habit. So just do something and add more. That fire and after burn will soon kick in😮 bro it feels Good! Yeah, sweat, oxygen n burn = results. Try do 25 reps when u awake and 25 reps before bed even in bed, real talk that 50 the lazy man way but it works. Bro do wgts like a dumbbell or resistance band or even exercises with some planks at a x3min count! U got this! U got a Dream and it looks good on u. It ur bro😊💯❤️Hugz n Respect JUST DO IT! (Right now I'm injured due to car accident. Using a cane to get about. I'm losing muscle n increased wght. Going to gym for lite lifting n cardio, yeap at 1st I was embarrassed people whispering and calling me the crippled but after 3mons one of the top trainer approaches me to say how I have motivated so many people that he trains wanting to give up. I just smiled and said thanks I just gotta do Me!). U worth U!
At 35, I've been on a self improvement journey for 1 years and 2 months. I've dropped 58 lbs and about 14% body fat. My secret? Protein shakes, coffee, and good meal choices. When I feel hungry around 9 AM, I have a shake. I get hungry again a couple hours later, so I have another shake. Then it's all water. I have dinner around 8 PM, which is usually a salad with chicken (don't need a huge heavy meal before bed). Then I'm up at 0530 to do it all over again. If I get a craving for sweets, I'll have fruit. If I end up going to the store before work, it'll be yogurt, fruit, and granola. Nothing fancy, nothing obscure.
Track your calories loosely. (If you intake 5000, cut it down to 4000). Baby steps, and you'll see results!
On a side note, most people can achieve and maintain 15% relatively easily, but it gets harder with age.
TLDR: Calories in, calories out, low calorie protein rich foods, do 30 mins of cardio 5x a week, lift things. Don't hope for results over night or you'll break your diet (and your motivation) trying to do too much.
At 44 I’m following the same type of routine, although I’m not sure why but my digestion issues (severe constipation) is making me think I better try something else? Have you experienced any digestive problems?
@@bobbeezel2593 That would be the protein in your diet...protein naturally takes longer to digest, leaving you feeling full for longer. I recommend foods that are high in fiber: pitted fruits (cherries, peaches, etc), leafy greens, whole grains, and apple juice. Failing that, there's always fiber supplements
Shakes? No no no
2-2.2g of protein per pouds of bodyweight?
did you mean per KG instead of pound?
So its not calories in calories out. Got it! Thanks!!
4:00 must be some mistake here, it should be kgs rather than pounds
At 55 and in moderately good shape ( 179.5 cm/ 75 kg, can run 5 km comfortably, 23 BMI, body fat at 22%, flexible and have been a Dumbell routine 3 times a week for the past two years ). But lowering body fat to even 15-16% is very very difficult. No sugar? easy. No alchohol? I can do 1-2 drinks a week or even just twice a month? Enough protein? Over 120 g a day. But something about my calorie intake/ lack of HIIT/ eating window/ choice of meat /proteinss, is preventing me to get below the 21-22% range. I won't give up but I wonder if this is simply age related. It is frustrating.
I'm 50 and got from 23% to 15.5% but it's taking me 18 months! Aiming for 12 but it may take me another 18 months.
It could be age related, but I would like to believe not. I'd recommend getting a fitness tracker like a fitbit and aim to take 8-10k minimum steps daily. Do that for a week. Check your weight before and after the week. If you are actually plateaued at 20% it just means you need to make some adjustments in your diet and routine to get you to the next level. It basically means that what you're doing now is how you sustain your current weight/fat% etc. So....simply switch it up. Drop a couple hundred calories from your daily intake...since you've stated your on a good diet. balance might be your issue, but nothing that brute force can't fix....just literally drop a few calories in as healthy manner possible and increase your step count. And every week check your progress. I would recommend making adjustments on a weekly basis , if you've not seen a drop in weight/fat% then adjust again. It's surprising how much diet plays a role in our fat%.
For me mangos is my sweet treat and if I have it enough during a week when I'm doing a fairly consistent routine my fat% won't budge by the end of the week....simply down to that. Soo you have to figure out what it is in your diet that's keeping you in your plateaued state.
I can't help with specifics but I myself fast in the morning till 12pm I have one large meal full of my entire protine intake for the day then I'll have a small meal later like cereal...or mangos 😋 (can't have both as my sugar intake for the day would be too high). This keeps me at my current fat% of 14-15% without much of a workout routine.
Hope that helps.
@@Wolfsfang77 I agree. It's probably age related. In my 20s I could easily get a six pack.
But it just means I need to work harder. Less calories and more weights.
@@creativesource3514 that’s very encouraging! I don’t mind putting in the time and tinkering with all the difference variables. But it seems like the variables have become so finicky and maybe a few are stealthy. Thanks for the positive note! If it’s 18 months then it’s 18 months! I can aim for my next company physical in May next year
@@Wolfsfang77 that does indeed help and thanks for the thoughtful and detailed post. Very kind of you.
Wife bought me a Garmin for Christmas and I’ve averaged over 300K a month and @11k a day walking. That’s what I figure helped bring me down from 25% to 22% body fat. Perhaps I should step it up (lol) to 14-15k a day. It’s worth a shot.
I think your point about adjusting calories and cutting it back for a week or two and seeing what results come , is a great next move. I’m monitoring protein but winging it with calories (except cutting way way back on starches).
I’ll take you advice and do this for July. Starting on the 1st - Canada Day 🇨🇦 perfect way to celebrate 😂
Again, thanks for the kind comments and spending your valuable time for this. 🍻
bike ride is a stress buster for me
Sleep should be the first one. Then caloric deficit
Doesn't trying to minimize stress create another stress?
Bro i m always workout throw my routine everyday nonstop but I got that balance throw my routine
I gave up sado years ago. All I drink is water. I don’t drink or smoke. I love eggs with egg whites
What is sado?
BDSM
@SonyBoy ah, ok. I dabbled in that a little. Then I got married for a second time just to make sure I never get laid again
I meant soda
@@geno5169 lmao!
"healthily" 😁
I'm 50 and got to 15.5%. I simply cannot break below 15%! :-(
Can you do a video on achieving 1% body fat 😮
How do u work out body fat % ?
DEXA scan
2 to 2,8 grams protein per everyday poud of body weight.... WTF?
Must have meant per kilo of body weight
It's 1,5-2gramk per lean body mass in KG, I'm 75kg, I eat about 110g of protein, I eat 80% of my daily calories norma
I have 19.9% body fat using the US Navy Calculator.
Down from 25%+ 4 months ago doing all of these things.
The best method I found is a 3 day fast every week for a few weeks and/or until the payback falls off. When you resume eating on you "eat" days, take only protein, meat and high fat.
Cardio isn't needed if you do weights
Sprinting is good. Any sprinting at the start. Study sprinting for overall health.
Fibre is a waste of space and does nothing.
Never take anything with sugar or artificial sweeteners.
Why not artificial sweeteners?
This is simple, to the point, and quite frankly, it WORKS! I just couldn't never fast for more than 48 hours at any given time. But I love your approach, and I copied and pasted it. I fast every day for 16-18 hours with a 36-hour fast if I happen to eat like crap the day before. It's my "reset" Again..thank you my friend. You actually made my weekend a bit clearer! Especially about the fiber.
Thanks
@@sonyboy8638 I m not a scientist but gather scientific knowledge where possible. Studies indicate that artificial sweeteners stimulate insulin, never allow the palate to distance itself from sugar which can a return to a sugar based diet.
@@bunjicarlin1 kind of you.
Fibre does one thing actually. It triples the size of the human stool.
10 steps, 10% body fat, video uploaded 10 minutes ago. 😎
You watched this 10 hour ago
And I read this comment 10 days after you posted it….
if its 2 grams of protein per pound of bodyweight and you weigh 140 pounds, how is that possible in a day, isnt it too much
1 g per pound 2 per kilo
@@Bob-zn7vq ok thanks
2.8 grams of protein per pound of body weight!? That's insane! There is not a study in the world that will tell you that is beneficial to go that high. Not even Arnie in his lifting days ate that much.
Ugh the bicep curls with kettlebells was super cringe.
20 second sprint with 3 minute rest? Id Have to warm up again after 3 minutes rest
❤🤍💙 all your videos mate👍
10 is not simple man
But I watched anyways
I love walk my dog everyday and every night
My BF% was over 20% when I went to Officer Candidate School. I was never hungry. When I graduated 16 weeks later, it was 6%.
Not sure about the protein numbers… pretty sure that’s waaaaay too much 😅😅
38 min ago and kinda early
I need a script writer for videos like this. Reach out if you’re a writer who’s passionate about fitness.
Yeah iam for you...
Im -3%
I went from just under 30% to under 10% by quitting drinking.
That's a big jump,sounds like you kicked alcoholism with that much of a difference.
Seriously 😳
2.8g protein for each pound of body mass?
Likely to be 420g of protein ( 1680 Kcal /2000) For a person ( 70kg / 175cm) … i suggest that you review your information dude
why would anyone not on stage or doing an experiment as a one off want to be that low? long term it will literally make you infertile.
2.8 grams of protein per pound of body weight , that is a ridiculous amount of protein . Maybe he means per Kilo gram ..
You don’t lose muscle from cardio.
Even if you do disgusting amounts of cardio? I've heard that you Have to keep eating protein to retain your muscles because if you severely lower your calories for the day and then do an assload of cardio in an attempt to lose body fat quickly it will take away your muscle instead
You’re not going to magically lose muscle if you want to consistently get good cardio sessions in.. stay on top of not just protein but also a healthy balance of carbs and fats and your body should almost never resort to taking away muscle when the body needs to recover. As well as a decent and consistent resistance routine shouldn’t have anything to worry about.
2-2.8g of protein for every pound of body weight?!? So for a 200# man, that’s 400-560g of protein per day. 3:56
More info: czcams.com/video/D_yU41q_9Uc/video.html
2 - 2.8 grams of protein per lb per day ? I think you meant per kg, I am in no way going to eat 580 grams of protein per day.
👍
❤❤
2 to 2.8g of protein per pound of body weight? No. That is insanely high. A ton of evidence and other fitness coaches always recommend 0.8 to 1.2 g pero pound of BW
Only need 1 gram per lb of body weight
Good luck eating 2.8 grams of protein per pound.
2-2.8g protein per pounds. BS since that means up to 560g for a 200pound guy. They got it very wrong
eat less train more develop chronic inflamation or some permanent problem and put strawberry on cake add hours of cardio
2-2.8g of protein per pound of body weight. This is just wrong. It should be 2-2.8g of protein per kg of body weight
I’m 180 pounds I was 300 pounds I am 19. I still have a belly or it’s loose skin I can’t seem to loose it
Loose skiing goes away in time
How tall are you
One beer a week??? One beer is only 100 calories.
Huh .. Where I'm from its one thousand calories
Swimming.
So this guy is either recommending all or almost protein diet. 2.0 to 2.8 grams of protein for 200lb guy is almost 1800 calories from protein. That’s a lot and not a balance diet.
You definitely got your protein calculation wrong
2-2.8 grams of protein per pound!!!???? 😅😅😅😅
Pretty sure this is a AI video. There are lots of bad information in this video. That much protein would be near impossible to hit for more than three days in a row plus your kidneys would be working overtime. 2.8 grams is far too much. Also your point on brown rice is wrong. I’m also pretty sure the creator of this video paid for one of those voice over people from fiverr.
Take this video with a gain of salt.
First
'PromoSM' 🤩
2 to 2.8 grams of protein per pound of body weight. So if I'm 200lbs, ..... 480grams per day!
That's 19 cans of tuna.
everyday
I don’t know how this is practical.
That is over doing it.... you are spending more than your muscles intake.
@@germelesmith9305 Yeah, and I did the math wrong, maximum amount would be 22 cams of tuna, or 560 grams of protein.
2 to 2,8 gr of protein per pound of body weight?? 😂😂😂😂 Are you crazy !!!
Yeah that sounds like far too much, I have always read been told its 0.7 to 1g of protein per lbs of body weight. He must of meant per KG not per LBS.
Misleading. You don't have to be in a calorific deficit to lose body fat; in fact for most people who are overweight, cutting calories will just result in yo-yo dieting because your body will compensate for the lower calories by lowering your Basel metabolic rate.
You need to tackle the root cause of the fat which is insulin resistance and the way you do that is by intermittent fasting and eating to the body's maintenance level (weight in pounds multiplied by thirteen)
Or your weight in kg* 24 = your daily calories norma, cut to 85-80% and loose fat but not muscles
@@alexnewman5101 NOT if you're insulin resistant; no amount of calorie cutting will work and be sustainable for the long term
@@leestockton9367 ok yes, you have to cut out sugar, but if you are eating 80% of your daily norma you cannot fit there sugar, flour and oil and feel full
@@alexnewman5101 you're missing the point totally here, you DON'T need or have to cut calories OR sugar, you have to reduce the insulin resistance and this is achieved by reducing the amount of insulin spikes so the body has a chance to "reset"; this is only achieved by intermittent fasting, not calorie or sugar control
@@leestockton9367 the point is I tried both, and my belly started to dessapear only after (read above)
Efficient ways of reducing stress :
Reading quran
Deep breathing
Exercising
Reading quran is just dumb waste of time and definitely not going to help.
Way too much protein… wtf. Not even on heavy PED’s do you need that much.
What fats, are unhealthy
can having sex reduce stress ?
Depends who it’s with
One thing nobody else ever seems to mention is how good thinking is for losing weight. Your brain burns almost a quarter of your daily calorie expenditure. And if you give it a good session of mental cardio daily its gonna go way up. Its been tested on chess players. During a particularly intense match, the 2 participants burned about 6k calories that day. And they just played chess. So yea, my point is to keep your mind busy and you will not only spare yourself from mental disabilities such as dementia, you will also burn a fuckton of calories.
Dumbest thing I've ever heard
6000 calories a day from playing chess….. no
@@TheMightyWalk its true tho. Their TDEE for that day was 6k calories
There is some good general info here, but this is kind of beginner stuff. And some of it is just plain wrong. Two grams of protein a day? That's overkill. Brown rice? Garbage. There's way better advice than this out there. I really hate that you recommended brown rice. That stuff is literally toxic.
Step one get on steroids.
You still have to diet, steroids are not fat burners. Steroids actually make you more hungry.
@@GJ-DT you're still cheating
@@jamessills5802 who am I cheating?
clickbait
over 2 grams of protein per Pound is ridiculous. You mean per KG. Crappy Video... more like 0,7g per pound is a lot already....
So you want a 200 pound man to consume 400g protein? No. That’s far too much
2grams of protein per lb of body weight? what in the world??? Do 1g and you'll be fine.