First Time Getting 10% Body Fat | Things to Know
Vložit
- čas přidán 5. 08. 2024
- Are you working toward 10% body fat and not sure what is going to happen. Have you tried to reach this goal before only to get stuck at 15% body fat and not be able to push through to your ultimate physique?
Reaching 10% body fat is not an easy goal, which is why so few reach it.
Some things that get in your way.
Psychology
Hunger
Social Life
Goal
Process
Accountability
Patience
This video will explain the final process of reaching the 10% body fat goal so you can see those six pack abs and lose that lower back fat and love handle area.
Getting to 10% body fat things you need to know and how long it will take from 15% body fat.
Are you currently working toward 10% body fat?
Yes and it's soo hard. I think I have been to long on a diet. Taking a diet break. Well I lost 12kg in one year and I'm looking the best I have ever been. Yet I wish to have a defined muscles more like beach lean. Love your content.
No because I'm a woman 😂 same principles apply though to get to 15%!
Started at 16%, now 13% at six weeks in. My goal is 10% by end of March. Data is from 3D body scan.
Yup, started around 16% January 4th. Down to around 13% today.
Since my stomach area seems to be the most stubborn area, probably going 7%
Wish me luck 🏆
“Everybody wants to be shredded until they feel what shredded feels like”
and those of us who do it can't explain it, it has to be experienced!
@@PaulRevelia fact!
I’m doing an awesome job of protein and calorie counting and getting 15k steps a day plus 2 days/week of cardio. And 4 days a week of weights but then after a couple weeks I feel like I’m getting so small. I’m seeing the the fat come off I’m seeing the scale go down 1-2 lbs a week but I feel my muscles are getting so small that I go for a cheat meal or 2 days of cheating and I feel normal again. Shud I do less cheating or just push that weak feeling. It’s the only thing slowing me down
@@Newclear3386 Cheat days help reset your metabolic rate. Your body is designed to lower metabolic rate during times of food scarcity. Your cheat day tells your body that food is available so your body keeps your metabolic rate higher...
@@Newclear3386 When you start getting really lean in a dieting phase muscles will look flat because they are depleted of glycogen. When you have a "cheat" you're filling them out again (temporarily) so that's why you're noticing that. Consecutive day refeeds can be a great idea and potentially have some hormonal and metabolic benefits, but that's controlled unlike a cheat that can set you back if not careful. IMO best to get through your cutting phase and understand you'll fill back out when you reverse and start bringing calories back up again. What you're noticing does not mean you're losing muscle.
“You got to be willing to do things other people are not willing to do if you want to look the way few people look.” - Paul Revelia
yep!
Facts!
Another one with great content. Love all our videos Paul. Thank you for the information, been following for quite a while and love your approach to the process, keep the content coming!
"You have to be willing to do what other people are not willing to do, if you want to look the way few people look" Golden!!! I will be revisiting this video often. Straight scoop.... Thanks Coach!!!
Spot on advice. I go through training cycles to diet and get lean every year, and all the things you said were so true. I'm currently sitting at 14% body fat, and just started my cutting phase one week ago. I usually hover around 8-11% body fat every summer, and the same simple methods you stated are my go to every year. I think the most important things you discussed was being honest with yourself and accountable. Most people will never get down to single digit body fat because they are not honest with themselves.
I was obese. Been grinding for 7 months. Currently at 13.2%. Trying to get to 10% by June. 4 more months. Thanks for the video.
wow that's just awesome congrats!
How did u go about doing this.
I started a food plan. Huge caloric deficit. Started cycling, spin classes, and light weights at the gym. After 5 months I increased calories some, and started increasing weight at the gym. Increased calories each month thereafter, increased protein intake. Currently at 2100 calories a day. Gym 6 days a week, spin classes Tuesday and Thursday and HIIT classes Saturday mornings. I eat 4-5 servings of vegetables a day. A lot of salmon, chicken, lean meat, tuna. Gallon of water a day.
@@pyrocrew13 Keep it up brother!!
@@pyrocrew13 no carbs???
awesome video! thank you very much! you say things that most youtube chanels won't say, it can be very frustrating trying to get down to a certain bodyfat thinking I won't ever reach my goal, I was at 16%, going to the gym, eating healthy and all that, and since I started counting every single calorie i'm now at 13.8%, as you say it takes time and a lot of effort, and we'll reach our goals only if we keep pushing.
I'm currently bulking but this information helps for whatever your goals is, helped me a lot! This guy knows his stuff.
Holy Crap! Of all of the videos and all of the trainers I've watched, this video resonated with me the most! I'm 43 years old, 5'8" and was 221lbs a year and a half ago. Down to 174lbs today and working a push, pull, leg split. Estimates at 15-18% body fat now, this advise will really help me get to my goal of 10-12%
Huge motivation! Thanks Paul for the information and motivation!
I was at 256 pounds (presumably well over 30%BF) at age 41 on March 15, 2021 when I decided "that's enough". I made a pledge to myself (a very powerful moment if you truly recognize the need for change) that I would work out at the gym every single day, even though I was embarrassingly out of shape-even though my gut stuck out and made me uncomfortable in the gym-even though I really didn't know if I could get to where I wanted to be. I started at everyone's favorite chain gym to hate, but it felt good. I tried every conceivable diet/gimmick along the way-no carb, low carb, paleo, vegan, you name it. Lost some weight, but those diets were unsustainable.
Then I found Paul's channel (also Derek from MPMD), and I can tell you that these two guys offered the best, most practical nutrition and workout direction. Eating a balanced diet (high protein, but balanced for the most part) paired with reasonable, vigorous exercise made the fat disappear. It didn't come off overnight, in a week, or month, but over the course of several months. Understand, there is no magic pill, pre-workout powder, exercise regimen, or weird esoteric diet that will magically melt the fat. It is quite a bit of hard work, completed over time.
Referring to this channel (and a couple of others) for guidance, I was able to work through the desire to try some crazy, esoteric workout or diet to see if it would yield more timely results. The quality and reliability of the exercise, lifestyle and nutrition advice offered on this channel cannot be overstated. It quite literally helped guide me to a 1-year weight loss of 73 pounds, resulting in 14.7% BF. Hoping to keep on chugging to hit sub 10% by summer so that I can finally take my son to the pool and not have to wear the embarrassing "fat dad" shirt in the water.
TLDR- The guidance on this channel is absolute, pure gold. Helped me to achieve weight loss that I did not think was possible at this stage in my life. Many thanks.
fair play to you buddy
Coach-just want to say thanks for the awesome content you put out for us on every video. You are really giving back and I appreciate it!
I appreciate that!
Don’t forget to have realistic expectations guys! I started at about 32% at 204 pounds. I ate at a 500 calorie deficit a day for 9 months and consistently lifted. I’m now 154 pounds and 9.5% body fat (according to Inbody scan)
Congrats! This is a motivating story. Working my way down the same way to retain muscle. Started at 222, now at 200 (12 weeks). Looking to hit 190 at 10% with some more recomp along the way. It’s difficult but I can tell I’m retaining a lot more muscle than the last time I lost 40lbs. Slow and steady is definitely better. Also, high protein is critical. Going a little under 1.5g/lb is doing wonders.
Love love this vid for those magic words at the end!!! Applicable to everyone and extremely true
Looking at that fridge picture packed with food for the week made all the difference to me. I'll start cooking ahead of time for each day now. Thank you
This is such a great video Paul.
LOVE the content . Paul says the thinks that need to be said and doesnt BS ya. Lowest I ever was 16% .currently focusing on getting stronger and when I cut hope it will b easier . Ive worked out all my life ....(not really knowing what I was doing) and last 15 months been actually training with steady state cardio ( Paul style) and its been a game changer. I ve taken a break from macro counting and know I'm eating more ( in a surplus) than I should ( healthy with higher than average protein and minimal fats )but I tell myself its fuel to getting stronger. Feel way better. Up to a 300lb hip thrust from never doing. It or knowing what a hip thrust was. Its nothing to brag about for a guy but compared to where I was its progress. We get so caught up on what we want to do in the future but dont realize how far we have come .
i never dieted until I was 32 with more than a decade in the gym so there is no rush to diet down. It's something i love to do every 4 years or so.
Thanks Paul! You motivate and inspire me more than anyone else. You are very genuine and you truly want others to succeed. We appreciate you 💓
You rock!
You right. Willingness, discipline and planning change whole thinking about my lifestyle. I’m very carful what I putting in my mouth ,counting everything and no cheating . Getting to 10% body fat was easy for me but is much harder to maintain. All my friends are saying that’s impossible for them to do what I can and not of them could even complete first step (water only)of my 10 step program, maybe that’s why it’s so difficult to find someone who understands and support me. Anyway great watching your videos and keep up the good work. Thanks
I will thank you Robert!
Your so wise! Thank you so so much for your advice and your help to get me and my husband healthy! (52 & 53 years of age) There is so much out there and I’m
so confused to what to do to loose weight so thank you!
Currently at 10%. I'm 5' 9" and 149 lbs. I have the beach body so many strive for but it doesn't come without huge cons. Hunger, occasional binge eating for me, weighing all my food, intermittent fasting EVERY day 16/8, cold all the time, lower sex drive gym, and gym day 4 days a week every week with 1.5 to 6 mile runs on the treadmill along with weights. Is it worth it...yes but you have to be self disciplined and willing to sacrifice. I'm 43 and in the best shape of my life. People will notice you in the gym because not many people can look and maintain this level.
That cold all the time no joke, cold showers used to help but I’ve been in a more of a deficit for longer now I’m in sweats in spring 🤷🏾♂️
Thank you Paul, very encouraging and positive advice.
Amazing insight & knowledge, and complete transparency. Thanks Paul for these videos, please keep them coming
Thanks, will do!
Paul's right, the 'why' is so important. For me, I've been down to 10% last summer but am around 15% now and want to get back down to 10%. My motivation can get hurt when I look in the mirror in good lighting while I'm hungry and I think "I look good enough, why am I putting myself through this??". Then I go and eat something I shouldn't. Having a really strong why helps here.
Good stuff!
1. Everyone is secretly jealous of the person that is a.) Committed enough to their goals to bring their own food and b.) Still able to have fun!
2. Thank you for the 15 min video for my 15 min of incline walking. You know I crushed it!
great work! I am up to 45 minutes now and it's been so fun lately...
Thanks for the pep talk. I needed this to refocus my goals
we all need it at times!
YES! Thank you for these tips. So validating
You're so welcome!
Holy shit...I know this video is 2 years old but that part at the end about taking pictures of your back is exactly what I needed to hear. Thank you. Ive always been somewhat fit but never lean like I wanted to be. Ive lost right at 20 lbs over the past 5 months and my pants have gotten so loose but when I look in the mirror I swear my stomach hasnt changed. However, I have taken progress pictures this time and my back is so significantly leaner than when I started. Hearing you go through the same thing gives me hope that I will eventually see these damn abs 😂
Very informational! Thank you.
Love your content and coaching advice! Thank you! 🙌💪
You're so welcome!
I guess I’m blessed. I’ve been on a bulk for 5 months and have put on 30 pounds and I’m still at 10% body fat.
Simply brilliant. Thank you
Always learn so much from your Vids. Thank you so much!!
Glad to hear it!
Great influence 🙏💪🏼awesome!!!
absolutely the best channel on YT
Wow thanks 🙏
Straight forward. I love it.
welcome!
This is the most based and helpful video that I have ever watched for dieting. Did plenty of diets myself und you mentioned all the most important not so obvious details that have the most effect on your dieting success
I appreciate that comment! Experience is the best teacher.
I sub’d a few month ago and glad I found your channel, very genuine and great info.. I look forward to listening to your videos,
Thanks Daniel
Great advice. Thanks!
4:20 Definitely prepping for EDC Las Vegas in May haha. Was under 10% for EDC 2021 but went completely off the rails once Thanksgiving came. Gotta get back on the grind. Thanks Paul!
You can do it!
Super Solid Man Righht Onnn!!
Awesome...thank you Paul. God bless
You are very welcome!
Love your videos, they are really helping me to get to my goals, keep up the good work.
Awesome! Thank you!
I feel like I've had a big win just logging every calorie I put into my body. I'm shocked at how much I was overeating before not even realizing it thinking I was eating healthy. I'm focused on keeping my calories between fifteen hundred and two thousand a day and getting 185 g of protein in while keeping my activity up.
yeah it's eye opening when you actually log it!
Definitely a game changer! I started 2 years ago and got down to "beach lean" for the first time at 12% after tracking. Keep it up! However, not going TOO low is a mistake I did (below 2000 kcals per day for me), now aiming at closer t0 2500, but everyone is different. Best of luck! 🔥
What do you do for protein?
That's because calories, sugar and oil/fat, are cheap and plentiful now. When cutting calories, it's important to maintain enough calcium and Vit D intake, along with the protein. After around age 30, everyone starts to lose bone density regardless of diet. All we can do is slow it down via diet. But up to age 30, the more we bank, the more we can afford to lose after 30.
@@ryandeffley7652 224. Been right at 2,000. Body comp is visually changing but weight doesn't seem to be dropping. Really want to get to 185 and lean. I'm just going to stay consistent at 2000 for a while and see how it goes. I'm 3 weeks into what might take 6-9 months. 😂 Always open to suggestions.
This is great advise. I learned important tips. Thank you Paul
very welcome Russell!
👌💯💯Love this, I have to say from time to time the Food Focus sets in and its often my biggest struggle. That diet psychology is the most exhausting not the cardio 💪but I find having high Protein meals do help with this, so this totally makes sense 🙏💯🙌🙌
When hunger kicks in I find protein so helpful
excellent content.
I can confirm that walking and looking at nutrition info on your food DO WORK.
Great video! I am in the process of fighting the good fight trying to get down from 13% to 10%. bodyfat. I can totally relate as my hunger pangs and cravings are through the roof trying to push below 13% bodyfat. I have caved in a few times. On the positive side, the more I cave in, the more disciplined I get. And luckily I haven’t snapped to the point of going over 13%. I pull myself back in time before I do too much damage, and so often return and stabilize at 13%. But, I am coming to grips with the fact that I cannot keep doing this as it is a pain in the a*s, and keeps me stuck at 13%. Considering I have lost a total of 70.4 lbs and managed to go from 30+% body fat to 13% was no small accomplishment. I won the battle of the bulge, am far more muscular, fit and healthy than I was 20 years ago. I won the battle but not the war. The war will be won, only when I can discipline myself to push down to 10% bodyfat. That is a work in progress.
I'm at 20% on a journey. Just checked 1.5" lost of the waist in 2 weeks. Eat your darn leafy vegetables. Raw. That is just about the only thing changed. Super interesting. Maybe it was the cold showers. Maybe it's nose breathing. De-stress is helping I think. Thanks for these tips. I need to do photo documentation. 40 pounds in 4 months. OMAD kicked it off. Then just eatting the right things in general. I am that guy that brings food that I want to eat. Like a whole brisket to a block party where the only other foods are carbs and carbs soaked in sugar or mayo. That was highly dissappointing. But being that guy that just has a plate of meat and some squash and being happy about it is very cool. I never thought that was going to happen. You are part of my inspiration. Tenny got me going on the idea of physique and being able to get somewhere and how to do it. I never thought it was not possible to look like you or any other shredded or even just a little muscular person. It is. I'm here and working on it. I have some definition that I never had. I have lots of slop and skin and fat to go but it's moving away.
If you don't want to be that guy who brings his own food, then you're never gonna be that guy who ultimately achieves 10% body fat. 💯💯💯
the first time i got shredded i got a lot of funny looks, at work, out with friends...but it worked and then everyone asked me how I did it lol.
I sit down at a restaurant to eat a meal with my Family. They order. I go to my car and eat my food from my cooler bag. I walk back in and sit down and drink black coffee. All good.
Thank you this was a big help
Great tip on setting a timeline. It has always helped me in the past.
sets me up for success every time!
Thank you for this video.
Welcome
This is so informative. Consistency is key.
really really is!
Paul,
As always, you make some great points! The psychology of weight loss is so important. If I may add just one great positive reinforcement technique: Weigh yourself just once every two weeks! On the path to weight loss, body weight wobbles on the way down. It is not a straight, consistent line. A weigh-in every two weeks helps insure a successful weight loss outcome and delivers positive reinforcement, which motivates one to stay on their weight loss path. Having lost 30 pounds in 20 weeks, it is something that really worked for me!
I actually prefer a daily check in because it’s simply talks about your average versus putting the importance on once every week or two weeks which makes that specific day very important
Paul, you continuously give me all the knowledge I need to succeed with my body goals!! Thank you 😊
My pleasure!!
I keep looking i f i gave you thumps up! Wish there is double thumbs up 👍🏻👍🏻
Appreciate the positivity!
Very good. Thanks for the tips💪😃
Any time!
Great info thanks
Things that are not normally discussed… man there were some truth bombs. Exactly things that I’ve been feeling but I didn’t understand why
just discovered this, hes talking a whole lot of facts!
Thank you
Hell yes. Am getting really close myself and having to do the things that nobody else does - 22k steps a day, weights 5-6 days a week, tracking EVERYTHING, no cheat meals - the brain is TOTALLY getting in the way, but having everything automated makes it a lot easier. Even weight fluctuations don't scare me because I KNOW what's going on! Love to see it coach!
awesome keep it up!
22k steps a day ? Gawd damn thats a ton
That's astronomical step count. Good boy
@@PaulRevelia Paul can you answer me why sometimes the scale doesn't move at all and even goes up then all of a sudden on day 4 or 5 of daily weigh ins it drops like 4lbs? It's happened to me many times where I think the process is not working then woosh 4lb loss overnight? Always been curious why this happens
Dan....last time I went on a cut I got stuck at 205lbs which was around 17%bf for me. I gave up after the scale stopped moving for 2 months but didn't think about adding more daily steps. Did you increase to 22k daily after hitting a plateau ? What were you step counts previously?
Girls don't care how shredded U are 😳. That's the Realist thing I heard on CZcams ...💪💯
haha nope!
I just discovered your channel, really appreciate the solid no BS advice. I'm just going through my second ever cut, approaching 10% now for the first time and I've found everything you said in this video spot on. The first 2 weeks of the cut were easy but as I got lower below 12/13% I had to reduce my calories further and it started becoming a really tough mental game. Lots of protein, not too much fat, as much low intensity cardio (walking) as possible seems to be the tried and true way to go. It's not easy but it is rather simple in terms of what you actually need to be doing day to day. I see so many people overcomplicating their diets and not actually getting any results.
Yes this is also when you can add in refeed days or diet breaks as needed.
Good video Paul and yes things like peanutbutter are very deceiving once it hits my lips I know the diets pretty much over lol
You and me both!
My actual goal ist to get somewhere around 10% bf just to be in optimal condition to start a bulk. I'm an intermediate lifter and actually sitting around 12-13% bf. Would you actually recommend starting already the bulk, or keep it going till around 10% bf?
Thanks in advance and very informative and high value video!!
First time dieting ever. Like you said, I noticed my back arms and chest. I haven't noticed abs or face as much but that's because I lose back fat first, like you said. So, i'm going to be consistent and continue to diet and eventually see my face fat get lost and my abs pop up.
Good finishing quote there
Great vid! Hoping to go from 12% to 10% by the summer lol
Hey Paul, my biggest trouble spot is my lower back - love handles. Help on this!! BEST vids
czcams.com/video/oY4GHN2W3-E/video.html
100percent!!!! Do what the others don’t! How bad do you want it!
FACTS! Straight facts!
Glad you liked it!
Great to hear some real advice and what to expect (reality) instead of a lot of Juicers talking absolute shite on YT.
i do find it funny when people give advice while on steroids, as if that doesn't change how the body responds.
Great video Paul ;)
Glad you enjoyed it
Wow such a good tips. Greetings from Poland
Thank you. I have been on this journey this year. I eat a plant-based diet and very hard to get protein at my target weight without taking in too many calories. But doing my best. I can get to about 120g but anything more than that is a lot of calories.
keep it up!
@@PaulRevelia will do! Love the channel.
Good stuff! It wld help if u specified if fat by dexa. My home scale is 3-4% higher than dexa, and it varies whydration level.
I'm getting amazing results, and getting almost immediate results with my current routine, that is just crazy. I'm 6'3'', wake up and do a 7 mile fasted cardio run up hills, etc.. currently I'm on 2700 calories, and the fat is just melting off. At night I train as a boxer and end the night with resistance training. I do this Mon-Fri and I'm addicted to the results. Saturday I take the day off, and I end the week with a 10-15 mile run for conditioning purposes, and am getting lean in the process.
wow that's a ton of conditioning work I am not surprised it's melting off! Way to go.
Fantastic progress, keep it up! Running certainly is an effective form of cardio. Also going for a morning run here in Beijing despite the freezing cold ❄☀️
@@PaulRevelia 1 thing I'd like to add, after doing my long runs on Sunday, my hunger is completely gone for hours. I dont know what hormones are secreted after and during my long run, but I dont get hungry until a couple hours later and I kind of have to force feed myself.
That's absolutely mental..respect👍🇦🇺
@@user-nj1zu2nf1x correct sir.
Sound advice🤜🤛
Thanks!
You just added another subscriber, me. Thanks for your videos.
Great video
Glad you enjoyed it
Dear Paul
Thanks again a very informative content and i have a question
If i wanna stay in my current state (12% plus minus 1 most of the times 170 cm ranging between 27/74 kgs), will my approach to food change? I mean i don't wanna spend my life time calculating everything goes in my mouth, not saying I'm going all over the place eating. But i do love food and now my intake equals to my consumption, but what os the best strategy for the so called cheat meals or even cheat days (i srsly am in love with junk food and cakes)? What about cardio? I train PPL 6 days a week and rest on the 7th. 30 minutes of cardio (6km per hour/inc12 to 15). Sometimes i walk for additional hour during out yhe day.
Any general guides regarding food and cardio? Many thanks!
Thx for this
I'm not necessarily looking to get to 10%.. I'm looking to see ab definition & still playing with ideas for my overall goal (confidence? competing? I just started counting calories & macros & getting familiar with food/nutrition/weights/cardio) & I'm not sure what percent that may be for me. But this video was super helpful for me! I've been tracking foods using my fitness pal & cups/tbsps.. I'll be picking up a food scale to be more accurate.
10 is like 20 for you
Love the ending "i don't want to be the guy that brings food", but "if you want results no-one has you have to do things others don't"
The zero guilt part is my favorite! I'll be over here with my pre weighed Baked Lays chillin 😎
I find this to be very true! some people are worried about other peoples opinions.
Hell yeah...there's alot more to weight loss than the physical aspects...it's a mental game more than anything, it seems.
Absolutely
I used to be a runner like a I’am half marathon runner. But ended up with arthritis in hip . Just got surgery in my hip. I’m walk now up 12’000 Steps.
Great video 👌
Thanks
I don't need 10 percent, but I want to try and get to about 13% body fat, and effortlessly maintain that without really doing too much calorie tracking etc. I am probably about 140 lb to 141 lb at the moment and 5 ft 9 tall so I am definitely close to 15 percent body fat or maybe even a bit under.
Thank you 😁
welcome!
There is so much utter crap on CZcams - this ain’t that. Thank you for the video. I found it informative, personally timely and extremely relatable. You earned a like and subscribe from me, Paul!
Is all start in the kitchen? This is all I’ve ever wanted Paul
It does get harder the further you get in. For example I started at 104kg, now around 85kg and alot more difficult now
Very nice
Thanks
How do I manage my time better? I’m up at 8am and I’m gym by 10am. I walk 10k steps a day, track my calories and weigh and cook everything. Work out 2 hrs. Once I get home im absolutely wrecked. Need to cook food and then I hope to work on some other goals but im mentally and physically drained.
Any advice of what could help me keep energy levels and focus when I get home?
I take lots of vitamins and minerals and fruit and veg smoothies each day.
Nutrition question. I'm just starting out. I found this food brand Gary's quick steak and I'm curious how much sodium is too much.
1530mg per package 63% daily value per package. Other notable nutrition facts are:
300 calories
6g fat
0 carbs
63 g protein.
This is per package. I eat all three slices per meal. This is the chicken. Steak is slightly different
Right now around 19% trying to get to 15% first and then evaluate from there.
That's a good video
Another great fvcking video ! 👍👍thank you again!
Anytime