5 KEY Rules for Getting To 10% Body Fat (As a Natural)
Summary
TLDRThis video offers five critical rules to achieve a 10% body fat goal, emphasizing the initial challenges of looking worse before getting better, the importance of bouncing back quickly from setbacks, and the reality that the process is longer than expected. It advises maintaining a calorie deficit until the goal is reached, learning from mistakes to avoid repeating them, and transitioning carefully from a deficit to maintenance phase to prevent fat regain.
Takeaways
- 💪 Getting to 10% body fat is challenging but rewarding.
- 📉 Expect to look worse before you look better as you lose fat.
- 🏋️♂️ Muscle glycogen and intramuscular fat are depleted early in a calorie deficit, which can affect appearance.
- 🤔 The biggest obstacle to progress is often oneself, especially after falling off track.
- 🔄 The speed of getting back on track after a slip predicts fat loss success.
- 📉 Most people lose focus around 2/3 of the way through their fat loss goal.
- 📈 As you get leaner, each pound lost becomes harder due to decreased anabolic rate and increased appetite.
- 🍽️ Accurate food tracking and disciplined lifestyle are crucial for losing the last bits of body fat.
- 📚 Learning from slip-ups and mistakes is essential to avoid repeating them.
- 🔄 A calorie deficit is temporary; once the goal is reached, you transition to maintenance.
- 🔄 During the transition to maintenance, avoid reintroducing processed foods to prevent overeating and fat regain.
Q & A
What is the primary goal of the video?
-The primary goal of the video is to help viewers achieve a 10% body fat percentage by providing five rules to avoid common mistakes and increase the chances of success.
Why might someone look worse before they look better when trying to lose fat?
-When entering a calorie deficit, the body depletes muscle glycogen and intramuscular fat before subcutaneous fat, which can result in a temporary loss of muscle size and a 'squishier' appearance before fat loss becomes noticeable.
What is the significance of the delay between falling off track and getting back on track?
-The delay between falling off track and getting back on track is a strong predictor of fat loss success. The shorter the delay, the higher the chances of reaching the goal.
Why is it important to track food intake accurately during the later stages of a fat loss diet?
-As one gets leaner, the body's anabolic rate drops, and food drive increases, making it harder to lose each additional pound. Accurate food tracking is crucial to continue making progress and avoid stalls in fat loss.
What is meant by 'lessons are repeated until they're learned' in the context of the video?
-This phrase means that people should analyze and learn from their slip-ups in dieting to avoid repeating the same mistakes, which can lead to consistent failure in reaching fat loss goals.
How does the video suggest dealing with the increased hunger during the maintenance phase after reaching the goal body fat?
-The video suggests temporarily continuing with the same healthy meals from the last few weeks of the fat loss phase but increasing portion sizes to ease into the maintenance phase without risking fat regain.
What is the role of mental resilience in achieving a 10% body fat goal according to the video?
-Mental resilience is crucial as it helps individuals push through the temporary setbacks and maintain motivation during the challenging phases of fat loss.
Why does the video emphasize not justifying a 'little slip' into multiple days or weeks off track?
-Justifying a 'little slip' can lead to a cascade of excuses and extended periods off track, which significantly hinders progress towards the goal of achieving 10% body fat.
What is the recommended approach when one feels they are almost done with their fat loss goal?
-The video suggests that when one feels almost done, they are likely about 2/3 of the way through. It's important to continue with discipline and not let focus wane, as the final stages require even more precision and commitment.
How does the video define the term 'calorie deficit' and its role in the fat loss process?
-The video defines a 'calorie deficit' as a temporary state of consuming fewer calories than the body needs to use stored fat for energy until the desired body fat percentage is reached.
What is the advice given in the video for maintaining the physique after achieving the goal of 10% body fat?
-The advice is to be patient and give the body time to adjust to not being in a calorie deficit. It's also important to continue eating healthily and monitor food intake to maintain the new physique.
Outlines
💪 The Reality of Achieving 10% Body Fat
The paragraph discusses the challenges of getting to 10% body fat, noting that many people fail due to the tough journey ahead. The video aims to help viewers overcome these odds. The speaker shares personal experience, emphasizing that reaching this goal can be very rewarding despite the initial appearance of looking worse before getting better. This is because the body depletes muscle glycogen and intramuscular fat before significant subcutaneous fat loss, which can be discouraging. The speaker advises viewers to push through this phase to eventually reach the goal.
🚫 Overcoming Personal Pitfalls in Fat Loss
This section highlights the importance of self-control in the fat loss journey. The speaker points out that the biggest enemy is oneself, especially when one falls off track. The delay in getting back on track after a slip-up is a strong predictor of success. The speaker encourages viewers to reduce this delay and get back on track quickly to increase the chances of reaching the goal. The video also addresses the misconception that reaching 10% body fat is a quick process, explaining that it takes longer than most people anticipate and that maintaining focus is crucial as one gets leaner.
📉 The Psychology of Dieting and Progress
The paragraph discusses the psychological aspect of dieting, emphasizing that when one thinks they are close to their goal, they are probably only two-thirds of the way there. The speaker shares their own experience of underestimating the time and effort required to reach the desired physique. As one gets leaner, the body requires fewer calories, but food cravings increase, making it harder to continue losing fat. The speaker advises viewers to track food intake accurately and maintain a disciplined approach to reach the goal.
🔄 Learning from Mistakes in Fat Loss
This section focuses on the importance of learning from mistakes to avoid repeating them. The speaker suggests that not addressing slip-ups can lead to a cycle of failure and a decrease in motivation. By analyzing and learning from these mistakes, one can acquire knowledge and improve their approach to dieting. The speaker encourages viewers to make bad days less bad and to fix one issue at a time, rather than expecting perfection overnight.
🔄 Transitioning from Calorie Deficit to Maintenance
The final paragraph addresses the transition from a calorie deficit to maintenance after reaching the goal of 10% body fat. The speaker clarifies that a calorie deficit is temporary and once the goal is achieved, one can move to a higher calorie intake to maintain the new physique. However, this transition can be challenging as hunger levels remain elevated. The speaker advises viewers to continue eating healthy meals and gradually increase portion sizes to ease into maintenance without regaining lost fat. The importance of patience and giving the body time to adjust mentally after dieting is also emphasized.
Mindmap
Keywords
💡Body Fat Percentage
💡Calorie Deficit
💡Muscle Glycogen
💡Progress
💡Motivation
💡Track
💡Subcutaneous Body Fat
💡Anabolic Rate
💡Mistakes
💡Maintenance
💡Processed Food
Highlights
The goal is to help viewers achieve 10% body fat by flipping the odds in their favor.
Getting to 10% body fat is rewarding but challenging, with a high failure rate.
Five rules are provided to guide viewers through the process of reaching 10% body fat.
Rule 1: Expect to look worse before you look better during the initial stages of fat loss.
Early fat loss can be demoralizing, especially for those with muscle who fear losing gains.
The body depletes muscle glycogen and intramuscular fat before significant subcutaneous fat loss.
Rule 2: The biggest enemy of progress is oneself, particularly after falling off track.
The delay in getting back on track after a slip predicts fat loss success.
Rule 3: When reaching 10% body fat, most people are only about 2/3 of the way through their goal.
The process of getting very lean takes longer than most people plan for.
As fat loss progresses, the body requires fewer calories and appetite increases.
Rule 4: Lessons are repeated until they're learned; addressing slip-ups is crucial.
Productively learning from mistakes can lead to more knowledge in a shorter time.
Rule 5: A calorie deficit is temporary, not permanent.
After reaching the goal, the focus shifts to maintaining the new body fat percentage.
The transition to maintenance can be challenging due to increased food drive.
To avoid regaining fat, continue eating healthy meals and gradually increase portions.
Patience is key during the transition to maintenance to allow the mind to adjust.
Transcripts
look I'm not going to shod this if
you're natural and you're looking to get
the 10% body fat you're in for a tough
ride the reality is n out of 10 guys
trying to do this will fail and the goal
of this video is simple I want to flip
those odds in your favor because as hard
as this is I can tell you from personal
experience that getting 10% body fat can
be one of the most rewarding things
you're ever going to do so what I want
to do is give you five rules that if you
follow you're going to be well in your
weight to 10% body fat and most
importantly you're going to avoid a huge
amount of mistakes and pit balls on your
way there so without any further Ado
let's dive right into it so the first
rule that you need to know about is that
you're probably going to look worse
before you look better and this early
stage of fat loss can be quite
demoralizing especially if you're
someone who's been Lifting for a long
time you build some muscle and now
there's fear that you're going to lose
all those hard-earned gains so why does
this happen well when you first enter
our calorie deficit your body doesn't
just start get subcutaneous body fat it
also start depleting your muscle
glycogen Reser and your intramuscular
fat in other words you might lose some
size you might look a little bit flatter
you might look a little bit squishy the
belly fat it will all still be there
it's too early to lose that and there
won't be a lot of physical signs of
progress if anything your physique might
look a littleit more jiggly might look a
little bit fatter than before and for a
lot of guys this is a panic moment this
is that moment where motivation gets
replaced by discouragement they start
eating more and stop making progress so
you don't want to be one of those guys
if you're going through this know that
it's perf perfectly normal to look a
little bit worse before you look better
it's a temporary phase you simply have
to keep pushing through and maintaining
a calorie deficit so your body can
finally tap into those reserves of
subcutaneous body fat which you're
looking to get rid of now the second
rule that need to know is that the
biggest en of your progress is not out
there the biggest enemy of your progress
is yourself especially yourself after
you fall off track that version of you
that justifies turning one little slip
up into multiple days or even multiple
weeks of track and the truth is the
delay between falling of track and
getting back on track predicts fat loss
success more than anything else more
than how smart someone is how motivated
they are how much muscle they have or
how much they think they know about
nutrition the shorter that delay between
falling off the horse and getting back
on the horse the higher the chances you
are that you're going to reach your goal
and at first it might be two to three
weeks or even months of delay before you
get back on track after a failure then
it's a week then it's a day or two then
it's just a meal here or there
eventually with experience is just a
snack or two and you're back on track
and at that stage your success is pretty
much guaranteed now the third rule that
need to know is when you think you're
almost done with the cut you're probably
about 2/3 of your way through your goal
when it comes to getting very lean like
reaching 10% body fat the whole process
will take a lot longer than most people
plan for when I went through this for
the first time I thought I was about 2
to 3 weeks or a couple of pounds away
from my goal and just to end up spending
an additional 10 weeks dieting to lose
those last couple of bits of body fed
that were covering my lower abs I didn't
know that I had 10 more pounds to lose
to get to the physique I wanted and the
thing is 2/3 of the weighted the goal is
when most people start losing focus
that's when little cheats start creeping
through the diet and things slow down
and to succeed at this you need the
exact opposite because the more fat
you've lost and the lean you are the
harder it gets for every pound or half a
kilo you lose you anabolic rate drops by
about 15 calories per day and on top of
that your food drive increases up to 100
calories per day so your body needs
fewer calories to function and your
appetite is increasing and that's why so
many guys who start around 30% body fed
are higher routinely get stuck around 17
20% the margin of error gets thinner a
couple of snacks some extra drinks in
the weekends couple of slip UPS
throughout the weekday and the scale
stops moving down and at that stage if
you want to continue making progress you
really need to double down on the
process accurately tracking your food
intake awarding guesstimates making sure
your steps are on point your training is
on Point hitting the like button on my
videos and really taking things
seriously losing those last 5% of body
fat has to be a high priority or it's
not going to happen speaking of mistakes
this brings me to rule number four which
is lessons are repeated until they're
learned in other words if you don't
reverse Eng near your slip ups and
figure out why they happen you're going
to keep failing and slowly over time
that mental database of failures gets
bigger and bigger and you start
identifying with it and you will destroy
your motivation to keep going going but
if you address your mistakes
productively you learn from them you can
acquire more knowledge in 2 to three
months of dating than most people doing
three years of losing the same 15 20
pounds over and over again repeating the
same issues it doesn't have to be
perfect don't expect to resolve all
these problems overnight and become a
perfectly consistent machine start by
making those bad days less bad fix one
situation at a time don't let yourself
fall into that YOLO mindset where
nothing matters you've already ruined it
if you can prevent one bad meal from
escalating into a whole day or even a
whole weekend you're already making huge
progress as long as you're improving and
learning from your mistakes it's only a
matter of time until you reach your goal
and this brings me to rule number five
which is a calor deficit is just a face
it's not permanent a lot of people going
through this start worrying that they're
going to have to continue eating an
uncomfortably low calorie intake or
track every gram of their food to stay
lean and that's not really true what
you're doing here is you're deliberately
entering a calorie deficit and being a
bit more strict to use some of the
energy you've stored as fat until you
reach 10% body fat how long that takes
well depends on how much fat you're
starting with going from 30% to 10% body
fat can take anywhere between 6 to 10
months but regardless of how long it
takes the calorie deficit phase is
finite once you reach your goal body fat
you're going to be moving to a higher
calorie intake and stop being in a
deficit your priority will be to eat to
maintain your goal weight and that
higher intake will give you more
flexibility with food choices now having
said that maintenance and exit in the
cut can be equally as hard as losing
body fat it can feel even harder
especially for those who are doing it
for the first time even though you will
start eating more you're going to be
thinking more about food you're going to
be still dealing with elevated hunger
levels and some of the other symptoms of
a calorie deficit the mind is very
opportunistic once the floodgates are
open so to say and you're in the diet is
over mindset your food drive can reach
alltime highs and one of the biggest
mistakes I see people make during this
transition phase is to start
reintroducing a lot of processed food
into the diet and once those tempting
foods are back in it usually results in
overeating and Rapid fat regain the
easiest way to overcome this is to
temporarily eat the same healthy meals
as you did during the last three to four
weeks of your fat loss phase and just
increase the portions that way you can
ease into the maintenance phase without
risking Reg gaining all the body fat you
work so hard to lose and it's important
to be patient with your body dieting is
stressful it may take a month or two for
you to mentally get out of the calorie
deficit but is worth doing so right so
you can keep the physique that you work
so hard to get by the way if you enjoyed
this video make sure to subscribe for
more also if you're looking for coaching
and accountability in your journey the
details for coaching are in the
description below so check those out and
I'm going to see you in my next video
Weitere ähnliche Videos ansehen
The FASTEST Way To Go From 25% to 10% Body Fat (3 Science-Based Steps)
How To "Mini Cut" And Lose Excess Fat During A Bulk
NATURAL👉🏻STRAPPA VIA il GRASSO con QUESTA DIETA COMPLETA *non devi fare calcoli
Why 92% of People NEVER Get Abs
The SMARTEST Way to Finally LOSE FAT in 2024 (Science Explained)
The Best Foods For Easy Fat Loss - Dr Mike Israetel
5.0 / 5 (0 votes)