The FASTEST Way To Go From 25% to 10% Body Fat (3 Science-Based Steps)
Summary
TLDRThis video outlines a science-backed plan to reduce body fat from 25% to 10% efficiently. It emphasizes a three-phase approach: Phase one focuses on a calorie deficit and strength training to drop from 25% to 20% body fat. Phase two introduces daily walking to counter metabolic slowdown. Phase three suggests a combination of further calorie reduction, cardio, and a two-week diet break before intensifying efforts. The process is realistic, taking six to seven months, with the reminder to maintain healthy expectations.
Takeaways
- 🔑 Starting at 25% body fat, the goal is to reduce it to 10% in a responsible and efficient manner.
- 🍽️ Phase one involves dropping from 25% to 20% body fat by creating a calorie deficit through sensible dietary changes and resistance training.
- 📉 It's recommended to track calories to ensure a consistent deficit, aiming for around 2000 calories per day if the average person consumes 2500.
- 🥩 Prioritizing protein intake, at least 0.7 grams per pound of goal body weight, is crucial for muscle retention.
- 🏋️♂️ Lifting weights consistently helps in preserving muscle mass while losing fat.
- ⏱️ The initial phase of dropping from 25% to 20% body fat can be achieved in about two months.
- 🚶♂️ Phase two suggests adding extra activity, like walking, to counteract metabolic slowdown as you progress towards 15% body fat.
- 📈 A daily step target of 8,000 to 10,000 steps can help boost fat loss while in a calorie deficit.
- 📊 To advance from 20% to 15% body fat, continue with nutrition control, weight lifting, and maintain an active daily routine.
- 🏃♂️ Phase three, aiming for 10% body fat, may require a more intense approach, including decreasing calories and adding cardio sessions.
- 🔄 A two-week diet break at the transition to phase three can help recover and increase muscle maintenance before intensifying the diet and exercise regimen.
Q & A
What is the primary goal of the video?
-The primary goal of the video is to provide a science-based roadmap for reducing body fat from 25% to 10% efficiently and responsibly, without losing muscle mass or experiencing low energy levels.
What are the three phases to reach 10% body fat as described in the video?
-The three phases are: 1) Reducing from 25% to 20% body fat by creating a calorie deficit with sensible nutrition and lifting weights. 2) Reducing from 20% to 15% body fat by adding extra activity like walking to counteract metabolic adaptations. 3) Reducing from 15% to 10% body fat by decreasing calories, increasing cardio, and possibly taking a diet break before intensifying efforts.
Why is it important to track calories when trying to reduce body fat?
-Calorie tracking ensures a consistent calorie deficit, which is necessary for fat loss. It also helps in maintaining enough daily protein to support muscle retention and prevents under-reporting of calorie intake.
What is the recommended daily calorie intake to create a calorie deficit in the initial phase?
-In the initial phase, if the average person consumes around 2500 calories per day, they should aim to consume around 2000 calories per day to establish a good calorie deficit.
How much daily protein is suggested for muscle retention during fat loss?
-It is suggested to consume at least 0.7 grams of protein per pound of your goal body weight to support muscle retention during fat loss.
Why is lifting weights emphasized over cardio in the initial phase of fat loss?
-Lifting weights is emphasized to protect lean body mass and promote muscle definition while losing fat, which is important for maintaining a toned appearance.
What is the expected time frame to reduce from 25% to 20% body fat according to the video?
-The expected time frame to reduce from 25% to 20% body fat is about two months, assuming consistent adherence to the nutrition and training plan.
How does the body adapt to a calorie deficit, and why does it make fat loss more challenging over time?
-The body adapts to a calorie deficit by slowing down the metabolic rate and decreasing spontaneous activity, which conserves energy. This adaptation makes fat loss more challenging as the body becomes more efficient at conserving calories.
What is the recommended daily step goal to boost fat loss progress in the second phase?
-A healthy step goal to boost fat loss progress in the second phase is between eight to ten thousand steps per day.
Why is a diet break suggested before the final phase of reducing from 15% to 10% body fat?
-A diet break is suggested to allow the body to recover from the stress of being in a calorie deficit, which can help increase muscle maintenance and improve workout performance.
What is the estimated total duration for the entire process of reducing from 25% to 10% body fat as described in the video?
-The estimated total duration for the process is six to seven months, assuming consistent adherence to the plan and accounting for potential delays due to real-life circumstances.
Outlines
🏋️♂️ Kickstarting Fat Loss Journey
The first paragraph outlines a structured approach to reducing body fat from 25% to 10% efficiently and responsibly. It emphasizes the importance of not losing muscle mass or energy during the weight loss process. The initial phase focuses on creating a calorie deficit through sensible dietary changes like reducing sugary drinks and prioritizing protein. It suggests a calorie tracking method to ensure a consistent deficit and recommends a protein intake of at least 0.7 grams per pound of goal body weight. The paragraph highlights the benefits of weight lifting over cardio for maintaining muscle definition and suggests a realistic timeline of about two months to reach 20% body fat, losing approximately 0.5% to 1% of body weight per week.
🚶♂️ Advancing Towards Lean Muscles
The second paragraph discusses the challenges of progressing from 20% to 15% body fat, noting that fat loss becomes more stubborn as the body adapts to a calorie deficit. It introduces the concept of metabolic adaptations, where the body becomes more efficient at conserving energy, leading to a decrease in spontaneous activity. To counteract this, the paragraph recommends incorporating additional activities like walking to boost daily energy expenditure. It also stresses the importance of accurate calorie tracking to avoid underestimating intake, which can hinder progress. The advice is to continue with a controlled diet, weight lifting, and increased daily steps to reach approximately 15% body fat in about two months, leading to more visible muscle definition.
Mindmap
Keywords
💡Body Fat
💡Calorie Deficit
💡Protein
💡Lifting
💡Cardio
💡Metabolism
💡Diet Break
💡Step Count
💡Calorie Tracking
💡Muscle Definition
💡Accountability
Highlights
The journey from 25% to 10% body fat can be overwhelming, but it can be broken down into manageable steps.
The goal is to lose body fat without losing muscle mass or energy levels.
Phase one involves dropping from 25% to 20% body fat, which can be achieved in about two months.
Creating a calorie deficit is key in the initial phase of fat loss.
Simple dietary changes like cutting down on sugary drinks and snacking can help establish a calorie deficit.
Calorie tracking is recommended to ensure a consistent calorie deficit.
Consuming at least 0.7 grams of protein per pound of goal body weight supports muscle retention.
Lifting weights consistently helps in preserving muscle mass during fat loss.
It's realistic to expect to lose between 0.5 to 1 percent of body weight per week.
The body shape may not change significantly until multiple layers of body fat are peeled back.
Phase two involves dropping from 20% to 15% body fat, which can be more challenging.
Metabolic adaptations make fat loss more stubborn as you progress.
Adding extra activity like walking can counteract metabolic slowdown.
A daily step goal of 8,000 to 10,000 steps can help boost fat loss.
Continuing calorie tracking is crucial as hunger levels may increase.
Phase three aims to get from 15% to 10% body fat, which requires more aggressive action.
Decreasing calories, increasing cardio, or a combination of both is necessary in the advanced stage.
A two-week diet break before the intensified third phase can help increase muscle maintenance.
The entire process from 25% to 10% body fat can take six to seven months.
Realistic expectations are important to avoid discouragement during the process.
The video offers a clear roadmap for getting from 25% to 10% body fat.
Transcripts
if you want to go from 25 body fat to 10
it can feel like an overwhelming process
where do you start and what specific
steps do you take it may feel like you
have such a long road ahead of you so
let's break it down completely in
today's video I will share with you
three science-based steps on how you can
get to 10 body fat in the most efficient
way as the title of this video implies
this will be the fastest way you can get
to a low body fat responsibly because
the last thing you want is that you lose
a ton of muscle and feel low in energy
as you lose weight we want to drop body
fat while protecting your muscle mass
and still having good energy levels
throughout the day for other life
responsibilities the process to 10 body
fat has three specific phases let's
start with phase one which is when you
drop from 25 to 20 body fat this is the
initial phase of your fat loss process
when you just get started and your
motivation is high as with any fat loss
process it's key here that we develop a
calorie deficit at this stage making
logical training and nutrition changes
will already put issue in that calorie
deficit if you decide to cut down on
sugary drinks snacking less eating
vegetables that taste good to you and
prioritizing protein in your daily meals
naturally your calories will start to
decrease in this beginning process focus
on the low hanging fruits there's no
need to go on crazy 1200 calorie diets
or a very strict ketogenic diet having
Common Sense nutrition will already
provide the change your body needs to
drop fat now since we have the ambitious
goal to lose fat in the fastest way
possible I still recommend a form of
calorie tracking to make sure that you
reach a calorie deficit consistently
maintaining about a 20 calorie deficit
makes sense in this case so if the
average person consumes around 2500
calories per day this individual needs
to consume around 2 000 calories on a
daily basis to being a good calorie
deficit next to calories we also make
sure that we consume enough daily
protein to support muscle retention
consuming at least 0.7 grams per pound
of your goal body weight is a good aim
in this case if we combine this
nutrition approach with a consistent
lifting routine your fat loss progress
will start going well and I purposely
mentioned lifting here instead of cardio
to lean down while having good muscle
definition we need to protect your lean
body mass we do this by making sure you
get into the gym three to four times per
week and you hit your daily protein
Target in this initial phase simply the
nutrition approach we discussed with a
consistent calorie deficit and lifting
weights will be enough to get you from
25 to 20 body fat in about a two months
time frame we know from research that
it's realistic to expect to lose between
0.5 to 1 percent of your body weight per
week if you are on top of your training
and nutrition not all the weight you
lose will be body fat since we also lose
some water weight it's fair to say that
on average we can lose five percent of
your body fat in about eight weeks this
is in line with my own experience
cutting and coaching other people as
well now when you drop your body fat
from 25 to 20 you find yourself in an
interesting situation because rationally
speaking your body weight is lower and
your clothes fit different but your body
shape kind of looks similar you're just
smaller now this is where patience comes
in we have to start peeling back
multiple layers of body fat before we
can actually start seeing muscle shape
the Second Step from 20 to 15 body fat
is what will get us that improved shape
but as you may have experienced before
the further you are in your fat loss
process the more stubborn fat loss
becomes the first five percent body fat
might be relatively easy to lose but to
take that next step towards 15 body fat
it often takes extra work this is
specifically because of metabolic
adaptations occurring in a calorie
deficit you purposely feed your body
less calories than it needs to burn off
excess fat but to help us as a human
species survive also during periods of
lower food intake the human body can
adapt to having a lower calorie intake
this helps explain why a study by the
Columbia University in New York found
that after eight weeks of maintaining a
calorie deficit your daily calorie burn
can drop anywhere between 8 to 28 a
large portion of this metabolic slowdown
occurs due to a decrease in your
spontaneous activity as you maintain a
calorie deficit your body's energy
levels may drop resulting in you being
less outgoing and moving less outside of
your training this is why oftentimes the
key from getting to 20 to 15 body fat
will be adding some form of activity
into your routine to be specific extra
walking going for regular walks has been
shown to boost fat loss progress while
in a calorie deficit this boost of extra
activity is exactly what we need to
counteract the metabolic adaptations
setting a daily step Target for your
walks will make sure your daily energy
expenditure stays at a healthy level so
that you can continue losing fat without
having to further cut down your calorie
intake based on a meta-analysis of 15
studies a healthy step goal for most
people is between eight to ten thousand
steps per day also with nutrition it's
key that you stay on top of your calorie
tracking as you continue in the calorie
deficit your hunger levels may increase
at times making it more likely to
under-report your calorie intake in one
study it was found that many people
under report calories up to 2 100 to 400
calories per day this can definitely
diminish your calorie deficit and make
it seem like you're in a plateau
so to get from 20 to 15 body fat
continue the good work with your
nutrition control and lifting weights
while also staying active throughout the
day through a higher daily step count
and be sure to stay focused on tracking
calories accurately doing this in about
another two months we should be around
that 15 body fat Mark and now you start
seeing more muscle definition popping up
at 15 body fat you're close enough to
the core to start seeing some lines
around your muscles and for most people
this is a very healthy place to be
without being too strict with your
methods you can sustain this type of
physique but you clicked on this video
for a reason you are curious about step
3 to get to 10 body fat and lean down
completely getting to 10 body fat is an
ambitious goal so we also should treat
it that way as with anything in life
having high ambitious goals comes also
with a high level of action taking going
from 25 to 15 body fat we already
dropped 10 of your body fat percentage
meaning that your body is now
significantly lighter and also more
efficient when you move around you burn
fewer calories and there will also be a
slight reduction in your metabolic rate
so to stay in a calorie deficit in this
Advanced stage typically one of three
things are necessary we either decrease
your calories perform more cardio or do
a combination of both I'm a fan of doing
a combination of both because I dislike
the idea of having to drop your calories
drastically or start doing tons of
cardio all of a sudden if you are in the
third stage of going from 15 to 10 body
fat and you notice your progress is
plateauing dropping your calories by
five to ten percent is a good Aim so if
you have been consuming around 2000
calories per day a good new calorie goal
is to consume 1800 to 1900 calories on a
daily basis next to that we also add two
post-workout 20 to 30 minute cardio
sessions to help you keep your energy
expenditure elevated decreasing the
calories adding to extra cardio sessions
continuing with walking eight to ten
thousand steps per day and continuing
your usual lifting workouts will provide
a boost we need to get from 15 to 10
body fat but as you can see this third
and last step is definitely more
challenging so what I like to do with my
online coaching clients is that before
we start this intensified third phase we
maintain a two week diet break if you
think about it we just went from 25 to
15 body fat and that is a four month
period of being in a calorie deficit
this puts a certain stress on your body
your energy levels may be lower and this
could impact your workout performance
there is some research to suggest that
diet breaks help increase muscle
maintenance while dieting probably
because it allows your body to recover
from being in a deficit and you can
train harder after the diet break again
so before start learning phase three by
decreasing your calories and adding more
cardio purposely increase your calories
to maintenance for two weeks by
maintaining a diet break during a diet
break your calories are up to your
estimated maintenance calories for 14
days after this you go at it hard again
for another two months to get to that 10
body fat and this is how I basically
approach my coaching when someone comes
to me at 25 body fat and once you get to
10 now looking back at all the steps the
first two steps can take about two
months each with the third step may be
lasting up to three months so what we
discussed today is a six to seven month
process and that is assuming you are on
top of your game in real life holidays
work trips and unforeseen circumstances
can come up that delay the process a bit
so one of the key messages of today's
video is that you also should give
yourself some time you didn't gain all
your body fat in three months so don't
expect to lose it in three months as
well anyone that claims you can do this
process in a couple of months is either
unknowing or trying to deceive you with
my online coaching clients to start with
me at around 25 body fat they go through
a similar six to seven month process and
that's what it takes
so it is good that you are ambitious and
want results but let's also maintain
realistic expectations so you don't get
discouraged throughout the process if
you are interested in getting mindful
guidance in your Fitness process you can
apply to my one-on-one online coaching
service I will personally design your
training and nutrition while holding you
accountable to make sure you are on
track with your goals you can find the
link to apply in the description
and that was all for today's video I
hope you now have a clear road map in
terms of how you can go about getting
from 25 to 10 body fat as always if you
have any questions feel free to leave
them in the comments below also if you
found this video helpful then leave me a
thumbs up subscribe to the channel if
you haven't chat and I will see you in
the next one
[Music]
thank you
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