How to Get Lean in 60 Days (And STAY Lean Forever)

Summary

This script outlines a three-part plan for getting lean, emphasizing the importance of starting a diet aggressively while maintaining high protein intake and making small, sustainable adjustments to carbs and fats. It also stresses the value of a proper training plan to prevent muscle loss and the necessity of daily activity, like walking 8,000 steps, for long-term fat maintenance. The video debunks the idea of extreme leanness being achievable for most and suggests a more realistic body fat percentage goal.

Takeaways

• 🔢 The average body fat percentage for American men is 27%, with 97% above the 15% lean threshold.
• 💪 To get lean, aim for a body fat of 15-20% for beginners and 12-15% for more experienced individuals.
• 📉 An aggressive diet approach at the start of a fitness journey can lead to better fat loss results.
• 🥚 Prioritize protein intake to prevent muscle loss during fat loss, aiming for a palm-sized portion per meal.
• 🍽️ Modify your diet by reducing calorie-dense foods like fats, rather than eliminating entire food groups.
• 🏋️‍♂️ Maintain high training volume for stubborn muscle groups to prevent muscle loss during dieting.
• 🚶‍♂️ Incorporate daily step goals to increase overall activity levels and support fat loss.
• 🍽️ Plan for occasional 'treat meals' to make dieting sustainable and prevent feelings of deprivation.
• 🔄 Understand that metabolism slows as you lose weight, which requires adjusting calorie intake to maintain lean body mass.
• 🏆 Consistency in diet and activity levels post-diet is crucial for long-term fat maintenance.

Q & A

What is the average body fat percentage for American men according to the Dexa scan analysis?

According to the Dexa scan analysis of over 9,000 American men, the average body fat percentage is 27%.

What percentage of men have a body fat low enough for their abs to 'pop'?

Less than 0.1% of men have a body fat percentage low enough for their abs to really pop, which is typically at 12% or below.

How did the speaker reduce his body fat percentage in 60 days?

The speaker reduced his body fat percentage from 15.6% to 11.6% in 60 days by following a three-part plan consisting of diet, training, and crucial steps to prevent regaining fat.

What is the recommended initial approach to dieting according to the speaker?

The speaker recommends starting the diet aggressively with a calorie deficit instead of easing into it, as this is when one has the most fat to lose, energy levels are high, and motivation is strong.

How many calories should one consume daily during the aggressive dieting phase according to the speaker's experience?

During the aggressive dieting phase, the speaker consumed 1,900 calories a day for the first four weeks.

What is the importance of protein intake during a diet to avoid losing muscle mass?

Protein intake is crucial during a diet to prevent the body from burning muscle instead of fat, which can lead to a 'flat fat' or 'skinny fat' appearance.

What is the strategy the speaker used to make his diet more sustainable on weekends?

The speaker used a strategy called 'Planned honic deviation' where he allowed himself a treat meal every Saturday or Sunday, increasing his calorie intake by 500 to 800 calories to enjoy a big meal guilt-free.

How does the speaker suggest modifying one's diet to create a calorie deficit without completely eliminating food groups?

The speaker suggests modifying the diet by reducing the portion sizes of calorie-dense foods like fats and carbohydrates, rather than completely eliminating them.

What role does resistance training play in getting lean and maintaining that state?

Resistance training plays a crucial role in getting lean by preserving muscle mass, which helps maintain a higher metabolism. The speaker suggests keeping the training volume high for stubborn muscle groups to counteract potential muscle loss during a diet.

Why does the speaker recommend setting a daily step goal instead of focusing solely on cardio workouts?

The speaker recommends setting a daily step goal because it's a more sustainable way to increase daily activity levels and burn calories compared to cardio workouts, which may not burn as many calories as expected and could lead to compensatory behavior reducing overall activity.

What is the impact of a significant drop in body weight on one's metabolism?

A significant drop in body weight, such as 10%, can lead to a 20 to 25% decrease in metabolism, meaning one would burn fewer calories each day at a lower weight.