How Long From 25% to 15% Body Fat | Calories | Summer Shredding
Summary
TLDRIn this fitness-focused video, the host, Paul from Prof Physique, addresses the challenge of reducing body fat from 25% to 15%. He emphasizes the importance of realistic expectations, proper diet planning, and lifestyle changes. By using a diet recall and adjusting macronutrient intake, viewers can expect to lose around 3 pounds per week. Paul also highlights the benefits of resistance training, regular cardio, and cutting back on alcohol for optimal results. The video encourages viewers to set a clear goal for summer and provides a structured approach to achieve a leaner physique.
Takeaways
- 😀 The video discusses reducing body fat from 25% to 15% and the necessary calorie adjustments and time frame for achieving this goal.
- 🏋️♂️ It emphasizes the importance of setting realistic expectations and not expecting rapid results within an unrealistic time frame.
- 📝 The speaker shares his personal experience, going from 25% body fat at 213 lbs to 12-15% body fat at 210 lbs, to provide a relatable example.
- ⏱ The process of losing body fat is a gradual one, and the speaker suggests a rate of 1% of body weight per week as a healthy and sustainable pace.
- 🍽️ Diet is a crucial component, with a focus on tracking calorie intake, increasing protein consumption, and reducing fat intake.
- 🔍 A diet recall is recommended to understand one's current eating habits before making changes to create a calorie deficit.
- 📊 The Pro Physique calculator is introduced as a tool to determine starting calories and macronutrient ratios for a personalized diet plan.
- 🚶♂️ Incorporating regular physical activity, such as walking or cardio, is essential to complement the diet and increase calorie expenditure.
- 💪 Resistance training is advised to maintain muscle mass while losing body fat, avoiding the 'skinny fat' appearance.
- 🍻 Alcohol consumption should be limited or avoided during the fat loss period to prevent hindering progress.
- 📅 Setting a clear deadline or goal, such as being ready for summer, can be a powerful motivator and help maintain focus on the transformation.
Q & A
What is the main topic of the video?
-The main topic of the video is about reducing body fat from 25% to 15%, discussing calorie intake, lifestyle changes, and the timeframe required to achieve this goal.
What is the current body fat percentage and weight of the person asking the question?
-The person asking the question is around 238 pounds with a body fat percentage between 25 and 30%.
What is the estimated target weight for the individual to reach 15% body fat?
-The estimated target weight for the individual to reach 15% body fat is around 190 pounds.
What is the recommended approach to start reducing body fat?
-The recommended approach includes doing a diet recall to understand current calorie intake, making dietary changes, focusing on protein intake, and planning meals ahead.
How important is protein intake in the diet plan mentioned in the video?
-Protein intake is crucial as it helps in building muscle, keeps one fuller for longer, and has half the calories of fat, which aids in reducing body fat more effectively.
What is the significance of planning meals ahead according to the video?
-Planning meals ahead is significant as it helps in setting up a routine, avoiding last-minute unhealthy food choices, and ensuring adherence to the diet plan.
What tool is suggested for tracking meals and creating a nutrition plan?
-The tool suggested for tracking meals and creating a nutrition plan is an app called Nutritionix.
What is the recommended rate of weight loss per week to achieve the goal by summer?
-The recommended rate of weight loss is about 3 pounds per week to achieve the goal by summer.
How does the video suggest integrating exercise into the daily routine?
-The video suggests integrating exercise by doing resistance training at least three days a week and adding more steps throughout the day or cardiovascular exercise.
What is the stance on alcohol consumption during the body fat reduction process?
-The video suggests limiting or completely cutting out alcohol consumption during the body fat reduction process to avoid hindering progress.
What is the importance of setting a deadline or goal date for achieving the desired body fat percentage?
-Setting a deadline or goal date provides a clear target and timeframe, which can motivate and focus efforts on achieving the desired body fat percentage.
How does the video address the psychological aspect of body transformation?
-The video addresses the psychological aspect by emphasizing the sense of accomplishment, pride in oneself, and the positive influence it can have on others.
Outlines
🏋️♂️ Reducing Body Fat Percentage for Summer Readiness
The video discusses a plan for reducing body fat from 25% to 15% in preparation for summer. The host, from Prof Physique, emphasizes the importance of calorie management, lifestyle choices, and setting realistic expectations for body transformation. He shares his personal experience of losing body fat from around 25% at 213 lbs to 12-15% at 210 lbs. The host addresses a viewer's question about reducing body fat to 15% for summer, providing a rough estimate of the viewer's body fat percentage and suggesting a calorie intake and lifestyle changes necessary for the goal.
📊 Diet Recall and Caloric Adjustment for Fat Loss
This paragraph delves into the specifics of diet recall, a method for tracking one's food intake to understand caloric consumption. The host suggests that most people overconsume fat and underconsume protein, and by swapping these, one can improve muscle building and satiety. He also touches on the importance of planning meals ahead and using apps like Nutritionix to create a routine. The host introduces the Pro Physique calculator as a tool for determining daily caloric needs for fat loss and suggests an aggressive approach to cutting calories and increasing activity levels for rapid results.
🏃♂️ Combining Diet and Exercise for Effective Fat Loss
The host outlines a comprehensive approach to losing fat, which includes not only diet but also lifestyle changes such as increased daily activity and resistance training. He advises on setting a goal weight, planning meals with specific macronutrient ratios, and incorporating regular walks and gym sessions. The importance of sleep and hormone balance is highlighted, with a note on how reducing body fat can improve hormone levels and accelerate fat loss. The host suggests a time frame for achieving the desired body fat percentage and emphasizes the importance of consistency and discipline throughout the process.
🍻 Lifestyle Modifications and Enjoying the Transformation Process
In the final paragraph, the host discusses the role of lifestyle modifications, such as limiting alcohol intake, in achieving fat loss goals. He suggests either reducing alcohol consumption or eliminating it entirely for better results. The host also talks about the importance of setting a deadline to stay focused and motivated, mentioning an upcoming summer shredding challenge. He encourages viewers to track their food intake when eating out and to make healthier choices. The host concludes by reminding viewers to enjoy the process of transformation and to take pride in their achievements, highlighting the non-monetary value of self-improvement and setting an example for others.
Mindmap
Keywords
💡Body Fat Percentage
💡Caloric Intake
💡Macronutrients
💡Diet Recall
💡Protein
💡Fat Loss
💡Exercise
💡Lifestyle
💡Metabolism
💡Hormones
💡Nutrition Tracking
Highlights
The video discusses reducing body fat from 25% to 15% and the necessary calorie intake and time frame.
The presenter, Paa from Prof Physique, emphasizes the importance of lifestyle and choices in body transformation.
A realistic expectation is set that rapid fat loss is not always feasible or healthy.
The video provides a specific example of a physique transformation from 25% body fat to 15%.
The importance of tracking daily calorie intake for a week to understand dietary habits is highlighted.
Swapping fat and protein intake can lead to significant improvements in body composition.
Protein is emphasized for its role in building muscle and promoting satiety.
The video suggests using a calculator for personalized macro and calorie intake recommendations.
The presenter discusses the importance of planning meals ahead to ensure adherence to dietary goals.
The video mentions the potential for rapid initial weight loss, with a gradual slowing down over time.
The benefits of resistance training for maintaining muscle mass during fat loss are discussed.
The presenter advises on the importance of sleep and daily routine in supporting body transformation.
Limiting or eliminating alcohol is suggested for those serious about achieving physique goals.
The video introduces the idea of a summer shredding challenge to motivate and support viewers.
The presenter shares personal anecdotes to inspire viewers and highlight the psychological benefits of achieving fitness goals.
The importance of making healthier choices when eating out and tracking food intake is discussed.
The video concludes with encouragement to enjoy the process of transformation and the pride that comes with achieving fitness goals.
Transcripts
in today's video taking a 25% body fat
and bringing it down to 15% body fat
what do your calories need to look like
and how long is this going to take you
can you be ready for summer and we're
starting right
now hey guys what's going on this is paa
from Prof physique.com and today's
question comes down to your calories
comes down to your lifestyle it comes
down to your choices but I also want to
set some realistic expectations on how
to take a physique that looks like this
where I was you know I might have been
around 25% body fat I was around 2 130
lbs which actually works out well for
this question now I Dy it down and get
shredded but I'll show you a picture
here where I'm about 210 pounds around
12 to 15% body fat and that's the
question for the day is what should my
calories look like I want to give you
guys some specifics so you can get
things going but I also want to set some
realistic expectations and not be
someone on the internet just telling you
you should do this in 30 days no so
let's talk about today's
question hey Paul huge fan of yours and
hoping to contribute and help others I
really enjoyed your last video on how to
lose love handles so if you didn't watch
that video that might address a lot of
the questions in this video so it's
going to be a lot of repeat information
but I'm going to give you some more
specifics to your stuff I have a quick
question I'm around 238 pounds somewhere
between 25 and 30% body fat I want to
get down to 15% body fat for summer yeah
I know that feeling how many calories
should I be consuming and how long do
you think it will take thank you all
right so first of all great question I
think a lot of us right now at least in
Florida the weather's is warming up
other parts of the country I don't know
but we know to look good in the summer
you got to start way ahead of Summer
guys if you're waiting until June to
look good for July sorry you might as
well just start drinking and enjoy the
rest of your summer but I want to talk
about some realistic expectations and
let's talk about where you're at so I
had to do some assumptions but I plugged
you into a calculator that I use at 238
lbs I put you at about six feet tall and
I put your waist at 40 inches just some
rough estimates right so that gives me a
body fat percentage of around 25 26% so
what does this look like in regards to
weight loss this means we're probably
going to have to get down to around 190
lbs now that might sound extreme but
that's the reality how far fat loss has
gone for you and it probably means your
waist is going to get down to around 36
in okay now depending on where it was
before I think I had you at about 44
inches in my before so 25 to 30% body
fat for a man it's pretty heavy we're
talking about we're nearing that place
where people are like you might be
termed obese if you're a taller guy you
might just be considered like a big dude
right and so some of us I'm 6 fo3 I've
weighed 240 250 pounds before the
picture I show you guys here the most
common picture I show you is me around
230 pounds okay but I've been heavier I
just don't tend to take a lot of
pictures when I don't like the way I
look but I've got some pictures of
myself at that 240 250 range and I'll
tell you this even at 200 14 2 150 lbs I
got compliments people were like man you
look big you look great well I felt
great in the gym I felt great in my
shirts but I did not feel great putting
on a pair of shorts and having those
love handles having a little bit of
abdominal fat you know and so what tends
to happen is we have these shifts in
desire as a man I know sometimes it's
all about seeing that scale go up right
the bulk life getting stronger and it's
exciting when you're bulking and every
time you go in the gym you're putting
more weight on the bar but there's a
price to pay for that and it's something
that if I could go back and talk to my
younger self I might just say hey dude
like you're not actually adding more
muscle you're just getting fatter okay
adding muscle and adding strength you
can actually get stronger without adding
any body fat okay there's an adaptation
to training that allows us to get
stronger through the Improvement of our
skill adding muscle takes time right
you're going to be adding ounces and
grams to your skeleton over weeks months
and years adding body fat takes no time
you can eat like a jerk for you know a
few weeks and you'll notice more body
fat you'll notice your waist pugging out
you'll notice your face getting puffy
you'll notice that lower back fat so the
first thing that we got to do really is
Rin you in now my favorite thing to do
with my clients is do a diet recall I
can't do that here because you asked me
a question on Instagram let me explain
what a diet recall is if you just track
what you're doing for a week you'll get
a really good idea of where your
calories are now the idea here is you
cannot change what you normally do if
you normally have a bottle of wine
before bed and eat a pint of ice cream
and you get up and go to the McDonald's
drive-thru on your way to work and get a
McGriddle don't change that track where
your calories are at most people that
are very heavy have a fantastic
metabolic rate why because to maintain
that much weight you've got to consume a
good amount of calories and not do much
cardio so your natural inclination is
your body is going to be burning a lot
of calories now you might just be
burning far fewer than you're actually
consuming but by figuring out what that
actual number is by going you know what
I am eating about 3500 calories a day
and it might not be a consistent thing
it might be 4,000 one day and 200,000
the next but over the course of a week
you'll get an average the first thing
I'll do with those people that give me
their diet recall is go okay what are
the diet changes that we can make the
first thing that we can do is almost
always I can almost always tell you this
you swap your fat and your protein
numbers most people are underc consuming
protein and overc consuming fat now the
benefit there is first of all protein is
going to really help us focus on
building more muscle it's also going to
help us stay Fuller longer it also has
half the calories of fat so if you just
let's say you're getting in about 150
grams of fat a day and you're getting
only like 60 to 70 grams of protein if
you swap that and go 60 to 70 grams of
fat a day and 150 or more grams of
protein you're going to notice a really
drastic improvement especially if you're
in the gym lifting some weights but
mostly in your caloric intake all right
you're going to be swapping those calor
calories out and the Beautiful Thing
there even though those calories might
have been equal what I just said the
beautiful thing there is that you're
actually going to start to notice the
difference immediately in your
performance and your recovery protein
being Paramount now protein timing might
not be as important for protein intake
meaning as long as you're getting your
protein total for the day next important
thing below quality of protein is going
to be how you time that I'm not so
focused on these details when people
talk about oh I like to do fasting these
things really only matter for what works
best for you over 24-hour window it
doesn't matter if you break your meals
up evenly four or five times a day or if
you do fasting if calories and macros
are equal you're going to look the same
and get the same results so really
focusing on your intake for the day so
what's the number one trait for people
that I noticed have success in this they
plan their meals ahead they're not
waiting until they're hungry or till
it's time to eat to figure out what
they're going to eat they know the next
day and that's why it starts with an app
now the one that I'm using is called
nutrition nutritionix and what it allows
me to do is plug in my meals and I get
such a creature habit kind of routine
that I already know what I'm going to
eat the next day for breakfast and the
next day for lunch and I you know pack
some food away in the fridge to really
set myself up for that succcess but
question you asked is where should your
calories be and without knowing more I
present to you the pro physique
calculator okay you go to prophysique
macros.com you can plug in your
information your age your height your
activity level it's going to give you
calories to start with even if you
haven't done a diet di recall diet
recall is better but the next best thing
is using a calculator letting it tell
you what you should use and you can set
it to Rapid fat loss do that for a week
I promise you there's going to be an
improvement from what you're doing now
as long as you're adherent to that it
can also help you with your Macros per
meal and how many meals per day if you
want to do one two three or four it can
give you like a breakdown of what your
meals should look like so you're getting
the proper protein carbs and fat for
every meal so how long should this take
okay I just told you it's going to be 48
lbs of fat loss can you do this by
summer you know I think you can do it by
summer but you're probably going to have
to lose about three pounds per week to
really see a significant change and to
do that it's not going to be just about
your diet man it's going to be about
your lifestyle so what does your daily
routine look like calorie deficits are
created through the amount of calories
that we burn naturally throughout a day
okay that's our basil metabolic rate
then you got to consider how many
calories we take in on a given basis
right and those two things balance out
now you can add something like activity
a lot of people think exercise burns a
lot of calories exercise does not burn
that many calories when you're just
going to the gym or doing something like
that however if you add inactivity
intentionally creating more steps
throughout the day or cardiovascular
exercise I find this combined with being
diligent with your diet can have a
really profound impact and I will say
this men are able to drop a considerable
amount ount of body fat rather quickly
why because as you're starting to lose
body fat as you're eating proper macros
as you're getting good sleep and taking
care of yourself and doing some
resistance training and being
intelligent about your routine your
hormones are actually going to start to
really pick up when you're obese or
really overweight you're going to start
to suppress some of the more important
hormones like testosterone and you're
going to have an increase in some of the
hormones that are problematic like
cortisol when you start to bring that
cortisol down and start to bring that
testosterone level back up it's
invigorating and your body really starts
to ramp up the speed with which it loses
body fat I can tell you I've had many a
male client come to us not only the
people that do our transformation
challenges but the people that work with
our coaches and you know when we have
our coaches meetings and discussions we
always say how if we have a husband and
wife together the women just get
frustrated with how quickly men can lose
body fat as compared to women now I
typically say 1% of your body weight per
week and at 238 pounds that'd be about
two and a half pounds per week that
would get you to that range of about 190
pounds by the summer it would take a
concerted effort but I promise you it'd
be worth it because you would look like
a completely different person with your
shirt off with your board shorts on and
please please please keep resistance
training at least three days a week you
don't want to go through this process
and end up with less body fat but also
end up with less muscle okay that's not
a good look okay muscularity some
density to your muscles that's going to
give your body a nice shape and look you
don't want to end up at that place that
we call skinny fat where even though
your body weight indicates that you
should be healthy you have no tone to
your muscle you have no volume to your
muscle pushing out against that skin
giving your skin and your body a nice
look you just end up being kind of
squidgy it's a real problem for those
that go through these aggressive forms
of fat loss so while I'm saying you can
be aggressive especially initially you
might even lose three four five pounds a
week that's going to slow down over time
my suggestion would be to set up a
routine where you're planning your meals
ahead using the calculator we gave you
your goal weight for this is 190 lbs I
would set your protein at 190 gram a day
I'd probably start off pretty
aggressively and put your fats around 50
or 60 a day and I'd probably start off
pretty aggressively with carbs and drop
them all the way down to about 200 a day
and I would have you walking at least 60
minutes a day now that could be flat
outside walking that could be walking
incline that could be on on elliptical
but what this is going to do it's going
to be a two-pronged approach you're
going to bring those calories into range
you're going to move more I'd have you
in the gym three or four days a week and
so we're going to just see the profound
impact focusing on improving your sleep
in your daily routine and what's going
to really start to happen is your body
is going to start working for you and
not against you now for this period of
time I would highly suggest you either
really really limit alcohol or just cut
it out completely if you want to really
limit it stick to things that are kind
of low on the calories right your low
calorie beers maybe just alcohol with a
calorie free mixer like you know soda
water something like that but try to
just limit it to like one day per week
when I'm really trying to look my
absolute best I just cut out alcohol
altogether doesn't enhance your Physique
in any way I understand people want to
have a social life and there's certainly
no problem with that so you just got to
understand what you're risking if you're
trying to make this happen and sometimes
it's nice to just kind of go all in for
a period of time of say 30 60 90 days
really get after it we are going to be
announcing our summer shredding
challenge I don't know if that's going
to be the name I think somebody else
might own that but the idea is we're
going to start a challenge here in the
next amount of time where we really
focus on getting shredded for summer so
I will provide that because that gives
us a deadline that's another key to this
you know if you have a deadline if you
have a date that's important to you but
setting up your daily routine with
nutrition with training with cardio
really focused around this goal saying
no to the things that might prevent you
from getting there if you do go out to
eat track it be intelligent look up
what's at that restaurant before you go
that's one of the real tricks of the
dieters that I know I'm not someone that
believes you need to bring your Tupper
whereare everywhere you go but I think
you need to make healthier choices
wherever you're at restaurants all have
healthy choices now okay I'm not talking
about In-N-Out Burger but I'm talking
about most restaurants you go sit down
they're going to have an option for you
that's going to fit your daily goals all
right guys hopefully this helps you
understand how long it's going to take
you to lose 38 pounds at three pounds a
week you know you're talking about 12 16
weeks that's about how long it's going
to take you now we're already into April
so that means by June you should start
to be really seeing the physique that
you're after and then you got to decide
how hard you go this summer if you want
to keep it or keep it going and maybe
you look great for the fall who knows
but the point is set yourself up for
Success don't get married to the scale
it's going to fluctuate pay more
attention to the averages and just
really allow your body to do the work
for you by giving it what it needs to
create that deficit kind of
recomposition along the way and uh just
really enjoy the process it's really
exciting to see the the inches come off
the waist to see those love handles
disappear and there's really you know
things back to the first time I ever
died down and got shredded I'll never
forget I went to a party with a group of
friends that we used to do every summer
and I'll never forget ripping off my
shirt to play volleyball and everyone
kind of freaked out like holy cow I had
been dieting for a bodybuilding show and
I was probably a few weeks out and I
just I just remember that response and
listen it's part of this is about
feeling good about yourself and those
kind of things you know while it's not
the entire reason I do them there is an
element of like pride in doing something
that most people don't do or even better
setting an example for people other
people in my life have since reached out
to me for help I love helping you guys
but there there is an a sense of
accomplishment that goes along with
doing something that it can't be bought
you cannot buy a great physique sure you
can have someone help you with your
meals but you've got to get up and do
the training youve got to get up and do
the cardio you've got to say no to the
things that are going to throw you off
course that can't be bought that shows
that you take pride in yourself and and
you know to others from the outside
looking in
that gets them excited so yeah do the
work and enjoy the process and hopefully
I'll see you on the beach this summer
and we'll rip off our shirts and we'll
walk around and we'll feel good about
ourselves all right I'll talk to you
tomorrow
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