If I Was Starting at 30% Body Fat, This Is What I Would Do

Summary

In this video, Matteo, an experienced fitness coach, shares a five-step approach to help men reduce body fat from 30% to a lean 15%. He emphasizes the importance of mindset, starting with defining personal goals. He advises strength training, tracking calories, and eating a balanced diet to support fat loss and muscle growth simultaneously. Matteo also highlights staying active through enjoyable activities, setting step goals, and tracking progress with body measurements and photos. His goal is to make fitness sustainable by focusing on simple, effective habits rather than perfection.

Takeaways

• 💪 Start by making a clear decision and writing down your goals to boost motivation and success.
• 🏋️‍♂️ Begin weight training immediately to build muscle and avoid the 'skinny fat' look during fat loss.
• 🍽️ Focus on eating for weight loss by tracking calories and finding a diet that fits your lifestyle.
• 🔥 Building muscle while losing fat (body recomposition) is key for faster progress towards a lean physique.
• 📋 Use basic muscle-building principles: choose effective exercises, push close to failure, and gradually increase reps and weight.
• 🍕 You don’t need to be overly restrictive with food—enjoy treats in moderation as long as you meet your calorie goals.
• 🚶‍♂️ Increase daily activity through enjoyable group activities or walking to burn extra calories.
• 📊 Track your progress with body measurements, photos, and weight to stay focused and make adjustments.
• 🤝 Be your own coach by being accountable, compassionate, and realistic with your fitness journey.
• ⏳ Stay patient and consistent—weight loss and muscle gain take time and require ongoing effort.

Q & A

What is the first step Matteo recommends before starting a fitness journey?

Matteo suggests sitting down with a notes app or journal to write down a clear vision for your fitness goals. This helps to outline your ideal future and what you want to avoid, which can build motivation and provide direction.

Why does Matteo recommend building muscle from the start, even if the goal is to lose fat?

Building muscle while losing fat helps you avoid the 'skinny fat' look and accelerates progress through body recomposition. By focusing on both muscle gain and fat loss, you'll see faster, more balanced results.

What workout routine does Matteo recommend for fat loss and muscle building?

Matteo recommends doing three full-body workouts per week, focusing on basic exercises like squats, deadlifts, pressing, and pulling movements, along with bicep and tricep exercises. He advises doing 3-5 sets per exercise, with reps in the 5-20 range.

What is the most important factor in losing body fat according to Matteo?

The most important factor in losing body fat is consistently eating fewer calories than you burn each day. This creates a calorie deficit, which is essential for fat loss.

How does Matteo suggest tracking calorie intake and making decisions about diet?

Matteo recommends using an app like Macro Factor to track daily calorie intake. The app adjusts calorie goals based on weight loss progress, making it easier to stay on track.

What types of foods does Matteo recommend for losing fat while maintaining muscle growth?

Matteo advises eating a balanced diet that includes fruits, vegetables, lean meats, low-fat dairy products, and whole grains. He also suggests enjoying treats in moderation and ensuring sufficient protein intake to support muscle growth.

How can someone ensure they are eating enough protein to support muscle growth?

Matteo recommends determining your goal weight in pounds and multiplying it by 0.8 to find the number of grams of protein you should eat per day. For example, if your goal weight is 200 pounds, you should aim for 160 grams of protein daily.

What activities does Matteo suggest for staying active and burning more calories outside of the gym?

Matteo suggests engaging in activities you enjoy, such as pickleball, Jiu-Jitsu, hiking, or pick-up basketball, as they help burn calories while being fun and sustainable. He also recommends setting a daily step goal to stay active throughout the day.

Why is tracking progress important during a fitness journey?

Tracking progress, such as body weight, measurements, and progress photos, helps you see what's working and allows you to make adjustments if needed. It keeps you motivated and provides data to stay focused on your long-term goals.

What mindset does Matteo recommend adopting during the fitness journey?

Matteo advises treating yourself like your own coach. This means being compassionate when challenges arise, holding yourself accountable, celebrating milestones, and staying committed to making daily progress.