The Fastest Way to Go From 30% to 10% Body Fat | 5 Simple Steps

Summary

In this video, Seal Suede shares his proven approach to achieving a body transformation, going from 30% to 10% body fat in just 90 days. He outlines five essential steps: understanding your starting point, maintaining a moderate calorie deficit, weight training to preserve lean muscle, incorporating post-workout cardio, and eating a high-protein structured diet. Through a combination of tracking, consistent habits, and practical workouts, Seal emphasizes the importance of simplicity and consistency in reaching fitness goals, while also offering a delicious protein pancake recipe and sharing a personal journey as a type 1 diabetic.

Takeaways

• 😀 Understand your starting point by tracking your weight and measurements regularly, focusing on weekly averages instead of daily fluctuations.
• 😀 Be in a calorie deficit to lose body fat, but keep it moderate (no more than 300 calories per day) to avoid feeling deprived and stay consistent.
• 😀 Weight training is crucial for retaining or gaining lean muscle mass while losing fat. Focus on simple exercises with proper progression.
• 😀 Cardio should be included post-workout to burn extra calories, but avoid it before weight training to conserve energy for muscle retention.
• 😀 Eating a structured, high-protein diet is essential. Ensure every meal includes protein, carbs, fats, and vegetables to stay full and support muscle retention.
• 😀 Track your progress with daily weigh-ins and calculate weekly averages to get a clear picture of your fat loss journey.
• 😀 Don't make drastic changes based on daily weight fluctuations. Focus on long-term trends for more accurate results.
• 😀 A moderate calorie deficit helps you stick to your diet without feeling like you're on a strict or unsustainable plan.
• 😀 Consistent weight training with a focus on compound exercises like bench presses and shoulder presses helps maximize fat loss and muscle gain.
• 😀 Post-workout cardio (12 incline at 3.2 speed) is an effective way to accelerate fat loss after weight training.
• 😀 A well-rounded diet with balanced meals, including 1-1.2 grams of protein per pound of lean body weight, supports fat loss while promoting muscle growth.

Q & A

What is the first step in the process of losing body fat?

The first step is to understand your starting point by measuring your weight and taking body measurements, such as waist size and biceps. It's important to track your progress regularly, ideally by calculating your weekly average weight instead of focusing on daily fluctuations.

How should you track weight to ensure accurate progress?

To track weight accurately, weigh yourself every morning and calculate the weekly average by adding your last seven days' weigh-ins and dividing by seven. This gives you a more accurate picture of your progress rather than relying on daily fluctuations.

What is the recommended calorie deficit for losing body fat?

The video suggests maintaining a calorie deficit of no more than 300 calories daily. A smaller deficit helps ensure that you can stay consistent and not feel like you're overly restricting yourself, making it easier to stick to your diet plan.

Why is it important to avoid a large calorie deficit?

A large calorie deficit, such as 500 calories, may be difficult to maintain for most people, leading to burnout or cravings. Keeping the deficit to around 300 calories helps ensure consistency and makes dieting more sustainable.

What is the role of weight training in fat loss?

Weight training is crucial for retaining or even gaining lean muscle mass while losing fat. By lifting heavy weights and focusing on compound exercises, you help preserve muscle mass during a calorie deficit, which makes fat loss more effective.

What type of cardio is recommended and when should it be done?

The video recommends doing low-intensity steady-state (LISS) cardio post-workout. This helps burn fat without interfering with the energy needed for strength training. Doing cardio on non-training days or after weightlifting maximizes fat loss and muscle retention.

How does post-workout cardio contribute to fat loss?

Post-workout cardio helps burn additional calories after strength training, which accelerates fat loss. It ensures that the primary focus during the workout is on retaining or building lean muscle, while cardio burns fat effectively without compromising energy for weight training.

What are some examples of meals that fit a high-protein diet?

A high-protein meal could include foods like protein pancakes made with oats, egg whites, cottage cheese, and protein powder. These meals help maintain muscle mass and promote satiety, making it easier to stay within your calorie deficit while cutting fat.

What is the suggested amount of protein to consume during a fat loss phase?

The recommended amount of protein is 1 to 1.2 grams per pound of lean body weight. This amount supports muscle retention and helps with fat loss while keeping you full and satisfied.

What is the significance of structured meals in a fat loss plan?

Structured meals, consisting of a balance of proteins, carbs, fats, and vegetables, ensure that you get the necessary nutrients while staying on track with your calorie deficit. These meals also help with muscle retention and promote fat loss by keeping you satisfied throughout the day.