Fastest Way To 12% Bodyfat

Summary

In this video, Coach Greg breaks down the most effective strategies for achieving and maintaining 12% body fat. He highlights the challenges most people face in sustaining such low body fat and argues that a 15% body fat goal is more realistic for most men. The video emphasizes the importance of a balanced diet, proper protein intake, and regular cardio combined with weight training. Greg shares insights on managing hunger, dealing with cravings, and the necessity of maintaining muscle mass while cutting fat. He also discusses the importance of realistic expectations and smart dieting to achieve lasting results.

Takeaways

• 😀 12% body fat is very difficult to maintain for most people, with less than 1% of the population achieving it consistently.
• 😀 Coach Greg emphasizes the importance of training consistently while dieting to maintain muscle mass and strength.
• 😀 Most people could realistically aim for 15% body fat, which is more sustainable and maintainable than 12%.
• 😀 Cardio should be incorporated into a fat loss plan, but it should not be overemphasized at the expense of weightlifting.
• 😀 Maintaining muscle while losing fat is possible with the right approach, including two full-body workouts per week and sufficient cardio on off days.
• 😀 A balance of protein, carbs, and fats is essential for fat loss. Protein should be a priority, ideally around 1 gram per pound of desired body weight.
• 😀 When weight loss stalls, small adjustments like reducing calorie intake by 100 calories per day or increasing activity can help break the plateau.
• 😀 Setting a baseline for daily activity, such as aiming for 7,000–9,000 steps per day, is key to ensuring fat loss while avoiding excessive cardio.
• 😀 Hunger and cravings are common during fat loss, but managing them with strategies like reducing cravings with supplements (e.g., GLP Max) can help prevent binges.
• 😀 Consuming junk food occasionally is fine if balanced, but the key is to maintain moderation and avoid emotional overeating, especially on off days.

Q & A

What is the most realistic body fat percentage for most people?

For most people, a body fat percentage of 15% is more realistic and maintainable than 12%, which is very rare and hard to sustain long-term.

Why is maintaining 12% body fat so difficult for most people?

Only about 1% of people ever achieve 12% body fat, as it's hard to maintain without significant sacrifices, both mentally and physically, in terms of diet and lifestyle.

What does Coach Greg recommend to help reach 12% body fat?

Coach Greg suggests following a step-by-step plan developed with experts to reach 12% body fat and maintain it long-term, which includes a balanced diet and regular exercise routine.

What should you do if your strength decreases during a fat loss phase?

If you find your strength diminishing in the gym, it could mean you’re in too large of a calorie deficit. Coach Greg suggests adjusting your calories or aiming to maintain your current weight in the gym to preserve muscle mass.

How often should you work out during a fat loss phase?

During a fat loss phase, it’s recommended to do two to three full-body workouts per week and add cardio on the non-lifting days to ensure you’re burning fat while preserving muscle.

Why does Coach Greg emphasize cardio even during a muscle-gaining phase?

Cardio helps with fat loss and cardiovascular health, and as people age, they realize they don’t need to lift weights every day to maintain muscle. Cardio should be a part of any fitness routine for overall health.

How much cardio is necessary for fat loss according to the script?

It’s recommended to do at least 150 minutes of cardio per week, which breaks down to two to three short cardio sessions (60-90 minutes total). However, this can vary depending on the individual’s goals and activity levels.

What is the role of protein intake in fat loss?

Protein is essential for preserving muscle mass during fat loss. Coach Greg suggests consuming 1.8 to 2.8 grams of protein per kilogram of body weight, with 1 gram per pound of body weight being a simpler approach.

How do you calculate how many calories you need to eat for fat loss?

To estimate your daily calorie needs for fat loss, multiply your body weight by a factor of 10 to 13. Adjust the multiplier based on your activity level and body weight.

What should you do if your weight loss stalls?

If weight loss stalls for at least two weeks, lower your daily calorie intake by around 100 calories. However, Coach Greg suggests that 100 calories might not be enough to break a plateau, and more drastic adjustments may be needed.