How I Went From 20% to 9% Body Fat Fast (no bullsh*t guide)

Summary

This video offers a step-by-step guide to reducing body fat from 20% to under 10%. The process begins with transforming your mindset by killing the old version of yourself, followed by setting your calories and nutrition plan. It emphasizes the importance of creating a supportive environment, walking for increased calorie burn, and resistance training to maintain muscle. The speaker also stresses the need for consistency, tracking progress, and adjusting your plan as necessary. By following this approach, you can achieve sustainable fat loss and build a lean, strong physique.

Takeaways

• 😀 Kill the old version of yourself by changing your mindset and beliefs. Break old habits and commit to being a person of your word.
• 😀 Set a clear narrative for yourself. Tell yourself you are consistent, healthy, and disciplined to shape your actions.
• 😀 Focus on calories in vs. calories out. Calculate your maintenance calories and create a calorie deficit to lose weight effectively.
• 😀 Protein should be prioritized in your diet as it helps you burn more calories. Adjust your fats and carbs according to your training schedule.
• 😀 Eating fiber is key. Aim for 25-40 grams of fiber daily to maintain energy levels and support fat loss.
• 😀 Your environment plays a huge role in your success. Remove unhealthy foods from your home to avoid temptation and make healthy eating easier.
• 😀 Consistency is crucial—meal prepping and eating the same foods that work for you helps you stay on track and avoid overeating.
• 😀 Walking is one of the best forms of exercise for fat loss. Aim for 14-15k steps per day, as it burns calories without adding stress to the body.
• 😀 Resistance training (2-3 times a week) is essential for maintaining muscle mass while in a calorie deficit. Don't neglect strength training.
• 😀 When progress stalls, adjust your strategy by either lowering calories or increasing physical activity to maintain fat loss.
• 😀 Monitor progress with multiple metrics—not just the scale. Use progress pictures and assess how your clothes fit for a more accurate reflection of changes.

Q & A

What is the first step to achieving fat loss and reducing body fat to sub 10%?

The first step is to 'kill the old version of yourself.' This means letting go of old self-limiting beliefs and habits that no longer serve you. It's about creating a new narrative where you are consistent and a man of your word, following through on your promises to yourself.

How important is mindset in achieving fat loss?

Mindset is crucial. The main difference between people who are in shape and those who aren't is mindset. By changing the way you think about yourself and your habits, you align your actions with your goals. Consistent positive self-talk helps create the mindset necessary to succeed.

What is the best method for setting calorie goals for fat loss?

You can estimate your maintenance calories by either using the Harris-Benedict calculator or multiplying your body weight in pounds by 15. To create a calorie deficit for fat loss, aim for 5-600 fewer calories than your estimated maintenance level, and adjust based on your results after tracking for a week.

Why are all calories not equal when it comes to fat loss?

While calories in are equal to calories out, the source of those calories matters. For example, protein burns more calories during digestion compared to fats and carbs. Different macronutrients impact energy levels and hunger differently, which influences your overall fat loss progress.

How can protein, fats, and carbs influence fat loss?

Increasing protein intake helps with fat loss because it boosts thermogenesis (calorie burning) during digestion. Fats, though high in calories, are slow-digesting and provide consistent energy. Carbs can cause energy spikes and crashes, so balancing them around training is key to maintaining stable energy and avoiding overeating.

What does a typical meal structure for fat loss look like?

A good meal structure for fat loss includes three meals per day, spaced 4-5 hours apart. Each meal should contain 40-50 grams of protein and include fiber (fruits or vegetables) to aid digestion. Carbs should be prioritized around your workouts, with more protein and fats in the post-workout meal.

How do you know if your diet is working during fat loss?

You can track your progress by monitoring your weight, how your clothes fit, and taking progress pictures. The scale alone isn’t enough, as it can fluctuate due to factors like water retention, sleep, and stress. Use multiple metrics to assess progress.

What should you do if your weight plateaus during fat loss?

If your weight isn't moving, either reduce your calorie intake by 1-200 calories or increase your step count by 2,000 steps per day. These adjustments help ensure you stay in a calorie deficit and continue progressing towards your fat loss goals.

How does your environment affect fat loss?

Your environment plays a major role in your success. If your kitchen is full of tempting, high-calorie foods, you’ll make it harder to stick to your diet. To avoid this, eliminate unhealthy foods from your home, create easy-to-prepare meals, and set up your environment to make healthier choices the default.

Why is walking considered more effective than running for fat loss?

Walking is a low-impact activity that doesn't put as much stress on your body as running, especially when you're in a calorie deficit. It helps maintain consistent energy levels, reduces appetite, and can be done throughout the day in small increments. Aim for 14-15K steps per day to maximize fat burning.

How important is resistance training in fat loss?

Resistance training is essential for maintaining and building muscle while losing fat. It helps you preserve muscle mass, which keeps your metabolism high, and prevents the weight loss from turning into muscle loss. Training 2-3 times per week with full-body sessions is recommended to support fat loss.

What is the mindset required to maintain muscle while in a fat loss phase?

To maintain muscle, you need to approach each workout with the mindset of progressing, whether that’s increasing reps or weight. Training with intensity and focusing on maintaining your strength is crucial to preserving muscle while in a calorie deficit.