How Long From 25% to 15% Body Fat | Calories | Summer Shredding

Summary

In 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

00:00

🏋️‍♂️ 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.

05:01

📊 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.

10:03

🏃‍♂️ 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.

15:05

🍻 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.

Keywords

💡Body Fat Percentage

Body fat percentage refers to the proportion of fat in relation to total body weight. It is a key indicator of body composition and health. In the video, the speaker discusses reducing body fat from 25% to 15% as a fitness goal, which is central to the theme of physical transformation and health improvement.

💡Caloric Intake

Caloric intake is the number of calories a person consumes through food and beverages. It plays a crucial role in weight management. The video emphasizes the importance of understanding and adjusting caloric intake to facilitate a reduction in body fat, with the speaker providing a detailed explanation of how to calculate and adjust this based on individual needs.

💡Macronutrients

Macronutrients are nutrients that the body needs in relatively large amounts, including proteins, fats, and carbohydrates. The video discusses the importance of balancing macronutrients for optimal health and weight loss, suggesting that a shift in the consumption of protein and fat can be particularly beneficial.

💡Diet Recall

A diet recall is a method of tracking food intake over a specific period to assess dietary habits. In the context of the video, the speaker recommends diet recall as a tool to understand current eating patterns and identify areas for improvement in the pursuit of weight loss and better health.

💡Protein

Protein is a macronutrient essential for building and repairing tissues in the body. The video highlights the significance of adequate protein intake for muscle growth and satiety, suggesting that increasing protein consumption can support weight loss and body composition changes.

💡Fat Loss

Fat loss refers to the process of reducing the amount of body fat. The video's theme revolves around strategies for achieving fat loss, including dietary changes and lifestyle modifications, with the speaker sharing personal anecdotes and advice on how to effectively lose fat.

💡Exercise

Exercise is any physical activity that helps to improve health and fitness. While discussing fat loss, the speaker mentions exercise as a component of a healthy lifestyle, emphasizing resistance training and cardio to complement dietary changes for a holistic approach to weight management.

💡Lifestyle

Lifestyle encompasses the interests, opinions, behaviors, and behavioral orientations of an individual, group, or culture. The video connects lifestyle with the broader changes needed for sustainable weight loss and health, including not just diet and exercise, but also sleep, stress management, and social habits.

💡Metabolism

Metabolism is the process by which the body maintains life, including the conversion of food into energy. The video touches on the concept of metabolic rate in the context of weight loss, explaining how a higher metabolic rate can influence the number of calories burned at rest and the potential for fat loss.

💡Hormones

Hormones are chemical messengers that regulate various bodily functions. The speaker in the video discusses the impact of hormones like testosterone and cortisol on body composition, explaining how weight loss and improved lifestyle can positively influence hormonal balance and thus facilitate fat loss.

💡Nutrition Tracking

Nutrition tracking involves monitoring the types and amounts of food and drink consumed. The video recommends the use of apps for nutrition tracking as a practical tool to plan meals ahead, stay accountable, and make informed decisions about dietary intake in the pursuit of health and fitness goals.

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