5 KEY Rules for Getting To 10% Body Fat (As a Natural)

Summary

This video offers five critical rules to achieve a 10% body fat goal, emphasizing the initial challenges of looking worse before getting better, the importance of bouncing back quickly from setbacks, and the reality that the process is longer than expected. It advises maintaining a calorie deficit until the goal is reached, learning from mistakes to avoid repeating them, and transitioning carefully from a deficit to maintenance phase to prevent fat regain.

Takeaways

• 💪 Getting to 10% body fat is challenging but rewarding.
• 📉 Expect to look worse before you look better as you lose fat.
• 🏋️‍♂️ Muscle glycogen and intramuscular fat are depleted early in a calorie deficit, which can affect appearance.
• 🤔 The biggest obstacle to progress is often oneself, especially after falling off track.
• 🔄 The speed of getting back on track after a slip predicts fat loss success.
• 📉 Most people lose focus around 2/3 of the way through their fat loss goal.
• 📈 As you get leaner, each pound lost becomes harder due to decreased anabolic rate and increased appetite.
• 🍽️ Accurate food tracking and disciplined lifestyle are crucial for losing the last bits of body fat.
• 📚 Learning from slip-ups and mistakes is essential to avoid repeating them.
• 🔄 A calorie deficit is temporary; once the goal is reached, you transition to maintenance.
• 🔄 During the transition to maintenance, avoid reintroducing processed foods to prevent overeating and fat regain.

Q & A

What is the primary goal of the video?

The primary goal of the video is to help viewers achieve a 10% body fat percentage by providing five rules to avoid common mistakes and increase the chances of success.

Why might someone look worse before they look better when trying to lose fat?

When entering a calorie deficit, the body depletes muscle glycogen and intramuscular fat before subcutaneous fat, which can result in a temporary loss of muscle size and a 'squishier' appearance before fat loss becomes noticeable.

What is the significance of the delay between falling off track and getting back on track?

The delay between falling off track and getting back on track is a strong predictor of fat loss success. The shorter the delay, the higher the chances of reaching the goal.

Why is it important to track food intake accurately during the later stages of a fat loss diet?

As one gets leaner, the body's anabolic rate drops, and food drive increases, making it harder to lose each additional pound. Accurate food tracking is crucial to continue making progress and avoid stalls in fat loss.

What is meant by 'lessons are repeated until they're learned' in the context of the video?

This phrase means that people should analyze and learn from their slip-ups in dieting to avoid repeating the same mistakes, which can lead to consistent failure in reaching fat loss goals.

How does the video suggest dealing with the increased hunger during the maintenance phase after reaching the goal body fat?

The video suggests temporarily continuing with the same healthy meals from the last few weeks of the fat loss phase but increasing portion sizes to ease into the maintenance phase without risking fat regain.

What is the role of mental resilience in achieving a 10% body fat goal according to the video?

Mental resilience is crucial as it helps individuals push through the temporary setbacks and maintain motivation during the challenging phases of fat loss.

Why does the video emphasize not justifying a 'little slip' into multiple days or weeks off track?

Justifying a 'little slip' can lead to a cascade of excuses and extended periods off track, which significantly hinders progress towards the goal of achieving 10% body fat.

What is the recommended approach when one feels they are almost done with their fat loss goal?

The video suggests that when one feels almost done, they are likely about 2/3 of the way through. It's important to continue with discipline and not let focus wane, as the final stages require even more precision and commitment.

How does the video define the term 'calorie deficit' and its role in the fat loss process?

The video defines a 'calorie deficit' as a temporary state of consuming fewer calories than the body needs to use stored fat for energy until the desired body fat percentage is reached.

What is the advice given in the video for maintaining the physique after achieving the goal of 10% body fat?

The advice is to be patient and give the body time to adjust to not being in a calorie deficit. It's also important to continue eating healthily and monitor food intake to maintain the new physique.

Outlines

00:00

💪 The Reality of Achieving 10% Body Fat

The paragraph discusses the challenges of getting to 10% body fat, noting that many people fail due to the tough journey ahead. The video aims to help viewers overcome these odds. The speaker shares personal experience, emphasizing that reaching this goal can be very rewarding despite the initial appearance of looking worse before getting better. This is because the body depletes muscle glycogen and intramuscular fat before significant subcutaneous fat loss, which can be discouraging. The speaker advises viewers to push through this phase to eventually reach the goal.

05:00

🚫 Overcoming Personal Pitfalls in Fat Loss

This section highlights the importance of self-control in the fat loss journey. The speaker points out that the biggest enemy is oneself, especially when one falls off track. The delay in getting back on track after a slip-up is a strong predictor of success. The speaker encourages viewers to reduce this delay and get back on track quickly to increase the chances of reaching the goal. The video also addresses the misconception that reaching 10% body fat is a quick process, explaining that it takes longer than most people anticipate and that maintaining focus is crucial as one gets leaner.

📉 The Psychology of Dieting and Progress

The paragraph discusses the psychological aspect of dieting, emphasizing that when one thinks they are close to their goal, they are probably only two-thirds of the way there. The speaker shares their own experience of underestimating the time and effort required to reach the desired physique. As one gets leaner, the body requires fewer calories, but food cravings increase, making it harder to continue losing fat. The speaker advises viewers to track food intake accurately and maintain a disciplined approach to reach the goal.

🔄 Learning from Mistakes in Fat Loss

This section focuses on the importance of learning from mistakes to avoid repeating them. The speaker suggests that not addressing slip-ups can lead to a cycle of failure and a decrease in motivation. By analyzing and learning from these mistakes, one can acquire knowledge and improve their approach to dieting. The speaker encourages viewers to make bad days less bad and to fix one issue at a time, rather than expecting perfection overnight.

🔄 Transitioning from Calorie Deficit to Maintenance

The final paragraph addresses the transition from a calorie deficit to maintenance after reaching the goal of 10% body fat. The speaker clarifies that a calorie deficit is temporary and once the goal is achieved, one can move to a higher calorie intake to maintain the new physique. However, this transition can be challenging as hunger levels remain elevated. The speaker advises viewers to continue eating healthy meals and gradually increase portion sizes to ease into maintenance without regaining lost fat. The importance of patience and giving the body time to adjust mentally after dieting is also emphasized.

Keywords

💡Body Fat Percentage

Body fat percentage refers to the proportion of fat in relation to a person's total body weight. In the context of the video, achieving a 10% body fat is the ultimate goal, representing a lean and fit physique. The script discusses the challenges and strategies for reaching this level, emphasizing it as a rewarding but difficult target.

💡Calorie Deficit

A calorie deficit occurs when a person consumes fewer calories than they burn. It is a fundamental concept for weight loss, as explained in the video. The script mentions entering a calorie deficit as a necessary step to lose body fat, and it's a recurring theme as it's the main method to force the body to use stored fat for energy.

💡Muscle Glycogen

Muscle glycogen is the stored form of glucose in muscle cells, which is an important energy source during physical activity. The video script explains that when entering a calorie deficit, the body depletes muscle glycogen along with fat, which can lead to a temporary loss of muscle fullness and an initial 'worse' appearance before fat loss becomes noticeable.

💡Progress

Progress in the video refers to the positive changes in one's physique as they work towards reducing body fat. The script discusses how individuals might perceive a lack of progress early in their fat loss journey, which can be discouraging. It emphasizes the importance of patience and maintaining consistency despite initial setbacks.

💡Motivation

Motivation is the internal drive to achieve a goal. The video script highlights how motivation can be replaced by discouragement when progress seems slow, especially during the initial stages of fat loss. It's portrayed as a critical factor in maintaining the effort required to reach a low body fat percentage.

💡Track

In the context of the video, 'track' refers to staying on course with one's diet and exercise plan. The script mentions that the biggest enemy of progress is oneself, particularly when one falls off track and justifies continued deviations from the plan, which can lead to extended periods of setbacks.

💡Subcutaneous Body Fat

Subcutaneous body fat is the layer of fat that lies directly beneath the skin. The video script explains that this is the type of fat that becomes more visible as one gets leaner and is the ultimate target for those aiming to reach 10% body fat.

💡Anabolic Rate

The anabolic rate refers to the body's ability to build and maintain muscle mass. As explained in the video, as one loses fat and gets leaner, the anabolic rate decreases, which means the body requires fewer calories to function. This can make it more challenging to continue losing fat due to an increased appetite despite needing fewer calories.

💡Mistakes

Mistakes in the video refer to the dietary or lifestyle slip-ups that can hinder progress towards a leaner physique. The script advises learning from these mistakes to avoid repeating them, which is crucial for continuous improvement and eventual success in reaching the body fat goal.

💡Maintenance

Maintenance in the video refers to the phase after reaching the target body fat percentage, where the focus shifts to sustaining the new physique. The script warns that this phase can be challenging as it involves adjusting to eating more while managing increased hunger and the temptation to reintroduce unhealthy foods.

💡Processed Food

Processed food is mentioned in the video as something to avoid during the transition to maintenance after a fat loss phase. The script cautions that reintroducing processed foods can lead to overeating and rapid fat regain, suggesting a gradual increase in portions of healthier foods as a safer approach.

Highlights

The goal is to help viewers achieve 10% body fat by flipping the odds in their favor.

Getting to 10% body fat is rewarding but challenging, with a high failure rate.

Five rules are provided to guide viewers through the process of reaching 10% body fat.

Rule 1: Expect to look worse before you look better during the initial stages of fat loss.

Early fat loss can be demoralizing, especially for those with muscle who fear losing gains.

The body depletes muscle glycogen and intramuscular fat before significant subcutaneous fat loss.

Rule 2: The biggest enemy of progress is oneself, particularly after falling off track.

The delay in getting back on track after a slip predicts fat loss success.

Rule 3: When reaching 10% body fat, most people are only about 2/3 of the way through their goal.

The process of getting very lean takes longer than most people plan for.

As fat loss progresses, the body requires fewer calories and appetite increases.

Rule 4: Lessons are repeated until they're learned; addressing slip-ups is crucial.

Productively learning from mistakes can lead to more knowledge in a shorter time.

Rule 5: A calorie deficit is temporary, not permanent.

After reaching the goal, the focus shifts to maintaining the new body fat percentage.

The transition to maintenance can be challenging due to increased food drive.

To avoid regaining fat, continue eating healthy meals and gradually increase portions.

Patience is key during the transition to maintenance to allow the mind to adjust.

Transcripts

look I'm not going to shod this if

you're natural and you're looking to get

the 10% body fat you're in for a tough

ride the reality is n out of 10 guys

trying to do this will fail and the goal

of this video is simple I want to flip

those odds in your favor because as hard

as this is I can tell you from personal

experience that getting 10% body fat can

be one of the most rewarding things

you're ever going to do so what I want

to do is give you five rules that if you

follow you're going to be well in your

weight to 10% body fat and most

importantly you're going to avoid a huge

amount of mistakes and pit balls on your

way there so without any further Ado

let's dive right into it so the first

rule that you need to know about is that

you're probably going to look worse

before you look better and this early

stage of fat loss can be quite

demoralizing especially if you're

someone who's been Lifting for a long

time you build some muscle and now

there's fear that you're going to lose

all those hard-earned gains so why does

this happen well when you first enter

our calorie deficit your body doesn't

just start get subcutaneous body fat it

also start depleting your muscle

glycogen Reser and your intramuscular

fat in other words you might lose some

size you might look a little bit flatter

you might look a little bit squishy the

belly fat it will all still be there

it's too early to lose that and there

won't be a lot of physical signs of

progress if anything your physique might

look a littleit more jiggly might look a

little bit fatter than before and for a

lot of guys this is a panic moment this

is that moment where motivation gets

replaced by discouragement they start

eating more and stop making progress so

you don't want to be one of those guys

if you're going through this know that

it's perf perfectly normal to look a

little bit worse before you look better

it's a temporary phase you simply have

to keep pushing through and maintaining

a calorie deficit so your body can

finally tap into those reserves of

subcutaneous body fat which you're

looking to get rid of now the second

rule that need to know is that the

biggest en of your progress is not out

there the biggest enemy of your progress

is yourself especially yourself after

you fall off track that version of you

that justifies turning one little slip

up into multiple days or even multiple

weeks of track and the truth is the

delay between falling of track and

getting back on track predicts fat loss

success more than anything else more

than how smart someone is how motivated

they are how much muscle they have or

how much they think they know about

nutrition the shorter that delay between

falling off the horse and getting back

on the horse the higher the chances you

are that you're going to reach your goal

and at first it might be two to three

weeks or even months of delay before you

get back on track after a failure then

it's a week then it's a day or two then

it's just a meal here or there

eventually with experience is just a

snack or two and you're back on track

and at that stage your success is pretty

much guaranteed now the third rule that

need to know is when you think you're

almost done with the cut you're probably

about 2/3 of your way through your goal

when it comes to getting very lean like

reaching 10% body fat the whole process

will take a lot longer than most people

plan for when I went through this for

the first time I thought I was about 2

to 3 weeks or a couple of pounds away

from my goal and just to end up spending

an additional 10 weeks dieting to lose

those last couple of bits of body fed

that were covering my lower abs I didn't

know that I had 10 more pounds to lose

to get to the physique I wanted and the

thing is 2/3 of the weighted the goal is

when most people start losing focus

that's when little cheats start creeping

through the diet and things slow down

and to succeed at this you need the

exact opposite because the more fat

you've lost and the lean you are the

harder it gets for every pound or half a

kilo you lose you anabolic rate drops by

about 15 calories per day and on top of

that your food drive increases up to 100

calories per day so your body needs

fewer calories to function and your

appetite is increasing and that's why so

many guys who start around 30% body fed

are higher routinely get stuck around 17

20% the margin of error gets thinner a

couple of snacks some extra drinks in

the weekends couple of slip UPS

throughout the weekday and the scale

stops moving down and at that stage if

you want to continue making progress you

really need to double down on the

process accurately tracking your food

intake awarding guesstimates making sure

your steps are on point your training is

on Point hitting the like button on my

videos and really taking things

seriously losing those last 5% of body

fat has to be a high priority or it's

not going to happen speaking of mistakes

this brings me to rule number four which

is lessons are repeated until they're

learned in other words if you don't

reverse Eng near your slip ups and

figure out why they happen you're going

to keep failing and slowly over time

that mental database of failures gets

bigger and bigger and you start

identifying with it and you will destroy

your motivation to keep going going but

if you address your mistakes

productively you learn from them you can

acquire more knowledge in 2 to three

months of dating than most people doing

three years of losing the same 15 20

pounds over and over again repeating the

same issues it doesn't have to be

perfect don't expect to resolve all

these problems overnight and become a

perfectly consistent machine start by

making those bad days less bad fix one

situation at a time don't let yourself

fall into that YOLO mindset where

nothing matters you've already ruined it

if you can prevent one bad meal from

escalating into a whole day or even a

whole weekend you're already making huge

progress as long as you're improving and

learning from your mistakes it's only a

matter of time until you reach your goal

and this brings me to rule number five

which is a calor deficit is just a face

it's not permanent a lot of people going

through this start worrying that they're

going to have to continue eating an

uncomfortably low calorie intake or

track every gram of their food to stay

lean and that's not really true what

you're doing here is you're deliberately

entering a calorie deficit and being a

bit more strict to use some of the

energy you've stored as fat until you

reach 10% body fat how long that takes

well depends on how much fat you're

starting with going from 30% to 10% body

fat can take anywhere between 6 to 10

months but regardless of how long it

takes the calorie deficit phase is

finite once you reach your goal body fat

you're going to be moving to a higher

calorie intake and stop being in a

deficit your priority will be to eat to

maintain your goal weight and that

higher intake will give you more

flexibility with food choices now having

said that maintenance and exit in the

cut can be equally as hard as losing

body fat it can feel even harder

especially for those who are doing it

for the first time even though you will

start eating more you're going to be

thinking more about food you're going to

be still dealing with elevated hunger

levels and some of the other symptoms of

a calorie deficit the mind is very

opportunistic once the floodgates are

open so to say and you're in the diet is

over mindset your food drive can reach

alltime highs and one of the biggest

mistakes I see people make during this

transition phase is to start

reintroducing a lot of processed food

into the diet and once those tempting

foods are back in it usually results in

overeating and Rapid fat regain the

easiest way to overcome this is to

temporarily eat the same healthy meals

as you did during the last three to four

weeks of your fat loss phase and just

increase the portions that way you can

ease into the maintenance phase without

risking Reg gaining all the body fat you

work so hard to lose and it's important

to be patient with your body dieting is

stressful it may take a month or two for

you to mentally get out of the calorie

deficit but is worth doing so right so

you can keep the physique that you work

so hard to get by the way if you enjoyed

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I'm going to see you in my next video