The FASTEST Way To Go From 25% to 10% Body Fat (3 Science-Based Steps)

Summary

This video outlines a science-backed plan to reduce body fat from 25% to 10% efficiently. It emphasizes a three-phase approach: Phase one focuses on a calorie deficit and strength training to drop from 25% to 20% body fat. Phase two introduces daily walking to counter metabolic slowdown. Phase three suggests a combination of further calorie reduction, cardio, and a two-week diet break before intensifying efforts. The process is realistic, taking six to seven months, with the reminder to maintain healthy expectations.

Takeaways

• 🔑 Starting at 25% body fat, the goal is to reduce it to 10% in a responsible and efficient manner.
• 🍽️ Phase one involves dropping from 25% to 20% body fat by creating a calorie deficit through sensible dietary changes and resistance training.
• 📉 It's recommended to track calories to ensure a consistent deficit, aiming for around 2000 calories per day if the average person consumes 2500.
• 🥩 Prioritizing protein intake, at least 0.7 grams per pound of goal body weight, is crucial for muscle retention.
• 🏋️‍♂️ Lifting weights consistently helps in preserving muscle mass while losing fat.
• ⏱️ The initial phase of dropping from 25% to 20% body fat can be achieved in about two months.
• 🚶‍♂️ Phase two suggests adding extra activity, like walking, to counteract metabolic slowdown as you progress towards 15% body fat.
• 📈 A daily step target of 8,000 to 10,000 steps can help boost fat loss while in a calorie deficit.
• 📊 To advance from 20% to 15% body fat, continue with nutrition control, weight lifting, and maintain an active daily routine.
• 🏃‍♂️ Phase three, aiming for 10% body fat, may require a more intense approach, including decreasing calories and adding cardio sessions.
• 🔄 A two-week diet break at the transition to phase three can help recover and increase muscle maintenance before intensifying the diet and exercise regimen.

Q & A

What is the primary goal of the video?

The primary goal of the video is to provide a science-based roadmap for reducing body fat from 25% to 10% efficiently and responsibly, without losing muscle mass or experiencing low energy levels.

What are the three phases to reach 10% body fat as described in the video?

The three phases are: 1) Reducing from 25% to 20% body fat by creating a calorie deficit with sensible nutrition and lifting weights. 2) Reducing from 20% to 15% body fat by adding extra activity like walking to counteract metabolic adaptations. 3) Reducing from 15% to 10% body fat by decreasing calories, increasing cardio, and possibly taking a diet break before intensifying efforts.

Why is it important to track calories when trying to reduce body fat?

Calorie tracking ensures a consistent calorie deficit, which is necessary for fat loss. It also helps in maintaining enough daily protein to support muscle retention and prevents under-reporting of calorie intake.

What is the recommended daily calorie intake to create a calorie deficit in the initial phase?

In the initial phase, if the average person consumes around 2500 calories per day, they should aim to consume around 2000 calories per day to establish a good calorie deficit.

How much daily protein is suggested for muscle retention during fat loss?

It is suggested to consume at least 0.7 grams of protein per pound of your goal body weight to support muscle retention during fat loss.

Why is lifting weights emphasized over cardio in the initial phase of fat loss?

Lifting weights is emphasized to protect lean body mass and promote muscle definition while losing fat, which is important for maintaining a toned appearance.

What is the expected time frame to reduce from 25% to 20% body fat according to the video?

The expected time frame to reduce from 25% to 20% body fat is about two months, assuming consistent adherence to the nutrition and training plan.

How does the body adapt to a calorie deficit, and why does it make fat loss more challenging over time?

The body adapts to a calorie deficit by slowing down the metabolic rate and decreasing spontaneous activity, which conserves energy. This adaptation makes fat loss more challenging as the body becomes more efficient at conserving calories.

What is the recommended daily step goal to boost fat loss progress in the second phase?

A healthy step goal to boost fat loss progress in the second phase is between eight to ten thousand steps per day.

Why is a diet break suggested before the final phase of reducing from 15% to 10% body fat?

A diet break is suggested to allow the body to recover from the stress of being in a calorie deficit, which can help increase muscle maintenance and improve workout performance.

What is the estimated total duration for the entire process of reducing from 25% to 10% body fat as described in the video?

The estimated total duration for the process is six to seven months, assuming consistent adherence to the plan and accounting for potential delays due to real-life circumstances.

Outlines

00:00

🏋️‍♂️ Kickstarting Fat Loss Journey

The first paragraph outlines a structured approach to reducing body fat from 25% to 10% efficiently and responsibly. It emphasizes the importance of not losing muscle mass or energy during the weight loss process. The initial phase focuses on creating a calorie deficit through sensible dietary changes like reducing sugary drinks and prioritizing protein. It suggests a calorie tracking method to ensure a consistent deficit and recommends a protein intake of at least 0.7 grams per pound of goal body weight. The paragraph highlights the benefits of weight lifting over cardio for maintaining muscle definition and suggests a realistic timeline of about two months to reach 20% body fat, losing approximately 0.5% to 1% of body weight per week.

05:01

🚶‍♂️ Advancing Towards Lean Muscles

The second paragraph discusses the challenges of progressing from 20% to 15% body fat, noting that fat loss becomes more stubborn as the body adapts to a calorie deficit. It introduces the concept of metabolic adaptations, where the body becomes more efficient at conserving energy, leading to a decrease in spontaneous activity. To counteract this, the paragraph recommends incorporating additional activities like walking to boost daily energy expenditure. It also stresses the importance of accurate calorie tracking to avoid underestimating intake, which can hinder progress. The advice is to continue with a controlled diet, weight lifting, and increased daily steps to reach approximately 15% body fat in about two months, leading to more visible muscle definition.

Keywords

💡Body Fat

Body fat refers to the total amount of fat stored in the human body. In the context of the video, reducing body fat is the primary goal, starting from 25% to a target of 10%. The script discusses various phases and methods to achieve this reduction responsibly without losing muscle mass or energy.

💡Calorie Deficit

A calorie deficit is a condition where an individual burns more calories than they consume. This is central to the video's theme as it is the fundamental principle behind the weight loss process described. The script mentions creating a calorie deficit as the initial step to reduce body fat from 25% to 20%.

💡Protein

Protein is a nutrient crucial for muscle retention and growth. The video emphasizes consuming adequate protein, at least 0.7 grams per pound of goal body weight, to maintain muscle mass while losing fat. This is integral to the fitness journey described, ensuring that fat loss does not come at the expense of muscle loss.

💡Lifting

Lifting, or resistance training, is highlighted in the script as a method to preserve lean body mass while losing fat. It is recommended over cardio for those seeking to 'lean down' with good muscle definition, which is a key aspect of the fitness transformation discussed.

💡Cardio

Cardio refers to aerobic exercises that increase heart rate and respiration, traditionally used for fat burning. While initially downplayed in favor of lifting, cardio is reintroduced in the advanced stages (from 15% to 10% body fat) as a tool to increase calorie expenditure and overcome metabolic adaptations.

💡Metabolism

Metabolism is the process by which the body converts food into energy. The script discusses how metabolism slows down during calorie deficits, which can hinder fat loss progress. This concept is crucial for understanding the need for additional strategies like increased activity and diet breaks.

💡Diet Break

A diet break is a period of恢复正常或略高于维持体重所需的热量摄入，旨在让身体从长时间的卡路里赤字中恢复。视频中提到，在进入更为严格的第三阶段（从15%降至10%体脂）之前，进行为期两周的饮食休息，以提高肌肉维持率并为下一阶段的挑战做准备。

💡Step Count

Step count refers to the number of steps a person takes in a day, used as an indicator of daily physical activity. The video suggests setting a daily step target, between 8,000 to 10,000 steps, to increase energy expenditure and counteract metabolic slowdown during the fat loss process.

💡Calorie Tracking

Calorie tracking is the practice of monitoring the number of calories consumed and burned to manage weight. The script recommends tracking calories to ensure a consistent calorie deficit, which is essential for the systematic fat loss approach outlined in the video.

💡Muscle Definition

Muscle definition refers to the visible separation and outline of muscles beneath the skin. The video's narrative is geared towards achieving a physique with improved muscle definition, which becomes more pronounced as body fat reduces from 20% to 15% and further to 10%.

💡Accountability

Accountability is the expectation to report, explain, and be responsible for one's actions. In the context of the video, the presenter offers one-on-one coaching to provide personalized guidance and ensure accountability, which is a key factor in maintaining motivation and achieving long-term fitness goals.

Highlights

The journey from 25% to 10% body fat can be overwhelming, but it can be broken down into manageable steps.

The goal is to lose body fat without losing muscle mass or energy levels.

Phase one involves dropping from 25% to 20% body fat, which can be achieved in about two months.

Creating a calorie deficit is key in the initial phase of fat loss.

Simple dietary changes like cutting down on sugary drinks and snacking can help establish a calorie deficit.

Calorie tracking is recommended to ensure a consistent calorie deficit.

Consuming at least 0.7 grams of protein per pound of goal body weight supports muscle retention.

Lifting weights consistently helps in preserving muscle mass during fat loss.

It's realistic to expect to lose between 0.5 to 1 percent of body weight per week.

The body shape may not change significantly until multiple layers of body fat are peeled back.

Phase two involves dropping from 20% to 15% body fat, which can be more challenging.

Metabolic adaptations make fat loss more stubborn as you progress.

Adding extra activity like walking can counteract metabolic slowdown.

A daily step goal of 8,000 to 10,000 steps can help boost fat loss.

Continuing calorie tracking is crucial as hunger levels may increase.

Phase three aims to get from 15% to 10% body fat, which requires more aggressive action.

Decreasing calories, increasing cardio, or a combination of both is necessary in the advanced stage.

A two-week diet break before the intensified third phase can help increase muscle maintenance.

The entire process from 25% to 10% body fat can take six to seven months.

Realistic expectations are important to avoid discouragement during the process.

The video offers a clear roadmap for getting from 25% to 10% body fat.

Transcripts

if you want to go from 25 body fat to 10

it can feel like an overwhelming process

where do you start and what specific

steps do you take it may feel like you

have such a long road ahead of you so

let's break it down completely in

today's video I will share with you

three science-based steps on how you can

get to 10 body fat in the most efficient

way as the title of this video implies

this will be the fastest way you can get

to a low body fat responsibly because

the last thing you want is that you lose

a ton of muscle and feel low in energy

as you lose weight we want to drop body

fat while protecting your muscle mass

and still having good energy levels

throughout the day for other life

responsibilities the process to 10 body

fat has three specific phases let's

start with phase one which is when you

drop from 25 to 20 body fat this is the

initial phase of your fat loss process

when you just get started and your

motivation is high as with any fat loss

process it's key here that we develop a

calorie deficit at this stage making

logical training and nutrition changes

will already put issue in that calorie

deficit if you decide to cut down on

sugary drinks snacking less eating

vegetables that taste good to you and

prioritizing protein in your daily meals

naturally your calories will start to

decrease in this beginning process focus

on the low hanging fruits there's no

need to go on crazy 1200 calorie diets

or a very strict ketogenic diet having

Common Sense nutrition will already

provide the change your body needs to

drop fat now since we have the ambitious

goal to lose fat in the fastest way

possible I still recommend a form of

calorie tracking to make sure that you

reach a calorie deficit consistently

maintaining about a 20 calorie deficit

makes sense in this case so if the

average person consumes around 2500

calories per day this individual needs

to consume around 2 000 calories on a

daily basis to being a good calorie

deficit next to calories we also make

sure that we consume enough daily

protein to support muscle retention

consuming at least 0.7 grams per pound

of your goal body weight is a good aim

in this case if we combine this

nutrition approach with a consistent

lifting routine your fat loss progress

will start going well and I purposely

mentioned lifting here instead of cardio

to lean down while having good muscle

definition we need to protect your lean

body mass we do this by making sure you

get into the gym three to four times per

week and you hit your daily protein

Target in this initial phase simply the

nutrition approach we discussed with a

consistent calorie deficit and lifting

weights will be enough to get you from

25 to 20 body fat in about a two months

time frame we know from research that

it's realistic to expect to lose between

0.5 to 1 percent of your body weight per

week if you are on top of your training

and nutrition not all the weight you

lose will be body fat since we also lose

some water weight it's fair to say that

on average we can lose five percent of

your body fat in about eight weeks this

is in line with my own experience

cutting and coaching other people as

well now when you drop your body fat

from 25 to 20 you find yourself in an

interesting situation because rationally

speaking your body weight is lower and

your clothes fit different but your body

shape kind of looks similar you're just

smaller now this is where patience comes

in we have to start peeling back

multiple layers of body fat before we

can actually start seeing muscle shape

the Second Step from 20 to 15 body fat

is what will get us that improved shape

but as you may have experienced before

the further you are in your fat loss

process the more stubborn fat loss

becomes the first five percent body fat

might be relatively easy to lose but to

take that next step towards 15 body fat

it often takes extra work this is

specifically because of metabolic

adaptations occurring in a calorie

deficit you purposely feed your body

less calories than it needs to burn off

excess fat but to help us as a human

species survive also during periods of

lower food intake the human body can

adapt to having a lower calorie intake

this helps explain why a study by the

Columbia University in New York found

that after eight weeks of maintaining a

calorie deficit your daily calorie burn

can drop anywhere between 8 to 28 a

large portion of this metabolic slowdown

occurs due to a decrease in your

spontaneous activity as you maintain a

calorie deficit your body's energy

levels may drop resulting in you being

less outgoing and moving less outside of

your training this is why oftentimes the

key from getting to 20 to 15 body fat

will be adding some form of activity

into your routine to be specific extra

walking going for regular walks has been

shown to boost fat loss progress while

in a calorie deficit this boost of extra

activity is exactly what we need to

counteract the metabolic adaptations

setting a daily step Target for your

walks will make sure your daily energy

expenditure stays at a healthy level so

that you can continue losing fat without

having to further cut down your calorie

intake based on a meta-analysis of 15

studies a healthy step goal for most

people is between eight to ten thousand

steps per day also with nutrition it's

key that you stay on top of your calorie

tracking as you continue in the calorie

deficit your hunger levels may increase

at times making it more likely to

under-report your calorie intake in one

study it was found that many people

under report calories up to 2 100 to 400

calories per day this can definitely

diminish your calorie deficit and make

it seem like you're in a plateau

so to get from 20 to 15 body fat

continue the good work with your

nutrition control and lifting weights

while also staying active throughout the

day through a higher daily step count

and be sure to stay focused on tracking

calories accurately doing this in about

another two months we should be around

that 15 body fat Mark and now you start

seeing more muscle definition popping up

at 15 body fat you're close enough to

the core to start seeing some lines

around your muscles and for most people

this is a very healthy place to be

without being too strict with your

methods you can sustain this type of

physique but you clicked on this video

for a reason you are curious about step

3 to get to 10 body fat and lean down

completely getting to 10 body fat is an

ambitious goal so we also should treat

it that way as with anything in life

having high ambitious goals comes also

with a high level of action taking going

from 25 to 15 body fat we already

dropped 10 of your body fat percentage

meaning that your body is now

significantly lighter and also more

efficient when you move around you burn

fewer calories and there will also be a

slight reduction in your metabolic rate

so to stay in a calorie deficit in this

Advanced stage typically one of three

things are necessary we either decrease

your calories perform more cardio or do

a combination of both I'm a fan of doing

a combination of both because I dislike

the idea of having to drop your calories

drastically or start doing tons of

cardio all of a sudden if you are in the

third stage of going from 15 to 10 body

fat and you notice your progress is

plateauing dropping your calories by

five to ten percent is a good Aim so if

you have been consuming around 2000

calories per day a good new calorie goal

is to consume 1800 to 1900 calories on a

daily basis next to that we also add two

post-workout 20 to 30 minute cardio

sessions to help you keep your energy

expenditure elevated decreasing the

calories adding to extra cardio sessions

continuing with walking eight to ten

thousand steps per day and continuing

your usual lifting workouts will provide

a boost we need to get from 15 to 10

body fat but as you can see this third

and last step is definitely more

challenging so what I like to do with my

online coaching clients is that before

we start this intensified third phase we

maintain a two week diet break if you

think about it we just went from 25 to

15 body fat and that is a four month

period of being in a calorie deficit

this puts a certain stress on your body

your energy levels may be lower and this

could impact your workout performance

there is some research to suggest that

diet breaks help increase muscle

maintenance while dieting probably

because it allows your body to recover

from being in a deficit and you can

train harder after the diet break again

so before start learning phase three by

decreasing your calories and adding more

cardio purposely increase your calories

to maintenance for two weeks by

maintaining a diet break during a diet

break your calories are up to your

estimated maintenance calories for 14

days after this you go at it hard again

for another two months to get to that 10

body fat and this is how I basically

approach my coaching when someone comes

to me at 25 body fat and once you get to

10 now looking back at all the steps the

first two steps can take about two

months each with the third step may be

lasting up to three months so what we

discussed today is a six to seven month

process and that is assuming you are on

top of your game in real life holidays

work trips and unforeseen circumstances

can come up that delay the process a bit

so one of the key messages of today's

video is that you also should give

yourself some time you didn't gain all

your body fat in three months so don't

expect to lose it in three months as

well anyone that claims you can do this

process in a couple of months is either

unknowing or trying to deceive you with

my online coaching clients to start with

me at around 25 body fat they go through

a similar six to seven month process and

that's what it takes

so it is good that you are ambitious and

want results but let's also maintain

realistic expectations so you don't get

discouraged throughout the process if

you are interested in getting mindful

guidance in your Fitness process you can

apply to my one-on-one online coaching

service I will personally design your

training and nutrition while holding you

accountable to make sure you are on

track with your goals you can find the

link to apply in the description

and that was all for today's video I

hope you now have a clear road map in

terms of how you can go about getting

from 25 to 10 body fat as always if you

have any questions feel free to leave

them in the comments below also if you

found this video helpful then leave me a

thumbs up subscribe to the channel if

you haven't chat and I will see you in

the next one

[Music]

thank you