SLFitness – How to reduce your body fat by 5%
Whether you’re starting at 38% or 20% here is how to reduce that body fat percentage…
YOU WANT TO shed your love handles and let your six pack finally shine through. But arbitrary goals like this are hard to measure — and therefore harder to accomplish. Something like, say, shedding 5% of your body fat? That’s a number you can form a game plan around.
But shaving 5% off lands you in a different state depending on where your starting line is. At 20% body fat, you’re smack in the middle of the average range for men. Knocking 5% off will launch you into the “fitness” category and start to give you that coveted abdominal definition. At 15% body fat, on the other hand, ditching 5% will land you a fully defined six pack and serious vascularity.
Most guys want the latter (although at 15%, you’ll still be more cut than most guys you know). But if you’re starting at a higher number, you have totally different habits to break than the 15% guys — so focus on the first 5% first.
PHYSIOLOGICALLY, THE HIGHER your number, the easier it is to lose body fat. Plus, a drastic change of a diet will impact your health and bodyweight considerably more than those who already have a healthier diet.
But psychologically, it’s not so easy. At 20%, you’re more likely to indulge in emotional eating or overeating—so your biggest focus is accountability and routine.
As said, 20% body-fat average. So what does average look like day-to-day? To maintain 20%, you’re probably eating and drinking in moderation and working out two to four times per week—less than you should be.
Want to be more disciplined—and more cut—than average? Here’s what you need to do.
Setting goals and tracking your progress is crucial, especially at the higher body-fat percentages. When you’ve been focused on eating and working out for a while, progression and change becomes intuitive, but before then it’s helpful to see progress reflected in numbers. Set micro, meso, and macro goals—one week, three months, and six to 12 months out. Micro goals are your meal and workout plans for the week. “A good meso goal for a guy at 20% body fat would be to lose 5% in 90 days,” Macro goals can be to maintain that 15% six to 12 months down the road, or to be down to that full six-pack range of 10-12%.
Make food your priority
Exercise is very important, but diets yield the fastest results—and you need to reel that percentage in ASAP to jump-start your motivation. “At 20% body fat, you’re not eating and drinking all the bad stuff, but we need to bring your eating habits closer to the middle of the road,”
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Why you’re still struggling to drop fat—and what to do about it.
Plan and track your meals
“Planning and organising can be the biggest difference in accountability in getting you down to your goal,” Aim for three major meals a day with two snacks in-between. And plan everything down the to snacks—this will help you avoid overeating.
Since two-thirds of people underestimate the calorie content of their meals, according to a 2013 study in BMJ, consider a tool like my SLFitness App. In fact, guys who used calorie-tracking apps lost more weight—and kept it off—than those who just tried to eat healthy.
We all know that sticking to a diet 100% will yield the best results—but is it realistic? “At 20% body fat, you’re probably already having three to four cheat meals a week, so jumping down to zero is just too restrictive,”. Give yourself one to two indulgent meals a week—just don’t let them turn into cheat days. And don’t write these off as calories that don’t count. In the same 2013 study in BMJ, about 25% of people underestimated the calorie content of indulgences by at least 500 calories, so track your cheat meals to build your knowledge of the real cost of greasy french fries.
The 7% body fat diet
Want guaranteed abs? Follow these steps to the letter.
Focus on calories over diet types
“Right now we’re just trying to lose body fat, and that’s something simple to grasp. When you get technical and start shooting for high-protein diets or intermittent fasting, it’s so much easier to get discouraged,” Plus, studies have shown that it doesn’t matter much whether you go high-protein or low-fat—when it comes to how bodies burn fat, a calorie is a calorie (the exception: highly processed foods).
High-intensity interval training is the best way to blast calories and save time—but it’s also really fucking hard, which can be intimidating if you aren’t at peak fitness and increases the likelihood of you falling off the workout wagon.“You can do low-intensity workouts for longer, which will help you feel more accomplished while still burning calories and fat.”
Shoot to sweat three to five times a week. Don’t skip cardio, but since more muscle equals more calorie burn, work strength training into your routine as well. Focus on full-body workouts to initiate overall strengthening vs. individual body parts. For a customised training plan specific to your fat loss goals browse one of the many packages via:
What 4 body fat percentage ranges look like
On guys with 5, 9, and 14, and 20% body fat.
Focus on portions
When it comes to losing weight, it’s calories in, calories out. Portion size goes back to the basics—every meal should be 30grams of protein, half to one cup of starch, and a couple cups of vegetables. Look at what you can trade to save calories—light beer instead of stouts, 96% lean meats instead of 85%, brown rice for white. Your portion sizes are going down, which means your hunger is going to skyrocket, so counteract it by focusing on high-volumising food, like those filled with fibre. Fill your plate with greens and you’re not going to be far off.
Cut liquid calories
And finally, liquids are caloric quicksand. Orange juice has 112 calories compared to just 45 in the fruit, craft beer can run you 350-400 calories in just one pint—and don’t even get me started on wine. “Chipping away at the little areas can keep your diet from feeling so extreme that you’ll fall off the wagon, and liquid calories are a great place to start,”
Still a bit dazed on where to start? Get in touch for your nutrition and/or workout plan with guaranteed results with my Spencer Lissamore Fitness app.
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Purchase your plan where you’ll be contacted by myself with your nutrition and training questionnaire from the link HERE
Summertime is round the corner, if you want to get shredded for it now is the time to make a start!