How to Get to 10% Body Fat

True Transformation Podcast

How to Get to 10% Body Fat

The busy family man's guide to ripped abs

1. Take an assessment of your starting point.

Have you been eating whatever with zero systems in place?

What does your schedule look like the next 3-6 months?

Getting really lean will require stretches of time where you're very consistent.

We want to account for work trips, vacations and getaways ahead of time.

That way we can push when life is "normal" and then back off during crazy times.

You'll also want to start getting your eating on a consistent schedule.

Start with having meal times that you stick with during the day.

My busy professional clients usually eat lunch, dinner and a pre-bed smaller meal.

2. Give yourself longer than you think to drop fat.

If you need to lose 20 pounds give yourself 16-20 weeks.

The weight can come off faster for sure, but you're probably underestimating how much fat you need to lose.

Worst case you reach your goal sooner than you think.

3. Track your strength religiously

Stick to the same training plan for 12 weeks and track your reps / weight lifted.

The last thing you want to do is strip away muscle tissue.

You don't need tons of volume here. Just enough to hold onto muscle and gain some strength

4. Find your current baseline of weekly activity.

In other words, track your steps for a week.

Find your average and start increasing it by 10% week over week.

5. Business lunches, dinners out and date nights are all fine.

It just might mean that you need to be more strict during normal meal times.

Or you simply need to order the proper foods and amounts when eating out.

A safe bet is surf and turf with veggies.

6. Manage your hunger and energy appropriately.

A few things here:

-Fasting

-High protein

-Refeed days when needed (every 7-14 days)

-Better sleep

-Water

-Moderate to low intensity walking

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