If only you knew 5 simple steps to drop down to 10% body fat and get shredded. Luckily, you clicked on the right link.
Attempting to lose weight is something every human goes through. Some have more success than others, but that doesn’t mean it has to be difficult for everyone. Also, there is a difference between losing weight and losing body fat.
Body fat is exactly what it entails, the fat that your body stores as a source of energy for whenever needed. While losing weight, there is a chance that you are not only losing body fat but also muscle mass and maybe water that your body was retaining.
So how can you lose body fat down to 10 per cent? Check this is what Diamonds came up with.
Dr. Mike Diamonds is a retired medical doctor who is now an online fitness coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.
He shared a list of 5 simple steps to drop down to 10% body fat and get shredded.
5 Simple Steps to Drop Down to 10% Body Fat and Get Shredded
It is important to note, first and foremost, that 10% body fat is very low for anyone. Mostly athletes and professionals need to get to such a low level of body fat percentage, while other people will already look great with around 13-15% body fat.
However, if you want to get shredded, you want to get a very low-fat body percentage and stay strong and muscular. This is where the 5 simple steps from Dr. Mike Diamonds can help.
In a nutshell, here are the 5 simple steps to drop down to 10% body fat and get shredded.
- Intermittent Fasting
- Cardio routine
- Weight training
- Sleep
- Supplementation
BOXROX already covered intermittent fasting for weight loss and it is Diamonds’ first step to lose body fat successfully.
In simple terms, when you restrict the time you are allowed to eat, you are likely going to eat fewer calories than during a normal day of eating, thus helping you achieve the necessary caloric deficit.
What Happens When You Try Intermittent Fasting for 30 Days?
Although many people will tell you that you need to be in a caloric deficit to lose weight and body fat (yes that is still true), many of those people will also tell you that cardio is useless. It is not. It will increase your calorie output and help you lose weight.
But what is the best cardio for fat loss? We covered the differences between high-intensity, low-intensity and moderate-intensity here.
Best Cardio Machines for Fat Loss
In terms of supplements, Mike Diamonds says it is best to keep it simple, especially in the beginning. He had whey protein and caffeine supplementation only.
Check out below exactly how Dr. Mike Diamonds got to single digits body fat percentage in 16 weeks. Exactly what he ate, how he trained, his cardio routine, supplementation, and how to walk up to 16,000 steps daily to lose the stubborn belly fat.
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Learn More
Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:
- Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
- Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
- Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
- Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
- Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.
It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.
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To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:
- Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
- Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
- Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
- Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
- Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.
Remember that sustainable fat loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.
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FAQ Section: Dropping to 10% Body Fat and Getting Shredded
How should I structure my diet to drop to 10% body fat?
Your diet should be high in protein to preserve muscle and include moderate carbohydrates to maintain energy levels. Incorporate high-carb days for better leptin regulation and muscle maintenance. Eat most of your carbs post-workout and in the evening to optimize fat burning throughout the day
How important is cardio in achieving 10% body fat?
Cardio is essential but should be balanced with strength training. Aim for 20-30 minutes of cardio 3-4 times a week. Both HIIT and LISS are beneficial, but avoid excessive cardio which can lead to muscle loss.
Can I still eat carbohydrates while trying to get shredded?
Yes, carbohydrates are important for maintaining leptin levels and supporting intense workouts. The key is to eat them strategically, such as post-workout and during high-carb refeed days. This helps maintain metabolism and prevent plateaus
How can I track my progress effectively?
Regularly monitor your body fat percentage through visual guides or professional measurements. Track your calorie intake and macronutrients using apps, and adjust your diet and training as needed based on your progress.
What supplements can aid in reaching 10% body fat?
While no supplement can replace a proper diet and training regimen, certain supplements like protein powders, creatine, and fat burners can support your efforts. Always prioritize whole foods and use supplements to fill in nutritional gaps.
What should I do if I hit a fat loss plateau?
Reevaluate your diet and training. Consider incorporating high-calorie refeed days or a period of eating at maintenance calories to reset your metabolism. Adjust your workout routine to include more varied exercises and possibly increase your activity level
image sources
- Scale Weight: Andres Ayrton / Pexels
- Roman Khrennikov and Solveig Sigurdardottir: Instagram
- Chest: James Barr on Unsplash
