How can i get to 10% bodyfat?
If you're aiming to get into the best shape of your life in 2024, I've got just the strategy for you.
Most of my clients face two main issues: they're either underused or overweight.
In this post, we'll focus on tackling the overweight problem first by stripping off fat and getting lean, setting the stage for muscle building.
Step 1: Get Specific with Your Goal
Setting a vague goal like "I want to get fit" isn't enough. We need to be specific. Determine where you're at now and where you want to be. This clarity will provide a roadmap and help set realistic expectations.
Using the Goal Setting Calculator
Estimate your current body fat percentage.
Set an ambitious yet achievable goal, like reaching 10-12% body fat.
Calculate your goal weight. Remember, this might seem daunting, but it's just a starting point, especially if you're underused.
Step 2: Set Your Calories
We'll use a simple formula: your body weight in pounds multiplied by 10. This gives us a starting point for your calorie intake.
Breaking Down Macros
Use the nutrition calculator to determine your protein, fats, and carbs.
Remember, these numbers are just a starting point. We'll adjust based on your progress.
Step 3: Turn Calories into a Meal Plan
Use the Core Meal Matrix (linked below) to create a menu that fits your calorie goals.
Step 4: Commit to Daily Weigh-Ins
Weighing yourself daily and calculating a weekly average will help account for daily fluctuations and give us a clearer picture of your progress.
Tracking Progress
Input your daily weight into the spreadsheet.
Compare your weekly average weight loss to your target.
Adjust your plan based on these insights.
Step 5: Embrace Resistance Training
Commit to three full-body resistance training workouts per week. This is crucial for maintaining or even increasing muscle mass during your fat loss journey. Download the free 12-week training programs linked below.
Step 6: Get Your Steps In
Aim for 10,000 steps per day to offset the decrease in NEAT (Non-Exercise Activity Thermogenesis) due to calorie restriction.
Step 7: Incorporate Cardio
Add three cardio sessions per week, each burning 200 calories. This not only aids in fat loss but also improves your body's ability to oxidize fats.
Step 8: Prioritize Sleep
Aim for 7-8 hours of sleep per night. Adequate sleep is crucial for recovery and can help manage hunger.
Step 9: Weekly Check-Ins
Every week, take photos, measure your body, and review your progress. This will help you make informed adjustments to your plan.
Making Adjustments
Based on your weekly check-ins, you may need to adjust your nutrition or activity levels. This could mean reducing calories slightly or increasing your cardio or step count.
Conclusion
By following this meticulous, data-driven approach, you'll be well on your way to reaching your target weight and ready to embark on a reverse dieting journey. Remember, consistency and commitment to the process are key. Watch the linked video for more insights into reverse dieting, and I'll see you in the next post!
