today I'm going to teach you everything you need to do to get 10 body fat having 10 body fat is generally the safest place to be when you get to this point it means your body is lean enough to show Muscle which includes your abs Additionally the veins from your shoulders to your hands should be visible on the other hand your body isn't in a completely shredded state that you're turning translucent after all fat is vital for the body to function optimally to lower your body fat percentage the harder it becomes to lose just a
percent or two more so will eating more protein help what about Lifestyle Changes like sleeping enough and distressing stick around until the end and I'll tell you my secret to having and maintaining a 10 body fat step one follow a healthy diet nothing not even working out can beat a bad diet sure all your efforts and time spent in the gym is important but none of those matters if you have a poor diet in the first place I remember slaving Myself Away in the gym day after day only to end up looking pretty much the
same months later even by bodybuilders who spend all day in the gym cannot ever overcome a bad diet therefore it should be your top priority to eat healthily specifically picking foods to give your body high quality fuel simple examples are a chicken preferably the breast as it's the leanest part healthy fats like chia seeds nuts and olive oil and complex carbs like quinoa brown rice and sweet potatoes it's not illegal to enjoy food but since your goal is to lower your body fat percentage to 10 then you must prioritize the nutrient profile of the food
over its taste picking highly nutritious Foods over their not so nutrient-dense counterparts is the first step from there the next thing you would need to do is step two cut your calories when losing body fat achieving calorie deficit is a crucial part in particular having 10 body fat requires being in a calorie deficit so you can both lose fat and maintain such a result permanently dieting isn't the only approach to having calorie deficits exercising is also one option either way when done correctly you can burn more calories than you consume each day better yet you
can do both for the best results also as you lose weight you'll need to keep lowering your calorie intake until you reach your weight goal to get to 10 body fat you won't just need to watch what you eat but also too step 3 watch what you drink are you used to having beers a few nights a week well sorry to be the bearer of bad news but you'll have to reduce that quantity to Just One Beer a week booze belongs to the indulgences category as it's high in calories and can even account for up
to 30 percent of your daily caloric intake the same can be said with sodas and other highly sweetened beverages often mixed with high fructose corn syrup these drinks are best consumed once or maybe twice at most a week just drink more water you likely don't drink enough anyway like the majority of the adult population water is vital in burning off the fat from the food and drinks you consume as well as the stored fat in your body research has found that increased water intake equals increased fat breakdown on and reduce new fat growth by the
way aside from these nutrition steps you'll also need to do your part in the exercise Department one thing you should consider doing is cardio but again nothing too much or else you run the risk of losing muscle but I'll elaborate more on that in a short while step 4 increase your protein intake the calories you get from food come from protein carbohydrates and fat or are collectively known as the macros as in macronutrients but if there is one macro that you should prioritize it's protein because protein promotes the feeling of fullness it aids in reducing
body fat all the while helping retain muscle mass and increase thermogenesis or the burning of calories from digestion moreover eating more protein decreases the production of The Hunger hormone ghrelin which in turn Timbers your cravings for sweets and carbohydrates increasing your protein consumption may also help boost metabolism so more calories are burned by your body throughout the day A good rule of thumb for maintaining a body fat percentage of 10 or less is to get consume a daily of 2 to 2.8 grams of protein per every pound of body weight an easy way to do
this is to eat more lean meat eggs legumes and nuts you can also add a whey protein powder to your workout shakes and smoothies step 5 eat more fiber and other gut healthy foods fiber is incredibly filling compared to sugar protein and carbohydrates it's slower to digest according to research dieters who ate 30 grams of fiber a day lost a substantial amount of weight besides its contribution to weight loss fiber is also good for the heart and health specifically it's great at reducing stubborn belly fat excess belly fat can lead to a whole host of
health issues including a higher risk of cardiovascular disease and type 2 diabetes a healthy God is vital in losing body fat and keeping it off so in addition to fiber-rich foods naturally fermented foods like kimchi kefir pickles and yogurt would make excellent diet options for a leaner body composition following a proper diet is important but exercise is just is vital and when it comes to cutting down your body fat percentage you want to step 6 add resistance training resistance or strength training is an amazing way of reducing body fat and increasing muscle tone diet alone
versus Diet plus resistance which do you think is better definitely the latter studies show that combining proper diet and strength training shows the most considerable reductions in fat Mass what's more if you build lean muscle mass while losing fats you'll get a toned body even faster in addition to helping you get leaner faster strength training helps enhance energy levels and improve overall health markers such as blood pressure and cholesterol levels if you're a complete beginner and aren't sure how to incorporate this kind of exercise into your Fitness routine it's best to consult a personal trainer
the general guidelines of experts however recommend adults do strength training activities that Target all major muscle groups at least twice a week such muscle groups are your shoulders arms chest abdomen back hips and legs number seven do cardio and hit as well cardiovascular workouts are highly effective for fat loss by burning calories and boosting metabolism but if you want to gain muscle it's important to limit yourself with cardio initially do 20 to 30 minutes of cardio three to four times a week and see how you progress high intensity interval training or hits is also among
the most effective forms of physical activity for burning calories and shedding body fat it involves short bursts of high intensity effort followed by rest periods this is why hit is easier than conventional endurance exercises like running recycling a good example of a hit exercise is sprinting for 20 to 40 seconds at maximum effort then a three minute recovery and repeating 10 to 15 times when performing regularly it leads to significant increases in both calorie burning potential and lean muscle mass in fact kicking up with a few hit sessions weekly can already result in astounding progress
on another note reducing your body fat percentage to 10 is one thing and it's another thing in entirely to keep those muscles of yours intact in a short bit I'll be sharing with you how you can naturally promote muscle growth through diet so sit tight step 8 increase your Napa NEPA stands for non-exercise physical activity otherwise known as neat or non-exercise activity thermogenesis either way the concept behind it is that the calories burned by doing daily activities such as cleaning cooking gardening moving and so on also matter while such activities are mundane every bit counts
when it comes to cutting down body fat the more active you are the higher your caloric expenditure is any activity that will get you up and moving makes a difference in your progress in contrast having a sedentary lifestyle increases the likelihood of fat accumulation studies even show that a low level of NEPA or neat is linked with obesity so it's time to do more of those little activities and chores the more you do them the more calories you'll burn and the faster you'll reach your goal of 10 body fat your lifestyle also contributes to your
body composition in more ways than you can imagine stress levels for one play a significant role in achieving a low body fat percentage here's why it helps too step 9 minimize your stress stress can creep up on us anytime catching many of us completely off guard it might not seem like a big deal but high levels of stress can actually lead to demotivation and poor decisions including a sedentary lifestyle and unhealthy food choices the thing with stress is that it's a constant part of life you won't be able to completely and permanently get rid of
it still there are many ways to reduce and manage your stress levels healthily and consistently this way it'd be much easier for you to reach your goals some stress reducing activities I can attest to are getting a massage cooking deep breathing and meditation my favorite de-stressing method is taking my dog out for a walk and being surrounded by nature and spending time with my pets just gives me an instant serotonin boost what about you how do you minimize stress drop your answers in the comments section below step 10 get get some more sleep sleep is
an essential factor in weight loss and muscle development it's Paramount to get proper rest and Recovery or else all your effort in the kitchen and the gym will be for naught when you're sleep deprived it interferes with leptin and ghrelin which are the two appetite regulating hormones in other words if you don't get enough sleep you're highly likely to indulge in poor eating habits remember you'll be training hard while cutting back on calories so your body needs all the recovery it can get because you're still here with me at this point of the video here's
what I promised you about my secret to getting 10 body fat and it's very simple live a little it's good to be strict about your diet it will surely bring a huge positive impact to your goals that said exploring a bit of the gray area isn't entirely bad either personally I like to give myself one indulgent drink just one time a week at most when I badly need some sort of reprieve my favorite break is drinking one light beer and that's it it cost me about 100 calories and only happens infrequently anyway you can also
have a cheat meal if you prefer that but again don't make it a habit as the more you do it the longer your path will be to reaching your goal learning those 10 steps to achieve 10 body fat is great and all but that is just the first step you still need to work more on building your physique to do that you need more information on how to promote muscle growth which you can find in this next video so make sure to watch it foreign
