Getting to 10% Body-Fat or Lower (and why most fail)
Getting to 10% body-fat or below has been a huge goal for many people in the gym. This is when your physique becomes sharp, dense, and has lots of definition.
The look that most want, they tend to fail at achieving. This is for a variety of reasons, but I have narrowed it down to 5 main reasons I see on a consistent basis.
If you have been struggling getting lean, struggle to funnel the right information, or struggle to make the process of lowering body-fat more attainable then this blog is for you!
I have maintained a lean physique for many years now. Not to mention, coaching many people to their transformation and physique goal.
1. People do not know how to make the "calorie deficit" easy.
Most don't even know what a calorie deficit is. A calorie deficit is when your body is burning more calories than are being consumed. The caloric restricion is basically a very small deprivation of food. This is the ONLY way to actually tap into stored body-fat and lose weight.
The problems come when people don't know how to make the calorie deficit easy. All foods contain a certain amount of calories, but there is no direct correlation between the amount of calories in a food and how full/satisfied that food makes you.
An example would be 1 tablespoon of avocado oil. One tablespoon of this has 125 calories. Compare that to one apple that only has 75 calories. The apple will provide filling where the oil would be consumed in a quick sip providing no filling. Despite this fact, the oil is almost double the calories of the apple.
The key is to get full and consume lots of food that is low in calories. To burn one pound of fat takes a restriction around 3500 calories. If you put your body into a calorie deficit of 500 per day, you should lose around one pound per week.
2. People switch their training when trying to lose fat.
This is a HUGE no no! Never change your workout routine, set, or rep range when trying to lose fat. This is a recipe for disaster. I see so many people think that they need to switch to high reps with light weight when trying to shred fat. This is not how that works.
Fat can only be lost through caloric restriction or forcing the body into a calorie deficit. Training needs to always remain constant with the goal of gaining strength. All Lifts need to be documented with an emphasis on compound lifts to maintain strength. Diet and calorie intake dictates body composition, not the type of training. Always be sure to lift heavy (relative to your current strength level) and document lifts.
Cardio also needs to be kept to a minimum. The reason for this is because there is no direct correlation between it and fat loss. Cardio also spikes hunger which makes it harder to control appetite. This is why it is best to dial in your diet and and let the calorie deficit work its magic over time.
3. People do not know the hidden calorie traps.
Mayo, ranch, blue cheese, oils, BBQ sauce, coffee creamer, soda, and alcohol are all prime examples of foods and drinks that contain 100's of calories by the tablespoon.
Be aware of things like this. Everything you eat and drink has a caloric value. You need to either factor the nutrition facts per serving into your daily allowance or disregard them all together.
There is many zero calorie options out there for spices, seasonings, dressings, and beverages. Find them and live by them!
4. People struggle to get mentally dialed in.
Long term dieting to achieve your goal body fat is hard work. No doubt about it. Mentally you need to get over that fact that eventually you will be slightly hungry. Think about it. Your body is restricting calories and pulling extra calories from stored body fat or physical body tissue. This is not always a COMFORTABLE process.
There is no way around this either. Getting to sub 10% body fat takes a strong and resilient mind. The goal is to add volume to meals through lean meats and lots of green veggies that are low in calories to keep you satisfied through the day.
For some people the hunger comes at a week or two into the diet, and others not till many weeks or even months later. It is a process and it all depends how much fat you have to lose in the first place.
5. People are quick to blame their genetics as a reason why the can not lose fat.
For 95% of the population this is never the issue. Most people have average enough genetics to make fat loss a pretty simple process. There is occasional outliers but for the most part, this is not an issue.
The reason so many struggle is because of lack of knowledge for both training and nutrition.
For my whole video diving even deeper into this topic, check out this link below!