5 KEY Rules for Getting To 10% Body Fat (As a Natural)
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- Опубліковано 15 вер 2024
- If you're looking to get to 10% body fat as a natural, here are 5 key rules you need to know to get there.
Coaching: If you want me to coach you on your fitness journey, go to go.tomic.com/c... to see the results of my coaching program. There you can also apply to work with me.
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About the video:
In theory, getting your physique to 10% body fat is pretty simple. You enter a caloric deficit to deplete the excess energy you have stored away as body fat until only about 10% of your body weight is fat. That’s it. But if it was just about information, many more guys would be walking around with a lean and shredded physique. In practice, this is very hard to do. It requires a level of discipline, consistency and patience that most people don’t have. Having said that, with the right combination of skills and habits, you can get to 10 - 15% body fat while avoiding a lot of the mistakes and pitfalls.
And the goal of this video is to shift the odds in your favor. I share 5 key rules for getting to 10% body fat that every natural lifter needs to know. Regardless of your training and nutrition experience or how long you’ve been doing this, this information will help you on your journey to a very lean physique.
About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get a lean, healthy physique, maximize results, and create a sustainable lifestyle long-term.
Since 2011, I've spent over 10000 hours practicing, studying, and coaching fitness, nutrition, and high performance.
Most people don't know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.
#bodyfat #fitness #getlean
Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, or illness.
As hard as getting to 10% body fat is, it can be one of the most rewarding things you'll ever do. Here are 5 key rules that will help you get there while avoiding the mistakes and pitfalls 90% of people make. Check them out, and let me know which one is your favorite. -Mario PS. If you have more than 40 lbs to lose, here's'a video yyou'lllike: ua-cam.com/video/Kc1fCcoUnmg/v-deo.html
@@MarioTomicOfficial thank you
mario do you train to failure?
what's your thouts about failure training"high intensity low volume style"
Another big roadblock is people that don’t know WTF they’re talking about telling you that “you’re getting too skinny.” I had people telling me that when my body fat was still 25%.
Happens all the time!
@@MarioTomicOfficial It’s really frustrating when you’re working really hard and get negative/derogatory comments. I’ve recently lost a little over 65 pounds in 5 months and dropped my body fat from about 40% to a little under 15% and get comments from friends like “eat a cheeseburger ya skinny f’er.” Even if it’s said in jest, it’s not helpful.
This 100% correct. Many of my friends call me skinny. At first it bothered me but now I go with it. It usually leaves them with nowhere to go when you agree. Fit shaming is a thing as much as fat shaming is. We all need to support each other because body dysmorphia is a real problem.
They usually say that looking at your face changing not your waistline.
@@TechHead03Some of it comes from a place of jealousy. Some of it is just because we're all so used to seeing overweight people it's like it's the new normal.
Honestly staying injury free is the biggest factor for me. once I’m injured the determination to get leaner is gone it shifts straight into recovery.
Try cycling and fasting. Just keep the intensity very low. You really only need to fast about 6 to 12 hours and ride a bike 90 minutes to 3 hours during that span. You should also go on a diet of nothing but eggs, cheese and beef. Drink nothing but water. This is harder to do when you have more muscle, though. More muscle = more fucking hungry. Any time I lift weights, I have this urge to over eat. If I do nothing but cardio, I'm more easily satiated.
Still recovering from a broken hand suffered in July. Can confirm, it's an absolute mental block, but I'm still pushing. Down 22 pounds in 4 months, roughly ~5 of that is after the hand break.
Injuries suck. And it is part of the natural mental reaction to have a drop in motivation and determination. Knowing that, with that in mind, refocus. Getting in shape, losing fat, learning something new, etc. are all similar in that they all require prioritizing them. Try to keep telling yourself that you are reacting not only on a physical level but also on a mental level. And a lot of the things going on in your head are driven on a chemical level. I hope that by knowing that hunger and the drive to eat more are all hard wired into your brain as survival mechanisms. Things that were necessary for survival before civilization got to the point where finding food and water were the number one priority. That this knowledge will help you see that your biggest obstacle is your primitive brain. The part of your brain that kicks in when a challenge to your comfortable life arises. And the “caveman” in you starts making your decisions. Basically, our brains are hard wired for instant gratification. But success requires some self deprivation. Withholding gratification of your desire to eat in this case.
Currently went from 18 to 12% in the past 5 months, and your points are 100% on point. Stubborn fat loss is actually that - stubborn. Stick at it. Getting shredded IS HARD WORK! It's not easy for a reason, else everyone would do it. Stay motivated guys, you can do it.
What's your program like?
@@MrKijana23 Weight lifting 3x per week, 4x8 program full body. I go for long walks also, 3-4x per week (13 to 16k steps each). I usually eat once or twice per day, between 3 and 7 pm. Fasting periods are key imo, to keep your bloodsugar and insulin levels under control, so your body burns more fat for longer. I eat lots of meat, veggies, eggs and add it up with milk, fruit, nuts and cheese. Occasionally some extra carbs like potatoes and rice.
@@Nyt250Thanks, good job mate. Sounds like you nailed the fundamentals: lifting, long walks, diet and long term consistency. How will adapt your routine to maintain over the longer term, or is this sustainable for you
How hard is it to stay at a lower bodyfat %? It's one thing to get there, but another to keep it.
Also how long did it take you to get where you are % wise?
@@Nyt250Are walks better than running/jogging?
The "blocky" aesthetic of your chest and core is unreal, it looks absolutely incredible.
Yup!!
Thanks! The blocky attributes seem to come out only when I get very lean
He is very sexy. No doubt! ❤
@@MarioTomicOfficial Yum!!
@@paulvoorhies8821 ha gaaaayyyyyyy
If you can keep one bad meal from becoming a bad day or a bad week -- this is terrific advice. We'll all fail, but not all the time.
No I cut all fast food out my life when I turn 18 an I’m 24 now an when someone mentions McDonald’s or Burger King first thing I tell them is that’s how u get diabetes
@@jojocasimir1118wait another 10 year before talking xD
5ft10 guy here, gone from 88 to 81 kgs. The smaller i got the bigger looking I got. Can see muscle so much more when the fat goes away. Dropped slightly in power in the gym, bench down 10kgs. Still much prefer the weight I am now. Aiming for 78kgs
I'm Italian. I grew up in a rural area, and so always ate vegetables and grass fed meat. you can say I'm lucky, because that's also the food I crave.
my upper body changed dramatically for the better once I started Calisthenics, a discipline I fell in love with, and became my resitance training of choice.
I'm probably around 18% body fat, or pretty sure to be below 20%. I like how I look and I know I look good because people clearly notice.
so the goal for me now is to chisel down to show my abs brick by brick. but it's not a chagrin, it's a joyful process, it's like an amusement park for me. 😄
Buona fortuna bro 💪
okay
Where’s a good place to start with callisthenics ?
Anche io in una simile situazione, vorrei vedere i miei addominali ;(
I did what you mentioned. Made a mistake, my mind played a trick on me, and now I’m almost back to where I was. I had lost 100 lbs! I cried when I went under 200lbs again. Now I’m at 270 and will try again.
I'm pretty sure maintenance at 10% body fat absolutely requires tracking calories etc for 99% of people
It absolutely does!
depends, i think most runners barely have fat. I kinda am born with low fat, and always kept a low body fat%. Maybe it changes once i reach 40 years of age.
Unless you're eating almost the same foods every day and been there a long time. Maybe change an apple for a banana for example
I went from 300lbs to 170lbs (5,11) in a year and 6 months. My body looks way better than before but i still have some belly fat and love handles covering my abs smh. Losing belly fat is a long process i see. Maybe once i reach 160 or 155 i will finally see them.
What a great video! I needed to hear this at this exact moment in time. Just completing 6 months of training tonight and I finally reached 20% body fat. Looking forward to the next phase. This video gave me energy to get it done! Plus that little “hit the like button” Easter egg half way through was hilarious!
I stopped because I didn’t want my metabolism to get so low. I’m okay with 14% for now. It has learnt me a great lesson to be mindful about what I eat. Food needs to have great nutrients for not too much calories.
From what i gather during a cut phase, in order to avoid your metabolism slow down too much towards your end goal and arrest you fat loss, you need to reset it. In other words you need to have a few days where you re-introduce a limited amount of carbs in your diet. Some pasta, or rice, or a pizza, or potaties, or some cereals in the morning, but not plane simple sugars. This way you reset your *set point* and basically restart afresh when those few days are over. Your metabolism is tricked into thinking you've only just started a new diet and will not oppose to your new calories restrctions regimen.
These are not my assumptions, but those of several influenzers on Utube, and one that comes to mind is Dr Thomas DeLauer
Hope it helps.
Back in the 60’s and 70’s obesity was not an issue, people had good physiques, were fit without going to the gym or going out jogging? Problem is nowadays people are eating processed foods and drinks high in carbs and unhealthy seed (vegetable oils) and other synthetic fats causing various health issues. I went back to a high fat carnivore diet, subsequently lost weight and improved my health issues and now am feeling better without any joint inflammation, gout issues and lower blood pressure.
Personally think cortisol is a major major factor. People used to have ubiquitous dancing culture. Money had the best buying power on record. Could start a family on a single job. Meats and natural fats were predominantly eaten over seed oils. Fructose wasn’t over consumed. Fructose induced fatty liver disease practically wasn’t a thing.
@@Valorictrue and adrenaline
The main thing I had to do in order to get on track with my weight was to learn a lot about food and nutrition. I always felt that ignoring fast food, sugary items etc. was some sort of punishment, and as a result I went all-in on cheat days and ruined my overall goals on a weekly basis. I didn't realize initially that you can reframe your mind into thinking that healthy food is the only option and that you are treating yourself whenever you're eating it. When I got into this mindset I didn't feel the urge to muster a lot of discipline whenever something unhealthy came my way; I just didn't crave it anymore and it was suddenly easy to ignore it. This has completely transformed my daily desire for food and it's also made my macro tracking so much easier. I don't feel like I'm missing out on anything whenever my friends and family eat junk food or candy stuff - I'm just happy with what I choose to put in my own body and feel satisfied that it's making me feel well.
I'm 51 years young and finally realized that consistency is the key. I been doing low-carb for 10 months with an occasional cheat meal, not a day, right back on the wagon. I'm a foodie and come to peace about food. I eat for nutrition not for taste (at least to a small degree).
Mario, you and all your insights are superb. This is so strong. Goal at 72 is to avoid diabetes. I know you will say that not everyone doesn't have to be at 10%. But do any of your videos address these decision.
there are 70 year olders out there that carry amazing bodies. my advice: practice Calisthenics!
start from the basics and build up your strenght from there.
prioritize vegetables and proteins. when I can I also eat dinner early like before 7 pm.
don't give up, our body and mind are truly an amazing machine!
Καλημέρα σας κ. Πάππα. Look up videos on intermittent fasting and diabetes. There you will find the key to longevity, weightloss and healthy blood sugar. Να είσαι καλά, έ
Hey Mario! Welcome back and thank you!
Hey, thanks!
I am really glad to see you again. Your videos are awesome
Cheers from Brazil
Thank you!
These point also apply 100000000% to someone like me who is at the very start of my weight loss journey. Perfect logic ❤
This was an excellent video. Thanks for the part about IM fat loss. I REALLY needed that information.
Great content. The 2/3 rule is the hard one.
Thank you!
Wow! This is exactly what I needed to hear at the perfect time. Thank you so much, Mario! I have been on a long fat loss journey. It started in mid 2021. I didn't start lifting weights until mid 2022. I started at 210 pounds (I'm 5'9" tall) and got down to as low as 150 pounds even at the end of March this year. These points are SO on track. I felt like I was losing my muscle at 150 pounds. I have taken a diet break since and have gone back up to a pretty stable 160 pounds. All of my body fat appears to be around my waist and back. I look very lean everywhere else.
All of these points are spot on and mesh with my experience. I now have the reassurance and information to finish the job. I WILL hit my goal body fat percentage before the end of the year!
we have a very similar journey. I am struggling at the 20% mark for the last year, all around my mid section. I have not been as focused as I should be. Time to change that :). Keep up the progress!
@@CondeNastCruiser Let's do it man! I haven't seen my abs since my early 20s. Time to finish the job. Thanks for the encouragement.
Always down-to-earth and very real advice. Thank you!
Appreciate it!
I think you have esp coach cause this video really helps cause I was thinking all these things today as I’m on this phase right now I’m in 10 weeks and am looking squishy 😢but I know I am stronger because I’m hitting heavier weights for more reps than I was at this point last year. Still positive cause at 42 years old and in the best balanced shape in my life and just want to thank you for all your helpful videos with information I need to hear every time the negative thoughts pop up your encouragement and reassurance that it’s normal gets me back on track. Thanks
A perfecty timed video for where I am at in my journey. Started over 30% (6'4 @ 120kg), now progress has really slowed down despite good adherence ( 20ish%? at 97kg). Thanks for the advice, I'm going to try and finish strong ( I'm following most advice you give pretty well, except the steps, which might be the next habit to build for me).
Keep up the great work!
@@MarioTomicOfficial Thanks man!
Exactly what I needed, when I needed it. Thank you Mario
Happy to help out!
omg same. I'm finally at 13% now and been working hard for the past few monts... really needed to hear this.
@@gelosangalang Keep up the good work bro. Looking forward to you commenting here once you made it to 10%
Thank you for this, it comes at the perfect time. I'm "almost there" and it's hard not to be discouraged.
Glad to help!
I've watched a lot of videos but have never heard the idea of looking worse before looking better, makes perfect sense, there are a lot of people on the journey who I'm sure need to hear that.
@@phillang2319 literally me. haha I'm at that awkward phase of 13% and just a little bit more of that stubborn belly fat, but keeping at it and trusting the process!
I keep telling myself to trust the process, sometimes that's the hardest part.
Its nice to see "as a natural" actually featuring a natural man in the video. Thats rare today.
It’s fun experimenting with my body and pushing myself thanks for the input
Awesome tips! Thanks!
Glad it was helpful!
Great advice, thanks. I started my fitness journey a year ago sept 1 . I was skinny fat and have been consistent and now starting to do calorie deficit . It’s hard because when I start to see gains is when I eat more and I feel like I’m losing to much weight when I’m doing the calorie deficit to loose my belly fat, I get comments like you look skinny even after lifting a year. It’s frustrating but I’m not going to quit.
Def keeping this video saved. Need to remember this and stay motivated to keep going.
You got this!
Amazing video as always mr Mario, thank you.
Glad you enjoyed it!
His videos are always amazing and on point! And he’s very handsome 🫶🏼🫶🏼💯💪🏽
I needed this. Thank you.
Your first topic hit the exact issue I’m facing, thanks for the guidance here!
Love when all the natural lifters post 🙏
Just what I needed as I had an off-time. Thanks for this man.
Glad I could help!
"hittin the like button in my video" was too slick🤣💯👏🏾👏🏾
Hehe
Rebound delay is such an important and not talked about factor. With experience it goes from weeks, to days to meals.
Most people also overestimate what they can adhere to during a long term dieting phase, that’s why it’s great to think “why would I fail” and then plan for it. It may be less intense/fast but will lend to better consistency and results.
Well said Varun
Great video. Excellent advice and tips. Thank you Sir! 👍
Glad it was helpful!
Thanks for this vid. I am struggling at 15-20% after 2 years of hard core trimming and muscling building. I need to have an iron will and keep my eye on the goal. Thanks!
looking like a Greek statue my dude. I've had a rough summer and gained weight...oof. Inspiration intensifying.
You got this!
Your video is one of the first that is nearly 100% honest. It would have taken it to the next level to point out that more than half of all the people out there with 10% or less body fat, are genetically gifted to having low BF%. I feel it is important for people trying to lose weight/body fat in general to know that the drive to eat and hunger are chemical reactions in the digestive tract and brain. Chemical responses to dropping energy stores and lower calorie intake. These are things that are important for survival if you are in a potentially life threatening situation. Success is dependent on being able to override the hunger/urge to eat. And knowing that it this hunger is just a chemical reaction and totally normal. But also knowing it is an overreaction. May help many people understand and gain more control over their bodies. Making losing weight harder is that eating is linked to our feel good chemicals as well. Unfortunately our body and brains don’t reward us for not eating. They actually punish us for it. It is a bit like being addicted to eating. And our past food choices also come into play. If you have been eating a lot of high flavor low nutrient foods for a while. Your chemical reactions to eating will reward eating that crap more than eating healthy foods. People can use this knowledge to help them stay the course.
You’re one of my inspirations Mario!
Thank you!
The sixth key rule is to be a 28 year old man 😂
Hitting the like button was hard. At least one step forward.
One step at a time!
Dear Mario. February 2025 I am gonna be under 15% body fat. Mark these words. Started around 22-25%, a month ago.
I needed this video, after loosing 50 pounds, my belly is still there and aim was to get to 62kg, which is only 2.8kg away but am afraid it won't be low enough to get rid of this belly.
I'm 36, 167cm high currently at 64.8kg.
Imo hold your weight if its tough and you are about to rebound. Dont cut any more if its your first mega cut. Hold to your current plan, no cut, no gain, get used to the new eating lifestyle. At some point in the future (next warm season) you can go at it again from a better position (current weight).
@@dadanene1197 I'm too much of a routine to stop now tbh, let's hit 62kg and regroup then.
i’m 165cm and when i first got to 13% bf i was 58kg. But it was mostly because i don’t lift too hard.
today im at 65kg and 19% bf. so i know it will probably take 6-7 kgs of fat loss before i can see my abs so clearly.
@@matheusfpilar on that basis I prob need to get below 60kg to get to my low bf targets ffs lol
You also have room to gain muscle. TOTAL Weight will go up, but your fat % will decrease because maths. Fat in kgs will remain about the same (it will actually increase a little because that's how muscle gain works)
At this point I would be satisfied with 20% bodyfat.
Meal prep at home, lift 1 hour a day and stop drinking soda and juice and you will be there faster than you think. You got this!!!
Really excellent learning, thanks!
Thank you!
Yeah, this guy is natural.. gg 😂
I'm well aware I'm not gonna look like you like ever but you're an inspiration and I strive to improve my health and looks. Also, I might add that your channel is objectively one of the best in fitness. You rarely encounter a fitness youtuber not trying to sell you bullshit. Thank you, sir!
Why wouldn't you ever look like him? I believe in you x
@@niiii_niiiiYUP. You can do it, @TurntableTB!
The return of the king
thanks!
I did it in my 20’s. It requires serious dedication; it has to be one of your priorities in life because thinking about food (ie resisting eating it and looking forward to next meals) becomes increasingly important.
There are no tricks. There are many much much harder things in life, but it’s not something most will find worth the effort.
The only thing that works worth a damn is calorie counting. Everything else is a lie.
1. in the cold season no one can see your abs
2. getting lean is a 24/7 job most can’t do because they have regular jobs…yours is to stay lean and sell whatever
3. I did it and it was hard and you’re miserable most of the time and all you can think of is what do I eat to not damage my „gains“
Conclusion: it’s ok to not have visible abs as long as you have a decent weight, work out, eat right and sleep sufficient hours it’s not worth it to torture yourself to look like a UA-cam „model“ because at the end of the day you can’t sustain it!
No one said its not okay to not have visible abs, this video is specifically directed at people who desire to go beyond the 'just okay' 10% threshold
At this point, it honestly just sounds like you're coping. You quit at some point & that's okay too (especially considering your job n all, which you've just pointed out).
However it's unfair to just label someone as trying to sell something (as if there's anything wrong with that) when he's just sharing tips borme from his hard-worn experience, so other people don't spend years experimenting.
Well said, Mario.
Thanks!
I was sitting at 13%. I cut sugar and saturated fat down and no processed foods with preservatives and nasties etc. down to 11.8% body fat plus feeling so much better. It’s crazy the difference. Not sure if will try get much leaner deliberately but will see what happens with training.
The only thing that helped was Ozempic. Drastically reduced hunger and made it easy to make the right choices.
Tip# 1 is actually to just have good genetics. This tip alone has worked for me for my entire life
Yes, I forgot to add the use a time machine, go back and pick your parents rule :)
In a calorie deficit you will lose your glycogen Reserves, then the body will start burning fat as fuel. If you've been weightlifting for years then you will have very little intermuscular fat. Your size will shrink because when you lose glycogen, you lose the water retention with it. To maintain and keep your muscle, your protein must be high and your training must be heavy with enough volume to continue stimulating the protein synthesis and keep your body in an anabolic state. You can keep your calories at maintenance level and do light cardio such as walking everyday for an hour after your weight training. Stay consistent with this and you will get down to 10% lean.
Thank you for your nice contents
Magical video.
This is solid advice. Pro tip if your walking alot then hit a plateau with fat loss add a weighted vest... More calories burnt in the same time.
I'm at 10% now and honestly after learning and practicing this stuff for the last decade it wasn't that hard.
Share your learnings
A decade of experience in fitness makes a huge difference. Great work!
@@MarioTomicOfficial am l at 10% bf if l can see and feel veins in my abs?
Managed to lose 10kg (84kg to 74lg) in about 1 year ...but now stuck between 74/75 for an entire year 😆😆 The last 3 kilos seem impossible to drop... If a do higher cardio I feel super hungry, if I do more weight lift I eat less but also calory deficit decrease significantly, I am STUCK 😮
Same problem here, the last 3 kilos are very hard. Summer is over now, so the goal for next summer is to replace those 3 kg of fat with 3 kg of muscles;-)
Either way, even with the 3 remaining kilos, I looked better than I did in years.
@@annekekramer3835 best of luck bro! Let's get in touch after the winter and see where we are 💪💪💪
Awesome advice as always! What are your thoughts on taking creatine when cutting? Does it just screw with your weight metrics with all the water retention? I’m in my last 1/3 of cutting phase and have been holding off on using any supplements when lifting, namely creatine. I’m still a little hesitant but will probably go for it when I go into bulking, asking just out of curiosity.
I´ve been trying to get that lean, but once i get past the 15-16% mark and my abs are starting to show my body basically gives up. My joints start to hurt, i´m tired, and i end up getting sick, injured, or both. Then i can´t train for months. It doesn´t make sense to be in a deficit if i can´t train - better to eat more to help with recovery. Then i regain most of the lost fat, and the cycle repeats itself.
I get exaclty in this phase and I dont intend to leave soon. I am probably around 15% to 18% body fat and it is not what I think I would be at 72kg and 179cm, coming from 90kg. I probably need to go close to 65kg to lose the excess fat in the belly, but I am already too skinny. I am trying to stay 2 months or 3 around maintenence to see if I can get some learning about my diet, training and get some stress out. I intend to go a new fat loss phase in november, which is close to summer that starts in december in south america.
Fml I’m here right now 20% bout to hit 17 😢
Hey Mario, on a bulk how much weight gain do I aim for a week?
Hey Mario!
I have question about calorie deficit, so I got to info that maximum fat loss is limited to 59,6 cal per kilogram of fat per day. Do you agree with this?
I’m a short guy and calculated fat % of 13,9% so let’s say I have 8kg of fat and with these being able to reduce a max of 479kcal per day (like 3500 kcal per week losing a max of 0,5 kg body fat)
So what would the difference be if I have a calorie deficit of 479 kcal versus 800 kcal per day. Is it just a waste of muscle and is the fact correct with max 59,6 kcal per kilo/day ?
Is losing 0.5 kg of fat per week the maximum possible for my specific body and every week this number would to be lowered.
My routine just now is strength 20min (5times per week) and 10k step reg walking and 10k incline per day
I wanna max fat loss and keep muscle. Coming down to 10% fat then focus on maintenance and slow muscle building.
Thanks /Chris
Thanks for the video Mario 🙏🏿 What do you use to actually TRACK your body fat? I'm having a bunch of success after our initial conversation, however, the lower I get the more I want to be as accurate as possible. I'm currently using a scale that tracks body fat and a caliper. When I started, both showed 14%, however, after 2 months of great progress, the scale shows 12.6% and caliper shows 11% What are you thoughts!?
Do you think the plan has to be vastly different for menopausal women than for men?
You are really 🔥🔥🔥
If I hear "Don't drink beer", I'm quitting this video. haha. I kid.
It's ok.
Miss you Mario 🧱⬆️🦧🍆
Does it make a huge difference if you intake all the calories at once or over a day? Its just easier for me to think of only 1 meal and starve the whole day. I tried the defecate with regular meals, but i rather felt hungry the whole day. As akways thank you for your videos, they are always helpfull interms of understanding how the systems works, much love from Germany
I think it’s better to do it over the day. Otherwise your metabolism will drop low very fast meaning you burn less in rest, meaning you can eat less and less for the same result.
please, don’t forget to add time tags
Hey Mario. It’s interesting what you say about what we think is a 10% loss of lbs.
Inside to think 78 kg (at 1.74 m) would give me a full 6 pack and about 12% body fat. I’m no where near 😂.
For the average build, what kg do you think is around 10% body fat for an average height of say 1.75 to 1.77m male?
Cuerpazo el de este señor
"hitting the like button" is the key for 10%
Hi, I have been in a calorie deficit for almost 7 weeks now. The first 4 weeks went great, I saw allot of progress in the belly fat area. But after that it has been very hard to lose that last bits of belly fat. I have increased my cardio, still lifting weights and still doing the same diet. Is this normal? because my motivation keeps dropping after seeing no progress anymore in the belly fat area.
Belly fat at the start was like 20-25% and I think now it is somewhere between 18-22%.
and "hitting the like button of my videos..." 😅
Not healthy, was there. I’m 18%
Great to see you upload again Mario! Was worried if everything was okay with ya 🥲Thanks for the video
All good!
So, no chance to get lean for gays right?
1:55
*RULE #1:* choose your genetics wise!
If Rule#1 doesn’t apply: get you some testo…or tren…or anavar.
Inject, train, eat and let the magic happen.
I m 177 cm weight 98 kg body fat% 34 skeleton muscle mass 35 any loose skin issue if i fat loss
I'm guessing you wasn't a 200lb guy before you started !!!
I was fluctuating between 205-210
I've been there a few times, and it isn't worth it IME. It's strictly about vanity. My libido is lower as is my strength at 10% bf even once I'm in maintenance. Health markers are sub optimal. We're healthiest at 12-15%.
It’s pure vanity to get shredded, it’s better to be strong and healthy.
Honestly Mario ive tried this way too many times and its too hard. My apetite just goes through the roof when im in a defecit. 15-20% is a wayy more realitic goal for most people that cant really dedicate 2-3 hours a day to working out, preparing meals, walking ect.
15% body fat is a great place to maintain long-term! ua-cam.com/video/68marRLyO-o/v-deo.html
I find that eating cooked leaves/veggies/spinach helps to quell the hunger without adding fat
I ate like 10 slices of watermelon this morning and it got me through my workday until like 5pm before I needed food again.
I'll confess, I succumbed to my craving for pasta by the 5pm today 😂 but for real yesterday I did eat alot of leaves after work yesterday. Garnished with Onions & Crayfish... with Palm-oil as the base
My tummy was completely full & I was satisfied, I genuinely didn't need any more food after that.
...
In summary: Just 2 non-fatty meals typically get me through the day (unless I get tempted by something else less healthy)
Age?
I hit the link button, where are my abs
😂
What does as a natural mean?
Someone is natural if they don’t use performance enhancing drugs.
Rule #1: Be sure you have the right genetics. Even if this guy ate like shit and barely worked out he'd still look pretty good.
I ended up 50 lb overweight with a poor diet and little exercise. Maybe someone has genetics that can override that but even then once you get near 40 or above, it stops working as well
But how to eat what you want and drink a lot of alcohol and party every night and not exercise and still maintain the best physique? That's the question.
Beeing really young with good genetics, or using steroids. Achieving 10% body fat, while living a chaotic life (partying a lot, drinking, eating or sleeping bad) is almost impossible.