How Long To Get From 30% to 15% Body Fat? (Harsh Truth)
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- Опубліковано 27 лип 2024
- It's not working out or healthy eating that makes getting in shape so difficult... it's the lack of clarity. If you don't know where you're going, how to get there, or how long it's going to take, you'll always struggle to commit.
So how long will it take you to get from 30% to 15% body fat?
Let's calculate your exact timeline:
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Thank you for watching - I appreciate you being here!
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0:00 30% Body Fat Struggles
1:00 Body Fat Measurement
1:45 Math
2:25 Why it takes longer than you think
4:15 Respect muscle growth
6:50 Your slip ups and diet breaks
Say hi on IG marra_strength
YES! A very timely video. Had my first Dexa scan yesterday and it was eye-opening where I am actually at (25.9%) vs where I thought I was at (20%).
I cannot emphasis how important it is to trust the process even if you don't see results right away. It really is a skill that you need to develop and grow on.
I'm 19 days into using MacroFactor and knowing that I'm at 73% of my protein goal. It isn't about being perfect on day 1 but making incremental progress to getting there.
Chad attitude right here. You're crushing it already, whether you know it or not.
Thanks for watching Andreas :)
@@MatteoMarra3 🙏💪 Thanks for the encouragement Matteo! Love the content!
I wish I could see what you look like (not trying to be weird) I want to get a dexa myself.
Well margin of error is 6% so you still might be 20%
@@afroponix3414 It's a cool experience
Started at 48% 400 lbs, took me 20 months so far to get down to 25% or so now, at 260 lbs.
I’m 5’10.
Eric, this is PHENOMENAL progress.
Amazing work sir. Keep it up!
260lbs at 5'10" is probably a lot more than 25% body fat my guy
@@topgoat4421 yea it would be fair to think that, but I have a substantial amount of muscle mass.
@@topgoat4421don’t forget if he’s been working out he’s probably built a lot of muscle mass which weighs more than fat
@@topgoat4421 having so much weight, he had a lot of muscle grown to carry it around, so after losing a lot of fat fast he must have pretty high muscle mass. it will go away eventually if he doesn't train hard though
Excellent content. I was 5 11 and 180lbs. Thought I just needed to shed 15 pounds. Nope. Got all the way down to 148 and still wasn't as lean as I wanted to be. So I spent the next year in a surplus. Lifted heavy, then heavier. A hell of a lot of work and maybe put on 10lbs of muscle lol. But now I'm 3 months into a cut and look better than I have in my life. I'll be 50 this year btw. It's not easy. But I've been at this for two years now so I guess I'll just keep going! Thanks for the real advice.
Haha a classic story right here... it's always just 10-15 lb, right?
You're a legend for committing to the surplus. Thank you so much for being here :)
I'm 48 and skinny fat at 161lbs, a few weeks into a cut from around 170lbs. Your comment is an inspiration
@@Filippo-yd6jq Stick with it, Filippo. You got this :)
This. I used to be so out of shape that my goal was set quite low. I was overweight past 5 years, bordering obesity. I thought that 78kg with my 174 cm height is ideal. Nope. I am 76 now and I believe that 73kg will get me to the 13% of BF. Slightly disappointed, but since being 19teen my muscles went up about 6-7kg which is really cool
@@HCforLife1 Great work making moves in the right direction man! Only one way to find out for sure where you feel your best :)
Excellent no BS content with actual usable information. Thanks! You rock
Glad you liked it, Michael. Thanks for watching!
Best video on weight-loss I have seen so far!
Love your content Marra. Keep it going!
Awesome - thanks for watching Kevin. You're a Chad for leaving this comment.
I am 41 years old, lifelong fitness and lifting. 6 foot one, 185 pounds, currently about 13% body fat because I’m going on vacation in two days. Most of the year, between my twice a year vacations, I maintain around 15 to 16% body fat maximum as I try to build muscle the rest of the year in a small surplus. For me, the hardest part is going from the 15% to the 13% - 12% range. I think that’s what most people struggle with, because it’s like a pain barrier where you literally feel like you’re starving to death and you cannot get an erection. It’s nothing like going from 20% to 15%. Your body is clearly struggling to pull fat from its reservoirs because it’s so minimal. Obviously, when you end the cut, the pain goes away, and your muscles plump back up. I will also advise that to go from the 15% to the 12 to 13% region as a natural, you need to be very aggressive with your calorie cutting. For me that’s about four weeks. Shooting for a pound to one and a half pounds per week-ish. I made the mistake of doing a 12 week cut as a natural, and my hormones went in the toilet and I plateaued on my cut. Short and aggressive works for naturals in my opinion. This means you may need to do several of these cuts to get to where you want to be.
Right on - thanks for watching dude!
I have to ask man, have you ever considered doing a more conservative cut? You'll lose less muscle, feel less terrible, and get leaner than before.
Food for thought!
Man I love your videos!!! Hope everyone values this for how great it truly is.
You're the man for leaving this comment, Gabriel.
Thanks for being here bro
Very good content. Especially part about keeping muscle
Glad you found that helpful, Misha! Thanks for watching :)
This is amazing information and it’s just what I needed to hear. You’ve got a new subscriber. 👍🏾
Happy you're here, Bruce. Thanks for watching!
You deserve much more followers. Thanks my guy! Great content and style.
Thank YOU for watching, Marc :)
Dude, you are actually motivating me into getting back in shape. Thanks
Glad to hear it, Nick. You got this dude :)
great video! I just found your channel by accident as I was doing my morning walk here at home. And everything you said is exactly what I’ve been doing and experiencing. I’ve went from a little over 200 at the beginning of year to currently at 180. Arms stayed same size..waist dropped down, strength same or slight increase in reps. Still have the lower pudge and side chest fat but it’s harder to pinch (I use pinch test lol) Clothes a little looser. I decided to play the long game and it’s working out perfect. But sometimes the patience runs thin when scale won’t move but I’m still trucking along. Bf% I have no idea because comparing to others pics is widely different. Anyways keep it up!
Thanks for being here dude!
Keep moving in the right direction :)
Dude, great video! Great channel!
Average Chad right here
Great video! Been doing this for a few months and losing ~2lvs/week. Great advise to be flexible and allow breaks especially for vacays, we just got back from Mexico and that whole week I didn't track or care, just maintained. Now that I am back, it's taken a week but I am back on the diet.
Only thing is the recomp, it's totally doable, but unlikely unless a beginner... I don't wanna argue recomp itself, cause it's a good goal, I'd say the thing to consider is your fatigue. If you are working out hard to grow muscle while in a deficit, you will be super fatigued and likely not growing much muscle. It's much better to focus on high protein intake and moderate exercise to maintain muscle than to actually TRY to gain muscle while dieting. I know we agree on the science, just my two cents on why you could choose to focus only on fat loss instead of recomp. If you have an aggressive plan 2-3%/week or 2-3lbs/week, then fatigue plays a much larger part and exercise will have less of a positive effect overall.
Wow - awesome work! Yeah, pushing super hard with your training while dieting is no fun.
Thank you for watching :)
Started my journey 2 weeks ago! Find some days tougher than others... Going by the diagram im around 40% body fat... Hoping to get down to even 30% at the start and work from there!
Great video!!!
Keep on going Timothy :)
Appreciate you watching - keep up the amazing work!
Needed to hear this
Glad to hear that it resonated dude.
May I ask which part hit the hardest for you here?
Thanks for watching :)
Excellent video!
And you are excellent for watching, Pablo!
Appreciate you
34.1 body fat, started walking, 11,000steps ave 😊7,739ave for the year.😊
Yes!! Keep up the great work Dewi.
Thanks for watching
How do you not have more subscribers?! Just discovered you today but your videos are very well made. I’ll be letting my friends know about you. God bless brother.
Appreciate you being here Andrew! Thanks for watching dude :)
Yess make a video on the 4 week diet break please 🙏🏽
Cool cool cool - I'll put it on the list :)
Nice video! Very straightforward. New follower here! 👍
Appreciate you dude. Thanks for being here :)
Great video. One thing it’s definitely worth talking about is the weight loss plateau which is something I am sure everyone hits.
The time it takes is definitely something a lot of influencers don’t talk about, or they straight out lie and say you can be 30 to 15% in about 3 weeks 😂
I am currently about 20-25% I think (everywhere is nicely lean bar love handles and chest), I think it’ll take me another 12 months maybe. I go to the gym every day, with strength training on 4 of those. It’s hard man, and time consuming, but rewarding too!
I am on a pretty strict diet rn, but have a holiday on a cruise ship at the start of August. Looking forward to taking a break for a week, will be well earned.
Based on the calculator, I need to lose 21 lbs putting me at 10.5 stone, which seems very light! But, does that account for muscle I am hoping to put on? This is where it gets confusing to me. I guess that is pure fat loss, then you’ll put weight on again, hopefully with mainly just muscle?
Here's the cool thing - you don't need to worry about calculating muscle growth or losses.
Just do your absolute best to grow as much muscle as you can while you're losing weight. Your body will take care of the rest. :)
Mid-50s, went high protein moderate carbs and very specifically selected carbs. Doing omad as well with one 48-fast per week.
Dropped 21lbs (2-months) but am more excited about the inches off my waist.
I bought a walking treadmilll and walk 2x times a day at a 2.4mph pace. (Past week so far)
Power cage is now assembled . Time to begin the slow growth....since I'm not 21 anymore.
GREAT VIDEO
Well done!!! Thanks so much for watching this one :)
Great video. You guys don't want to hear this, but I've been doing calorie deficit through intermittent fasting, and 1.5 hours cardio daily to get to 15% body fat. It's grueling but I look at movies and read books during my elliptical sessions and I burn 1000 calories a day. The first 500 I do crunches while on the elliptical and it's great for obliques definition. I've gone from 220 to 190 lbs. I'm 6ft tall
Thanks for being here, Darby :)
Keep up the great progress man.
How long did it take to lose the 30 pounds?
@@andrewmccarthy110 about 6 months
1 hour 30min cardio every day , ? Stop the cap bro , tell us the truth
I’m in the beginning of my fitness journey and I matched your example in every aspect. I dropped initially really quickly just from a caloric deficit and heavy cardio (sitting job so it wasn’t hard to introduce a large change for me)
Your video 5 signs your losing fat not muscle actually got me into balancing cardio and strength training equally and it has been a game changer. I can see my arms are more defined and although the scale slowed down I can see and feel the differences in my clothes. Can’t wait to hit 15%!!!!
Javi, you're on the right track man. Keep on it and you're going to blow yourself away with what you accomplish. Enjoy the process :)
Keep it up bro! Good work...the advice and this is what I deal with is my patience will get thin and frustration hits and just powering through that and trusting the process. I had a few times scale wouldn't move for like 2 weeks and then drop. Lol. But yeah weigh food, macros on point and walking alot helped. Luckily I got a free treadmill it's a older one but I do incline walking cardio fasted in the morning and it's been helping tremendously. Bad weather or not I can get my cardio in and don't have to go to gym just to do that or after my weight training when I'm cooked
At 42 years of age, I have changed my body composition significantly in the last 6 months, after being essentially bed bound for near on 2 years with a spinal injury. I have burned off ~44kg (97lbs) of body fat, and put on ~10kg (22lbs) of muscle. Started with intermittent fasting (with a 40-48hr fast once a fortnight), slowly increasing exercise demands, walking, swimming, walking with weights, swimming longer distances, now at the gym 4-6 times a week. Still intermittent fast, but dont do the full fasts anymore, I now sit around 90kg (198lbs), im 6 foot, body comp is still not where I want it, but I am burning off fat still while building or maintaining muscle. I started at the gym 7 weeks ago with a simple program, and changed to a 3 day (leg>chest>back) program 4 weeks ago, and every time I come back to a different target, weights or reps done go up, so progressive overload and I go till failure. I set PBs every day still, yay newbie gains.
It has all become habit now, so Im not going to get disheartened or give up, but being realistic about how much longer it will take me is important so thanks for the video and info.
Wow - this is incredible progress!!
Keep up the great effort and thank you for watching :)
This is the first video I've seen of yours and currently at 30% bodyfat.... when you said " Jonathan" I thought I was hearing things XD...kind of creeped me out. But took it as a sign and I am on a journey now to drop down from 30% to 15% bodyfat. Thank you for the insight kind sir.
Hahahah right on. Jonathan is my default example male name, so get used to it.
Thanks for tapping in :)
5'11, started at 260 lbs around 2 months ago. Started a calorie deficit, and recently started lifting and am now at 238 lbs!
WOW - YES! Nicely done :)
Awesome video
Glad you enjoyed that one - thanks for watching Jesse :)
You hit the nail on the head. 👍
Glad you liked this one :) Thanks for watching!
@@MatteoMarra3+ Subscribing
Great video
Glad you enjoyed it John - thanks for watching!
I want that to happen so freaking bad! When I used to run a lot! I did all kind of races! Then i needed hip surgery! I was down to 160! I was eating 6 eggs everyday! When on keto! I stopped doing keto! I have clogged arteries! I gained my weight again! I’m around 190! I lift weights ! I’m struggling with getting lean! Struggling to lose my weight again! Thank you for sharing your experience
Thank you for watching, Geno!
Stay with the journey - you'll be so glad you did :)
Turn to cycling better on the joints, and walking. 😊
I encourage all my big boys (30%+ BF) to really take into consideration the part about building muscle and high protein diet. Losing weight slow and steady in a healthy manner rather than focusing on the number on the scale. If you just try to keep driving that number down without any regard as to how you go about it, it's not a good look.
Definitely no need to wait to start lifting weights either :)
@@MatteoMarra3 yup. Resistance training is one of the best things I ever did for my health for sure
Mindset is everything gotta be patient , when you see results it motivates you when the scale doesn’t move take measurements sometimes the body decomps.
Good advice right here :)
Thanks for watching Alejandro!
Based on my weight, 180lbs 25/26 years old, 6ft tall, I have to say I am having a really hard time slimming up the tummy. I can see veins in my arms for the first time, my upper body looks great with decent definition. Yet there is still this stubborn layer of fat that keeps my abs from showing and my chest from popping on the bottom. I believe I have about 8 more pounds to go as some of my weight is from muscle. But this plateau is hard af. I took a break and rose my calories to maintenance for two weeks. Then I went back at it. No change. Then I started adding 12k steps a day and still nothing. Man it’s grueling
Just. Keep. Going. You got this :)
At a certain point, you might decide that it's not worth the effort to get any leaner, and that's cool too.
As someone who's been doing combat sports for 10+ years , I have learned to shed fat "easily" but it still takes a little while if i get up to like 185~ and need to get back to 165 around 10% , i still find myself coming to videos like this after a month or two just to make sure 😂
Edit: one more tip I would say is meal prep 2 weeks to a month of food at a time spend a whole day doing it make 3 meals and 2 breakfasts in the slow cooker , it's a life saver .
Good stuff! Yeah it definitely pays to not let yourself get tooooo fat :)
Really great video. Good info, inspiring , and none of the douchebaggery of so many other people in the space.
I'm glad you appreciate it. Thanks for watching :)
Love macro factor 😭
It's truly the GOAT nutrition tracker. Code MARRA gives you a free trial (for anyone else reading)
Amazing video. Take my sub good sir.
Appreciate you watching this one dude - thanks for tapping in :)
Bro, how da fk do you not have more subs. Good luck to all, and stay focused.
I appreciate it Bruno! Thanks for watching :)
@@MatteoMarra3
I now do weights twice a week and two lessons of Karate a week, have increased protein and lowered carb intake. 12 months on whilst my body shape has changed and I’m fitter, my body fat is still stuck at 28%. What am I doing wrong? 😮
Could it be possible that you're eating too many calories and not losing any weight?
Thanks for watching dude :)
As soon as you made the video game example you made me laugh. Totally understood your explanation lol
Hahaha glad you could appreciate that one :)
Your weight loss calculator doesn’t work for me . I put in my email and I don’t see it on there . What else can I do to get it?
looks like it sent just fine for you!
Check your spam, and if you still can't find it - send me an email at matteo@marrastrength.com and I'll get it into your hands :)
Damn I can’t freakin wait to get there!!!
Enjoy the process, king. It's all gonna be worth it.
Thanks for watching, Joseph!
This comment should get more likes
@@lking9126 appreciate you boss.
Great video. No bullshit
You're the man Richard - thanks for watching :)
34% body fat at 130kg,83kg fat free mass, olympic weightlifter. Currently im in Alternate Day fast plan, my BMR is 2300, with walking 10k steps and extra calories from muscle recovery in night i assume i sit around 3000 calories burned in my fasting days, i burn around 11.000 calories per week, already lost 3kg of fat in hardly 12 days without any serious muscle loss yet. I actually eat in a surplus in my feeding/training days to compensate, so im basically body recomping. I tried all kinds of diets and i couldnt handle the pain and suffering of eating 1500 calories per day.If i stick to the plan for 2 months i feel i will be on my target weight (105kg) , as you said respect the muscle, eat tons of protein and lift heavy, tons of stretching to support brain to muscle connection and tons of walking
Sounds like a plan to me dude - keep up the good work!
I’ll be 56 in June! Where heading to Myrtle beach this summer! I lift ! Now I’m just struggling
Stay with it Geno :)
The struggle is all part of the game
I dunno, i think I have a lot more muscle than I realize cause I’m about 23% bf and I weigh 195. And I’m def gaining muscle because I’m easily lifting more and I know it’s not all technique. Trying to lose another 15 lbs or so to get down around to 180lbs. I get looks and comments and attention I’m totally not used to. FYI, lost like 80lbs in exactly year, I’m also 40 but I look and feel like I’m 30 or younger , became a yoga instructor, and I work about daily for about 60 to 90 mins. It’s been a lonely journey for me tho, I wish I knew more guys I could get support from. I don’t go to a gym, I have a home gym and it’s mostly women at my studio and it’s inappropriate to confide in my students.
Keep up the great work dude. By 50 you will be unrecognizable :)
@@MatteoMarra3 thanks brother.
@@afroponix3414 Thank you for watching!
Thanks brother
Thank YOU for watching, my friend :)
Hey Matteo! 1:45 - how does height factor into this body fat equation? Your example shows 6ft tall, but I’m missing where it factors in.
Thanks!
Yo Michael - height doesn't really play a role here. If you're 30% fat, that's 30% fat - whether you're 6'0 or 7'0!
@@MatteoMarra3 Thanks!
Matteo, I’m 62 years old, 172lbs, 6’ tall, and my scale BMI (inaccurate as it may be) indicates 11%bf, but my love handles are still there. Does skin tighten up? Any advice, thnx.
Do you think it's loose skin on your love handles? Or is it body fat?
@@MatteoMarra3 it’s probably a combo. A plastic surgeon said it’s all skin, but maybe he was looking for business. A dexa-scan indicated about 12-13% all subcutaneous fat. PS: thanks for getting back.
Not going to say doing 36 hour fasts are a bad idea because i wouldn’t tell you to do that but i do! Once a week and i only walk.
It’s game changing and honestly the main way i make it to 10%.
Allows me to eat freely 1 day on the weekend, fried food whatever. 3000 calories don’t matter when you’re so far into the red.
DO NOT DO THIS IF YOURE NOT STRONG WILLED. But it’s the only way i can do it
Glad you found what works for you dude!
The Numbers are incorrect.
Im 5ft8 and 245lbs. This says i will be 201lbs for my ideal body weight.
But the last time i saw my ABS muscles i was 145lbs to 150lbs.
Thats a total of 95lbs of body fat for me.
Sounds like you know where you need to be!
Ive always had very active jobs so losing weight has never been a problem for me. So i would have to agree that 8-12k steps a day, as i average, is a good place to be. That combined with some sort of actual cardio a couple days a week ane then a bunch, and i mean a BUNCH, of weight lifting.
Yessir. Lifting + activity + nutrition = best results.
Thanks for watching :)
Well how do we keep the weight, I like my weight @180’s from the pictures im at 20% percent body.
Stay active, eat mostly healthy foods, lift weights, and keep track of your bodyweight to start!
small meals has leaned me way down. big meals were keeping me big as hell.
Glad you found something that works for you dude!
Thanks for watching, Bill
24.5% to 15.9% in about 2.5 months. Keto, fasted core challenge in the morning. It's hard but can be done for sure.
Fantastic work sir! Keep up the great effort - thanks for watching :)
First 4 weeks just keto. Lots of protein, veg and fats. Core exercises and creatine and isolate thereafter. Can definitely see some muscle definition all over. Muscle mass steady and growing. Haven't started lifting weights yet, but soon. This time I'm going for shredded first, then jacked 😆
@@Ezee682 Good stuff dude. Any reason you're avoiding weight training?
@MatteoMarra3 Thanks my man. Honestly, I tried but found it was a bit too much for the body. I completely fatigued myself trying to do both. Keto plus daily 18hr intermittent fasting with the core challenge in a fasted state in the morning is a lot for the body and probably why I dropped body fat so fast.
My plan is to complete the 30-day ab challenge. Then switch and do weights in the morning, dumbbels, and compound exercises rotating through chest, arms, legs back and core.
Cant figure this out. I am 6.1 and 170 lbs. Dexa says I am 29% BF. The math says that at 15% I would be to be 140 lbs.which is crazy Could the dexa be that far off? My bio scale says 16.8
Thoughts? That would take my bmi from 22% to 18%
I think there's an even more fun way to figure this out.
If you want to be leaner, go lose some weight / fat. Maybe you end up at 160 with a few extra pounds of muscle and you're happy with your BF % - but you won't know until you get there :)
@@MatteoMarra3 was at 158 looked emaciated. At 170 gave pretty good muscle tone but the dexascan still looks odd to me. Btw have a 42 in chest and 31 waist o
I'm 6 foot 225, I'm trying to drop 25lbs by lowering calories to 1500 a day and intermittent fasting with at least 16 hours off eating. I walk 15000 steps a day is there any tips? I also lift weights, I have 2 25lb dumbbells I train for 20 to 25 min with every day
Solid goals, stay with this and don't be afraid to adjust along the way if you need to.
@MatteoMarra3 thanks man. Nobody else would give any clarification as to whether or not I'd be losing weight anytime soon.. guess I need to get a scale lol
@@victoresarey4036 you'll be blind without it!! definitely worthwhile.
@@victoresarey4036Amazing goals and keep up the 15k a steps
Your deficit is extremely low
225 x 15 = 3375 which is will be your maintenance
3375 - 600 calorie deficit = 2775
Stick to 2775 paired with your 15k
Game changer
Amazing goals and aspirations
Calories are ridiculously low
225 x 15 = 3375
3375 - 600 deficit = 2775
2775 paired with your 15k is where the magic will happen
Im 32 6ft 1 i weigh 189lbs and my body fat is 14.5% (tracked with a smart scale) which i actually find to be pretty accurate actually, i had a dexa scan done and compared my results and they were both very very similar.
Im trying to use your equation for someone i know but it doesnt seem quite right.
Age 34
Height 5ft 10
Weight 203lbs
Body Fat 42.5% (tracked on my smart scales)
Fat free mass 116lbs
I work that out to be 86lbs of fat and therfore to be 15% body fat i would imagine weight would be down to around 130lbs my calculations for this were
203 - 116 (Fat Free Mass) = 86lbs of fat x by 0.85 (leaving 15%) = 73lbs to shed.
If i use your calculations and say 203 x 0.42 (because we know thats what Body Fat is) = 86lbs of fat free mass but i know fat free mass is actually higher than that and that the nunber your equations gives me is actually the amount of fat this oerson has not the amount of fat free mass they have??? It doesnt make sense to me, should i be saying instead 203 x 57.5 (as 100 - 42.5% BF is 57.5)
I'm sorry, you kinda lost me in the middle there.
I'm sure if you go back and double check your math, you'll find the numbers you're after!
@MatteoMarra3 basically what I was trying to show was your calculations showed that the fat free mass was actually how much fat the person in my 2nd part actually has not how much fat free mass they have.
At 203lbs and 42% BF I know they have 116lbs of FFM and have 86lbs of actual Fat. Not 86lbs of Fat free mass. Hope that makes more sense
IMO The best way to adjust your body fat % is to eat more protein that what you need should be the largest part of your diet. Next minimize fats and only eat healthy fats, your fruits and stuff but should be the smallest part of your diet. Then your carbs, eat clean whole grain carbs and you can pull or add calories in the carbs through the journey. As far as the fitness goes you should focus mainly on hypertrophy training with progressive overload. Finish your workout with 30 minutes of cardio. Just a brisk walk on an incline will be plenty. Also you have to reward yourself. If you have followed your diet through the week go ahead and eat that slice of cake or have you a couple cookies or hell even pop a top and have a beer. Just keep the cheat items in moderation.
Your example is basically me at the moment so those figures are what I'll go with 😂
Ha - that makes it easy for you :)
Have you ever been to a pro bodybuilding show? 6ft 125kg at 5% bodyfat is so crazy in person. 😯🤯
It truly is INSANE
I have learned that it is a marathon and not a sprint when it comes to weight. Especially if you are doing it the right way. No gimmick diets. The example I always give to people about losing even 1 LB of fat is. Just hold 1 LB of butter in your hand and see how big it is. Takes being at a 3,500 calorie deficit to lose 1 lb of fat. Simply 500 calorie deficit a day for 7 days. Just shows you that it takes time
ABSOLUTELY THIS!
Thanks for watching this one, Steven :)
Some people don't want to build muscle when losing fat because it just makes them look bigger; some guys just want the less fat and slim less muscular look.
I see alot of people talk about building muscle while losing fat but i never see anyone on these videos talk about preserving the muscle you got WHILE losing fat. I think that is a much better start up plan that guys can stick to, then the next phase should be about building muscle as a preserving the loss you already had afterwards.
The thing is that muscle growth is very slow. Nobody has ever gotten too jacked by accident.
The very same tasks that build muscle are the tasks that preserve muscle while you're losing weight.
It's not necessary to wait until after losing weight to start building muscle.
@@MatteoMarra3 Maybe it's genetics, but i've managed to increase muscle faster than most people even with doing inconsistent weight lifting due to my job.
Problem is building muscle is only going to improve it's look under the fat, at least in my case my chest / back.
I'm not jacked or anything mind you but I can easily notice increase in mass on my arms or legs even when wasn't actively training them, over the 1 year i started at my job.
It may not be necessary but I think it could be better, because if you don't have alot of fat to begin with increasing your gains would be easier to do with noticeable results.
I had 30% bf in december and now 18%. 5ft8
Most 6'0 tall men who weigh 190 are not 15% body fat. Only if they have a pretty decent amount of muscle. More than most men have. 6'0 190 is a BMI of like 27% so again youd have to be pretty muscular to be at 15% body fat in that range. Most guys dont like to admit it but on average your body fat% isnt much lower than your BMI. You just see these bodybuilders influencers who are 6'0 230 with 10% body fat but thats just not the norm. Again statistically your fat % is probably just a tad lower than your BMI. You can drop fat pretty fast but it takes years to build muscle.
I will lose this weight or I will die in the attempt. That is my motivation. Lost 10 kilos in 4 months. Need to lose 20 kilos more. Its slow but I'll get there.
You got this. 10kg down is no joke. Stay with it :)
Hi Matteo. I'm 30 with 161lbs. Body fat might be 25%. I have gynecomastia issue as well. Can I remove body fat and gynecomastia without surgery. Please guide me proper diet. It have been 4 months i started gym
Sorry bro, you need surgery. There is no way to target fat loss in your chest. Losing weight will only make them more pointy. But as someone who got the surgery, I can tell you it's totally worth it for both aesthetics and self-esteem.
@@EspressoMuseumDefinitely should try getting to the leanest first. Maybe he’d be happy with how small they’ve will become. Because at the end you still have to build your chest with our without surgery.
@@EspressoMuseum Thanks for your suggestion
@@MrPritchett88 yes I am trying to get lean. hope so it may go away
Hey man. There's a big difference between having chest fat and gyno.
I'm not a medical pro and have no experience with this personally, so I can't speak on it. Wish you the best dude :)
At 6ft 215lb eating 1800 Cal losing 3lb/month... So probably a year or more
Also doing PPL 6 days a week and getting 12,000 steps per day
@@marzero116 This is going to end very well for you, my friend
@@MatteoMarra3 I wish progress was faster but nothing to do but keep going.
Enjoy it!
Stab in 72 hour fasts then carnivore re-feeds and repeat until you are at 15% bf I bet it takes a lot less time than you’d think
Sheesh that sounds rough dude
@@MatteoMarra3 only if you don’t have the will power. Most ppl, in America especially, have enough fat on their bodies to allow them to fast for 30 plus days. We weren’t designed to be eating all day everyday even if it’s healthy food.
@@CorySpitznagel just because it's difficult doesn't mean it's more effective!
@@MatteoMarra3last time i did a 21 day fast i lost 30lbs+. 10lbs of that was water weight that came right back. But i kept the rest of the weight off. Also i didn’t notice any muscle loss and have since then put on a decent amount of lean mass.
curious - what's your goal looking like right now?
Stuck. Not sure if I need to put on a lot of muscle or lose fat. Going into college and playing basketball. Have some but not a lot of fat, and have some but not a lot of muscle either.
Down to my last few kgs before I have visable abs. Mainly focused mostly on cardio before, now strength training
@@willcordonnier4543 It's a choose your own adventure game my friend. There are no right answers. It's all up to you!
88kg now...working for 81kg by mid summer. 86kg is my previous resistance level so hoping to push through it this year.
@@bvanhise You're the boss man. No hope needed - you'll crush it if you set your mind to it.
I really don't think tracking is the way to go. You need to learn how to eat better and that will give the results long run. Tracking is boring and many lose the impetus as a result. Think about the healthy way you want to live and that will do the rest.
Tracking can help teach you how to eat better :)
@@MatteoMarra3 It appeals to a certain type. Knowing the general types of food and their proportions is sufficient. The fixation on measurement is not sustainable. Learning how broadly to eat is how to make it a lifelong change as opposed to a 6 months fad, IE the majority of failure looks like.
There is now way you can bild muscle while your in a calorie defesit.
False
@@MatteoMarra3 Only a newcomer can bild and lose weight.
I am 56 years and train for 38 years.
If your natural there is no way you can lose fat and keep your muscles and even grow.
It,s possible if your on steroids and then it,s even hard to gain muscle.
I was a trainer for 25 years. Dont no where you get your info from.
Bud only someone new to training can bild a bit muscle and lose fat.
I am blind, so using a Calculator will be difficult I am 6 foot and 1 inch, I am about 50% body fat, and I am 51 years old, my goal is 16% body fat 8:57
How much do you weigh, Kevin?
@@MatteoMarra3 422 pounds
@@kevincrittenden3115 You could start around 2500-3000 calories per day and see how the weight loss goes from there.
At this point - start where you are. Anything that gets you moving more and eating better is a step in the right direction.
@@MatteoMarra3 your help is greatly appreciated, I really enjoy your program, I am a subscriber made a most hi God bless you.
@@kevincrittenden3115 you're the man Kevin. Keep up the great work - thanks for watching :)
Why x.07?
To preserve muscle :)
Name is Jonathan so when you said my name I got hyped and went crazy to finish workout
Hahahah this is my number 1 example name for men for some reason so get used to it
@@MatteoMarra3 That’s an instant sub then need to feel the dopamine I got from that in every video haha
What if you are on TRT as most men over the age of 40 are. What’s the specific way to drop body fat with supervised TRT?
All the same stuff applies!!
Its very hard to do what he says. I have 10ths left to loose and I’m struggling to get there lol
Which part are you struggling with?
It’s just a slow grind of weight loss. I mean I loose about a pound a week but it’s going so slow. I feel like it’s taking forever for me to see results lol
@@coreymazzola7042 You only have 3 choices my friend:
1. Suck it up and appreciate the progress you're making.
2. Push harder to lose weight faster.
3. Stop losing weight.
Choose wisely :)
wtf is a pound
I'm not sure, some kind of British money?
Im seeing results in the mirror but not on the scale...
AWESOME! You're building muscle while losing fat at the same time :)
Those pictures are un realistic for 90% of men because when we shed the fat we do not have all that muscle sat underneath, im prime example of that, ive lost 35 pounds in 3 months and im skinny now but i definitely dont look muscular like these pictures (and ive been physically active too)
I didn't look like that either when I first lost weight, I was just skinny. If you want to be more muscular, why not start working on it?
@@MatteoMarra3 I have been working on it, but because I'm in such a high deficit I am losing muscle regardless, fat loss is my main goal right now because I know that once I'm ready I can just lean bulk and gain back my lost muscle in like a month, muscle does not take long to gain back when you've already had it. Some people prefer to kill two birds with one stone but I like to focus on one thing at a time
1,78m and 87kg. 25%BF
Good stuff!
for me, 20 to 15 is the hardest to get to.
It can be tricky, but once you do it correctly once, it's simple after that :)
5'11 and 97kg at probably 30%BF. Seeing 68kg FFM is rough 🤣 my goal right now is to get to like 85/80kg and see how I look and go from there. Was 75kg for years and when covid hit I packed on like 20kg in 3 years. Also have hypothyroidism which I'm sure had an effect. Won't be quick but I'm gonna push for it
Good stuff! Time to get to work :)
It would have been nice to include numbers for women 😢 I'm not gonna get to 15%
Thank you for this comment - I made the video this way because 98% of viewers are men - but the same math applies!!
Please check out this link to get a visual representation of female body fat percentages - ultimateperformance.com/your-goal/fat-loss/female-fat-loss/womens-body-fat-percentage-in-pictures/
Thanks again for watching and let me know if there's anything else I can clarify for you :)
@@MatteoMarra3 wow 98% is telling. Love your work
@@Madamchief Appreciate you watching - thanks :)
The only issue i have is i have 25% fat and it's skinny fat. So I have to learn to bulk and cut. Oh boy!
Filming a video tomorrow that will help you big time :)
@@MatteoMarra3 thanks, I'll be patiently waiting.
its a macchiato not an espresso.
thanks for clarifying lmao
? That’s what you got out of this vid lol
@@onewhitepony ☕☕☕
Why does the 15% body day guy have better abs than the 10% guy?
he may have more muscle there, or be more genetically predisposed to store less fat over his abs.
But undoubtedly, the 10% guy is much leaner!
Genetics probably
Better ab genetics. Some people have a hard time getting them. Like me. Im 182 cm was down to 73 cm waist and still no visible abs.
Wait.....those digital scales that measure everything...they are wildly inaccurate? Aint that a b*tch?!?!?!
for real - most measurement devices have large error margins. But these BIA scales are among the worst for it.
That’s my problem is putting on muscle has never been an issue for me . I start getting too big if I just weight train
this is a rare problem that almost nobody on the planet actually has
I’m 6”2 with skinny legs and broad shoulders . I have done previous cycles of steroids and have built lots of muscle before in my past . When I start working out my upper body blows up so fast and it’s so incredibly hard for me to put muscle on my legs . This is not impossible for anyone it will depend on genetics , how tall you are , the types of workouts you do . I will literally go from soft to massive within 3 weeks just doing bench pullips and pushups . It’s very dramatic
Just because you are skinny as hell and it’s a problem for you doesn’t mean it’s impossible for others. I have Viking genetics brother
@@ianlloyd4301 uh huh
@@MatteoMarra3you are a total condescending ignorant dipshit . Just because you made a video on working out doesn’t make you are an expert . Get off your high horse and find something better to do with your time because you are going to fail at UA-cam because of your attitude . You suck as a creator
“Most guys underestimate how much fat they have”. Women left the chat
I'd say the same thing is probably true for women! It's easy to look in the mirror and think "yeah, I'll be good and lean with about 15-20 lb of fat loss".
In reality, it could take a bit more than that.
Thanks for watching :)
I did it in one month with DNP
Yikes. There's a reason that stuff is illegal
@MatteoMarra3 gear is illegal too. I wouldn't advise anyone to use DNP, but there's a lot of research on it and there's nothing else that is remotely as effective.
15% looks leaner than 10% lol
You think so?
I thought that at first too, but I think it's skin color, and the black guy has larger abdominal muscles, but look at the bellybutton difference
The problem is when youre dieting its hard to gain muscle since youre in a deficit, unless youre a beginner
Yo Mikey! This is not entirely true.
Check this out - ua-cam.com/video/300PxSJ9yNE/v-deo.html
I like you.
Hey, thanks. I like me too :)
Body fat shown only for men. It would be useful to have female bodies too.
Thank you for this comment - I made the video this way because 98% of viewers are men - but the same math applies!!
Please check out this link to get a visual representation of female body fat percentages - ultimateperformance.com/your-goal/fat-loss/female-fat-loss/womens-body-fat-percentage-in-pictures/
Thanks again for watching and let me know if there's anything else I can clarify for you :)
Please use kilos for next time. Thanks a lot.
All good dude - The math is the same! :)
hate this vid
Thanks for sharing 😂
I'm stuck at 80 kgs I want to get down to 70 kgs
What do you mean "stuck"?