How to have
10 Percent Body Fat
How To Get Under 10% Bodyfat Naturally
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all right what is up guys Fred Wilson
now I hope you having a fantastic day
now today what we're going to be doing
is focusing on body fat percentage and
namely trying to get your body fat
percentage below 10% because that
threshold guys is usually pretty hard to
get down to but with the tips and the
things that I'm gonna share with you in
today's video it's gonna make it a lot
easier with that being said guys getting
below that 10% is usually a very
desirable thing it's usually when your
abs start to pop like a mofo like here
your muscles start to really get really
defined and that is something that's
extremely desirable because you know
everyone can kind of bulk up everyone
can eat a lot of food everyone can go to
the gym workout hard and put on a little
bit of muscle it's usually the easier
part of the actual equation ok the
harder part is actually losing all that
fat and getting under that 10% threshold
because that is where your muscles
really start the pot and you start to
look pretty damn crazy and shredded so
the whole idea of this video guys is to
teach you exactly the process that you
can go through to actually get under
that 10% threshold because there is an
actual equation and things you'll need
to do right this isn't an option there's
things that you have to do to actually
get down to that 10% threshold guys so
without further ado let's hop into it
now Before we jump right into it guys I
need you to understand that every single
person is going to look different at a
certain body fat percentage now I'm
going to use me as an example I stuff
that's typically in my face in my back
and all that kind of stuff
I don't really store it in my stomach or
any of those kind of areas and that's
such at like 10% body fat I look very
very lean whereas some people might get
to 12 percent 10% and still not look as
lean because they store so much fat
around their belly and that is typically
where people are going to use as an
example of how low body fat percentage
someone is so with that like the way
guys you need to understand that you
will look drastically different to the
next person being at temp said 12% for
10% and that's why it's not a really
good thing to focus on fat percentage
alone because everyone is going to
reflect a different body and physique at
certain body
percentages now to get into the things
you can actually do to get there there's
definitely a few things you need to nail
down and the first of which is going to
be a calorie deficit okay so if you're
at 50% body fat the only way to get down
to 10% body fat at least the easiest way
to get down to it is to lose fat so in
order to actually lose fat you're going
to need to be able to consume less
calories than you expend so when you do
that guys say I have a thousand calories
coming in and I'm burning 1,500 calories
there's 500 calories unaccounted for
so that 500 calories has to come from
somewhere okay it's not just gonna
evaporate so it comes from your you know
your energy reserves and that's gonna be
fat muscle or you know our glycogen in
the muscles stores now preferably it's
gonna come from fat and depending on how
much fat stores you actually have it's
more than likely going to come from fat
so being in a caloric deficit is a must
if you want to trim back your body fat
percentage to get it under 10 percent
now another thing you could do to
actually you know make your percentage
of fat lower in your body is actually to
build muscle mass because let's say you
know you weigh 200 pounds and then you
put on 10 pounds of pure muscle mass
guys you and our weigh 210 pounds but
you have 10 more pounds of muscle mass
so essentially the percentage of fat in
terms of body weight is going to be
lower than it was when you weighed less
ok I know they might have been a bit
confusing what's your back I guarantee
we'll make sense the next thing you need
to nail down guys is to actually train
and to have enough muscle mass to
actually be at an acceptable level of
body fat percentage now if you get down
to 10 percent body fat and you've never
lift it away do look scrawny you look
skinny you look frail consider that
being a 10% body fat you're going to be
quite lean you're gonna be quite a liar
so if there's no muscle enough to make
up for that
you know loss of body weight you're
gonna look extremely skinny so you need
to actually have some muscle mass to
work with guys before you want to trim
back down and get to that 10% body fat
percentage because as I've said
everyone's gonna look different and 10%
body fat percentage
well then all this or that and that's
all based off their genetics and how
much muscle mass they have where the
muscle mass is and all that kind of
stuff guys so getting down to 10% body
fat is not the name of the game it's the
beard 10% body fat and actually have
some muscle to work with and as such
you'll look much much better as long as
you take those boxes so those are the
essentials that you actually need to
nail down to get down to a body fat
percentage that's lower than 10% so if
you are you know hit the embers then
body fat the only way to get that down
is to lose body fat or to put on more
muscle mass so those are the two things
that you must do to actually lower your
body fat percentage now there's some
things that you can do to actually make
that process easier because it isn't as
easy as people seem to make it out to be
you know even though the equation is
simple you eat less you move more it's
still not as easier to do man you know
you don't eat a burger but that's easier
said than done once you get into a
situation where there's food around
there's pizzas parties drinks alcohol it
makes it a lot harder than actually
saying it right now to you or you
hearing it here and being like you know
that's possible but it's still not that
possible because it's it's different
when you're in it so I'm gonna give you
five things you can actually do to make
that process a little bit easier if
you're trying to lose weight or put on
muscle mass so the first thing you're
going to want to do guys is clean up you
die okay you need to be watching when
you're eating and you want to be
selecting foods that actually allow you
to get this so what I mean by that guys
is if you're trying to lose weight and
you're eating McDonald's every day and
I'm gonna make a video on this very
shortly so make sure you subscribe if
you're eating McDonald's everyday or
pizza or this or that and you're only
allowed to have say 2,000 calories in
order to lose fat you're gonna use that
up very very quickly because a Big Mac
guys is like 800 calories you know if
you get a full meal it's gonna be like
1200 calories you get a shake you get
this you get that you have a coke
you like used up all your calories in
that one meal and you're gonna be
absolutely starving so what you don't
want to do guys is watch what you ate in
terms of applying foods that are lower
in calories and higher in volume so by
that I mean like vegetables I mean
fruits broccoli green veg all that kind
of stuff legumes beans grains rice
potatoes all that kind of stuff guys
incorporate that because that's going to
fill you up and allow you to actually
eat more and you're more than likely
gonna get to your goal that way
second thing guys is if you are trying
to lose weight you're just going to want
to move more okay because that's so
critical that you nail down the actual
expenditure part of the equation you
have tackled the intake okay the the
what the food that you're actually
consuming you've sorted that out now you
need to understand that in order to be
able to eat more you're gonna move more
and to actually perform well it's very
very important to actually look at a
certain body fat percentage so as I
mentioned before you don't want to be
frail skinny and all that kind of stuff
at ten percent body fat and if you're
just focusing on losing weight from a
consumption perspective okay where
you're eating then you might actually
end up in that situation so what you
want to do is tick all boxes and now
everything from both perspectives from
the eating and the training and that
comes into your cardio so that's the
second thing guys incorporate more
cardio client a city interval whatever
it might be get outside go for a walk
you know just don't try and do it from
diet alone you'll drive yourself
absolutely crazy and you'll be very very
hungry the thing is to actually
incorporate a proper program that's
going to allow you to progress and get
better lift more move more become more
athletic anything what have you girls
might be needs to be mapped out to your
goals so if you're going to the gym you
just do whatever you kind of half-ass it
you don't really stick to a program
you're more than likely not gonna make
too much progress and progress is it
very very important to actually
maximizing your muscle mass potential
now if you're a brand new D you're a
brand new beginner you need to nail this
down to a ten you need to get something
that works and actually stick to it
because you're in such a fantastic
position well let's say you're a fifteen
percent body fat percentage and you've
never gone to the gym if
you actually apply a proper program and
you stick to it you work harder that you
make sure you nail down the basics you
get your form right and you actually
push yourself you can transform your
entire body very very quickly because
you can actually lose body fat
percentage whilst gaining muscle mass so
you can end up being ten percent body
fat with a whole lot more muscle and
drastically change the way you look in
like six to eight months and I guarantee
you guys if you know that down from the
beginning you'll set yourself up for a
very very long term progression number
four guys is to limit the amount that
you actually go out to drink or if you
do go out to drink try not to drink as
much and the reason is guys if you're
trying to lose body fat okay you're
trying to trim back your body fat
percentage to under 10 percent it's
going to be a hard long arduous process
and if you do it you know it can be done
whilst drinking I'm not going to dispute
that I've actually done that I've drunk
every weekend and lost fat over that
process do you lose muscle mass in that
process as well because alcohol is so is
terrible for actually muscle
preservation because when you drink any
food that you intake to the next 24 day
you know 48 hours depending on how much
you drank is not going to be prioritize
it's not going to be broken down it's
not going to be used effectively because
your body is primarily focusing on
getting rid of the toxin that alcohol
and that's not fun
that's not fun at all you're gonna be
losing muscle mass over the process that
you're losing body fat and that's not
that's not cool so don't do that
number four is actually readjust the way
you think about losing weight now what I
mean by that guys is so many people have
the very very ingrained idea that they
need to get it done now they want
everything now I know I understand it
we're in a very you know instantaneous
kind of situation in terms of society
okay you want to watch a movie but watch
a movie you want to you know have a
burger have a high calorie dense food
but but you want to lose fat just
doesn't work the same way unfortunately
so what you need to do is take a step
back and decide that instead of trying
to lose so much weight in such a short
amount of time you know within like one
month you want to lose twenty pounds of
fat instead of doing that say you know
what in one month
I'm just going to lose five pounds of
that it's pretty damn doable and you'll
more than likely actually hit it and
stick to it and be able to actually then
lose more whereas if you try to lose 20
pounds in a month not only will you more
than likely not achieve that not get
there but if you do get there you're
gonna freaking relapse because you're
gonna hit a wall that's way way way too
much weight to be losing so just to
clarify guys a very very good amount of
weight to lose is about one pound per
week of body fat that is a very
sustainable rate of weight loss and I
guarantee if you stick to that you're
actually more than likely achieve the
goals of getting underneath 10% body fat
that is these five things you can apply
to actually making that 10% body fat
journey have been easy for yourself so I
hope you enjoyed this video if you did
drop a like coming down below what your
favorite tip was if you have any tips
for me or everyone else who watch this
video please leave it below so we can
all help each other out so with that
guys subscribe if you're new here guys
and I'm gonna get you in the next one
our guys Oh Roboto
mr. Roboto I don't know man
