- So you decided to go down to 10% body fat.
You have a really hard journey ahead of you,
and in this video, what I'm gonna share
with you are the three things you must know to get
to 10% body fat,
and these are actually the three things I wish I knew
when I first went on that journey,
and by the way, this is not some kind of mainstream nonsense
like waist trainers, supplements, quick fixes,
or magical diets.
This is the real stuff
that is gonna actually help you get down to 10% body fat
that I want to share with you here
because I want to save you the time
and the effort it took me and a lot of mistakes
that I made along the way,
and by the way, if you're new here,
my name is Mario Tomic, and if you love fitness,
nutrition, and personal development,
and also make sure to hit that bell icon
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when new videos come out,
and now, let's dive into it.
So the first thing you need to know to get
to 10% body fat successfully is
you do need to know your numbers.
You do need to know how many calories can you eat per day
and per week to actually stay in that caloric deficit,
which is the most important thing
when it comes to actual weight loss,
and then, to optimize that weight loss,
you do want to also figure out your macros
so you know how much protein you need to eat per day
and then how you respond with the carbs and fats.
Maybe you respond better to high carb or low carb
or even keto in some cases.
Now after you figure that out,
you also want to figure out your meal frequency.
Maybe you're like me,
and you respond to eating two to three meals per day,
and you actually like to have an eating window.
Like, I love intermittent fasting,
where I'm actually eating only
within an eight-hour window,
and then I'm fasting for the rest of the day.
So I usually skip breakfast, and I eat my first meal
around noon and then my last meal around seven to eight p.m.
So this works really well for me, and maybe for you,
you can even compress that window to be six hours,
and this actually helps a lot with hunger management
when you're going down to that 10% body fat
so you're not as hungry.
So it helps you stick to the diet.
Now, when it comes to calories in general and these numbers,
I know there's many diets out there.
I know in the mainstream they say calories don't matter,
and you don't need to worry about any of these numbers
that I'm just mentioning here,
and I've done these approaches.
I've done these types of approaches
where they just give you a list of foods.
They tell you eat these foods, don't eat these foods,
but what they're really doing is
they're just trying to put you in a caloric deficit
without telling you that you need to be in a caloric deficit
or without even telling you the numbers.
So it's kind of deceiving you in a way,
and I personally love to know the data.
I'm a data type of guy.
I don't particularly like to micromanage every little bit,
but I want to know what I'm doing.
So even though this may seem a bit more complicated
on the surface and when you first start out,
once you figure out your calories and your macros,
it's a very liberating thing,
especially when you apply that with intermittent fasting.
You just have a much better awareness of food in general,
and it's gonna actually help you get to 10% body fat.
So the second thing you need to know to get
to 10% body fat is
you need to know the 80/20 nutrition rule,
and the 80/20 nutrition rule is this.
80% of your calories, now that you've figured out
what amount of calories you have,
you want to spend those calories on whole, healthy,
unprocessed foods that keep you full, that keep you healthy,
and then only the remaining 20% can be spent
on more processed food, on more junk food,
or other things that you want to include into the diet
if you want to, and this is really, really important.
If you fail to do this, what's going to happen,
people figure out their calories, their macros,
and once they know that you can pretty much include any food
and still lose body fat, you can eat 50% of your diet
from processed foods and still lose body fat if you're
in a caloric deficit, many start applying this knowledge
in the wrong way, and they get closer to get 10% body fat.
Now they start cheating on their diet.
Now they're super hungry.
Cravings are through the roof, and this exactly happened
to me when I first figured out the macros thing,
and I don't want you to fall for this trap.
Make sure to apply that 80% of your food comes
from healthy food so you don't wire yourself
for all these bad food habits
because the cravings work like this.
The more you eat that type of food,
the more you're gonna crave that food,
and the only way to get rid of that is to reduce the amount
of food and actually even sometimes starve the cravings.
As you get closer to 10% body fat,
I even recommend tightening this up
so 90% of your food comes from whole, healthy,
unprocessed foods and only 10% of your food comes
from those processed foods and desserts,
and things like that, and I would even window this
into only the weekends and desserts maybe after dinner
and things like that,
where you want to spend those calories strategically
so you're not eating junk food every single day,
and this is gonna help you a lot
because you're not gonna be as hungry,
and you're gonna have the highest chance
of reaching 10% body fat.
Now the third thing you must have to get
to 10% body fat successfully is you must have patience
with the body fat loss process.
You don't want to be losing anywhere more than 0.5 to 1%
of your total body weight per week,
and I see so many guys make this mistake.
They try to cheat the system.
They try to find the ultimate hack to speed things up.
They add a ton of cardio.
They jack up their activity.
They're undercutting their calories.
They're under eating,
and what happens is they get super hungry.
Cravings are through the roof.
They start cheating on their diet.
They start looking flat.
They're losing muscle.
They're getting weaker,
and the whole thing becomes very unsustainable,
so they fall off track,
and they go back up to 15 or 20% body fat.
If you want to get down to 10% body fat,
you're facing a lot of challenges,
and one of the big challenges will actually be
water weight retention.
Some weeks, you'll have a flat scale number,
and if you don't have patience,
if you don't trust the numbers,
that's why you have the numbers to begin with,
you're actually gonna start cheating on the diet
or adding too much cardio
because you think things are working,
while in fact you're losing body fat,
but the water weight retention is keeping you there
at that same number on the scale,
and this is why you have to trust the process.
You have the have the patience.
Also, when I'm saying 1% of body weight per week,
this is on the high end of body fat.
If you get closer to 10% body fat,
and when you get 12 or 13,
you actually want to get to 0.5% of body weight loss
per week and no more than that.
So if you're 180 pounds, and you want to lean down,
and you gotta lose 10 pounds,
you're looking at 0.9 pounds per week as a target.
So you don't want to go any faster than that
because it's gonna become unsustainable,
and you're gonna have all these negative effects
that I mentioned, like hunger cravings, muscle loss,
and all the other stuff.
So you do want to follow the right rates,
follow the process, know your numbers, obey the 90/10 rule,
and you will actually get there successfully.
That is what I want to share with you here in this video.
Let me know in the comments below if you find this helpful.
I'm also gonna leave a video here at the end,
which you can check out, which is gonna help you
on your journey, and I will see you in the next video.