Are you trying to lose even more weight? Something below 10% of body fat? Here is what you need to know.
Before we begin telling you what you need to know to get down to 10% body fat, it is important to note that you don’t have to. If you want to lose weight for aesthetics, sometimes getting into lower digits of body fat percentage is very difficult and sometimes even unnecessary.
Getting to 10% body fat will certainly make your abs show and get a more defined muscle look. But you can also get that at higher body fat percentage – depending on genetics and how strong you are at the moment, you can look powerful even at 15% body fat.
However, you probably clicked here because you are set on your path to get to 10% body fat or maybe even lower. Or you clicked here because you are just curious about what people do to get to that point. You should know, the way to get to low body fat percentages is not an easy one, and not enjoyable either.
We previously wrote two extensive articles about something similar, to get to low body percentage levels and also how to change your body visually the fastest way possible. Again, as we said before, it won’t be easy, enjoyable, or even sustainable.
The professionals who go through competitions of bodybuilding or bikini contestants don’t always look trimmed year round, but rather they have a plan on how to cut back on calories and maintain muscle mass while lowering their body fat percentage.
You likely are not one of those professionals – if you are, talk to a doctor, nutritionist or someone in the fitness industry to give you a more direct approach tailored to your needs and reality. But if you are looking for something more generic, check out what Mario Tomic had to say. Mario Tomic is an entrepreneur who helps other busy working professionals get fit and build a sustainable and healthy lifestyle.
Here are the 3 things that you should know to get down to 10% body fat according to Mario Tomic.
3 Things You Must Know to Get Down to 10% Body Fat
There are many mistakes a person can do to get to 10% body fat, and Mario Tomic has made a few. That’s why this is not a list of quick fixes that will help you get to low body fat percentages such as waist trainers, fat burner pills or detox cleanses – those are only effective at taking your money.
No, Tomic talks mainly about nutrition, because nutrition is the base of how your body looks like. No matter how much you work out, how many hours you spend in the gym or running outside, if your nutrition is not on point, you will never get to 10% body fat. You could get closer to 15%, but to get to 10 or single digits, you need to be consistent and precise with what you put in your body.
In the video below, Tomic talks about 3 things you must know to get to 10% body fat. Here’s a summary of what he said:
1. Know your numbers
- Calories (daily & weekly): you need a caloric deficit
- Macros (protein, carbs, fats)
- Meal frequency & timing
Set up a plan for your daily calories and weekly calories. You can also try intermittent fasting by compressing your eating widow to just a few hours a day.
2. The 80/20 Nutrition Rule
- Spend 80% of calories on whole, healthy, unprocessed foods
- The remaining 20% can be spent on processed foods, junk food, or desserts if you want – if you don’t do this, cravings will go through the roof
- As you get closer to 10% body fat, even 90% should come from whole, healthy, unprocessed foods
As you get closer to 10% body fat, you can still lose weight by eating junk food every once in a while, but you cannot cheat your way out. Caloric deficit is important, but you should apply the “know your numbers” point of eating the correct ratio of macros to keep losing body fat, otherwise you will be swimming against the tide.
3. Have patience with the body fat loss process
- aim to lose 0.5 – 1% of body weight per week
- don’t try to cheat the system, just enjoy the ride
- sometimes watertight retention keeps you at the same number on the scale
- if you get close to 10% body fat (10-13%), aim to lose no more than 0.5% of body weight per week
For more info and a deeper explanation of each of the arguments above, click on the video.
Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:
- Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
- Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
- Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
- Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
- Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.
It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.