5 Steps to Get Under 8% Body Fat (Science-Based)

Get to single-digit body fat by implementing these tactics.

Check out how to get to under 8% body fat, according to science, following these 5 steps.

Embarking on the journey to achieve single-digit body fat is a big challenge, but it’s all about dedication and a smart fitness plan. The goal is to reveal a sculpted physique with defined muscles, visible veins, and a chiselled appearance. Yet, getting super lean has its challenges, like dealing with increased hunger, lower energy, mood swings, and feeling cold. Knowing these upfront is essential before diving into this ambitious goal.

To achieve single-digit body fat, think of it like sculpting a masterpiece. You need a precise understanding of how your body works and a well-thought-out plan. This involves intentionally reducing body fat, which hides the details of your muscles. Following a structured approach and specific steps helps peel away this layer, exposing the definition underneath and achieving a level of leanness beyond typical fitness standards.

Understanding the potential challenges is crucial. You might face more hunger, less energy, mood swings, and feeling cold. Knowing this helps set realistic expectations and prepares you mentally for the hurdles. The guide provides a roadmap, outlining each step needed to navigate this journey effectively. From creating a small calorie deficit to using calorie cycling and avoiding cheat days, each recommendation is a piece of the puzzle for success.

The goal is not just shedding fat, but sculpting a body with a balanced mix of muscle definition and leanness.

While it’s a challenging road, understanding and committing to these steps can lead to a triumphant unveiling of your body’s true potential. In essence, the journey to single-digit body fat is a transformative experience, demanding discipline, resilience, and a deep understanding of your body. With diligence and a well-informed approach, individuals can achieve outstanding leanness, fostering a sense of accomplishment, self-discovery, and a lasting commitment to overall health.

To understand these 5 steps to get under 8% body fat, we turned to Max Posternak’s expertise. Max Posternak, the visionary behind Gravity Transformation, is dedicated to providing advice and training tips for those seeking fitness improvement and weight loss. With over 5.5 million subscribers on his YouTube channel, Max has become a go-to source for fitness enthusiasts.

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5 Steps to Get Under 8% Body Fat (Science-Based)

Step 1: Create a Small Calorie Deficit

Full bulk up meal planSource: Yaroslav Shuraev on Pexels

Before embarking on the journey to single-digit body fat, it’s crucial to evaluate whether it aligns with your long-term goals. Recognize the potential drawbacks, including hunger, low energy, decreased libido, light-headedness, mood swings, and a constant feeling of coldness. Acknowledging these challenges sets realistic expectations.

To initiate the fat loss process, create a modest calorie deficit. For those already at a relatively low body fat percentage, a slight deficit helps prevent the rapid decline of anabolic hormones like thyroid hormone, growth hormone, insulin, insulin-like growth factor 1 (IGF-1), and testosterone. Research supports maintaining a 20-calorie deficit for those between 12-14% body fat, a 10-calorie deficit for 10-12% body fat, and a 5-calorie deficit for 8-10% body fat.

Step 2: Calorie Cycling

Optimizing diet and lifestyle for hunger control is crucial during a prolonged fat loss journey. Calorie cycling involves alternating between higher and lower calorie days to enhance diet adherence, satisfaction, and overall weight loss compared to continuous calorie restriction. Maintain protein intake consistently, adjust carbohydrates or fats on lower calorie days, and schedule these days on rest days to minimize muscle loss.

Step 3: Be Cautious with Cheat Days

While cheat days can aid mental resilience during weight loss, they may not be conducive to achieving extremely low body fat percentages. Avoiding cheat days prevents the risk of regaining lost body fat, as the tiny metabolic increase is typically temporary. Instead, focus on adjusting calorie intake and exercise levels to break through plateaus.

Source: Sander Dalhuisen on Unsplash

Step 4: Adjust Caloric Intake or Increase Activity Level

When faced with a weight loss plateau, consider either lowering calorie intake further or increasing physical activity. Both approaches are effective in creating a calorie deficit, but reducing calories may be more practical, as excessive cardio can hinder muscle growth. Be mindful of the interference effect and choose lower-intensity cardio forms while scheduling sessions away from strength training workouts.

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Step 5: Prioritize Quality Sleep

Adequate sleep is paramount for achieving and maintaining low body fat levels. Sleep deprivation disrupts appetite-regulating hormones, elevating hunger and suppressing satiety. Moreover, poor sleep quality impedes fat burning and promotes muscle wasting, shifting the balance of weight loss from fat to muscle. Prioritize sleep to optimize hormone regulation and enhance the effectiveness of your fat loss efforts.

Embarking on a journey to single-digit body fat requires a thoughtful and sustainable approach. By creating a small calorie deficit, implementing calorie cycling, being cautious with cheat days, adjusting calorie intake or increasing activity, and prioritizing quality sleep, individuals can navigate the challenges and achieve their desired level of leanness.

Remember that maintaining extremely low body fat levels may not be sustainable long-term, and a balanced approach to health and fitness should always be the priority.

Watch the full video below for more information.

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The significance of consistency in weight loss cannot be overstated. It serves as the cornerstone for establishing sustainable, healthy habits that pave the way for enduring success in shedding those extra pounds. Here’s a closer look at why consistency plays a crucial role in the weight loss journey:

  1. Calorie Deficit Creation: Consistently adhering to a well-balanced diet and regular exercise routine is instrumental in establishing a calorie deficit—a fundamental requirement for weight loss. The act of consistently consuming fewer calories than your body expends becomes a key strategy for achieving gradual and sustainable weight loss.
  2. Momentum Building: The power of consistent healthy habits lies in their ability to build momentum. By incorporating these habits into your daily life, you cultivate a sense of motivation that propels you forward in your weight loss endeavors. This momentum becomes a protective shield, guarding against setbacks and relapses, and keeping you steadfast on the path toward achieving your weight loss goals.
  3. Discipline Development: Consistency demands discipline, and cultivating this discipline is a valuable asset in the weight loss journey. It acts as a fortification, enabling you to resist temptations and navigate challenges that may arise. This disciplined approach contributes significantly to maintaining healthy habits over the long term.
  4. Measurable Results: One of the perks of consistency is the ability to track your progress and witness tangible, measurable results. This serves not only as a source of motivation but also as a compass, guiding you in the right direction and reinforcing your commitment to your weight loss objectives.
  5. Habit Formation: Consistency lays the groundwork for the establishment of new, healthy habits. Over time, these habits become ingrained in your lifestyle, simplifying the weight loss maintenance phase. The transformation from intentional efforts to second nature facilitates a sustainable approach to long-term weight management.

In essence, consistency stands as a linchpin in the pursuit of weight loss. Through the unwavering commitment to a healthy diet and regular exercise, you not only create a calorie deficit but also build momentum, develop discipline, witness measurable results, and seamlessly integrate lasting habits into your lifestyle. This steadfast approach sets the stage for attaining enduring success in your weight loss journey.

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