How to Lose 8% Body Fat in 30 Days

It is difficult, don't think it will be a walk in the park, but is doable.

Do you want to know how to lose 8% body fat in 30 days? Keep scrolling to find out.

It might seem absurd to even achieve that, but Brendan Jones managed just that!

The Goal Guys are two brothers (Brendan and Cam Jones) with a YouTube channel with more than 400,000 subscribers. They share videos in which they take on “different goals in fitness and productivity.”

And why would Brendan go through this process? In a vide, he said he had two months before getting married, which is very exciting. However, what’s not so exciting is the shape he’s in once again. His goal for the following 30 days is to lower his percentage of body fat as much as possible. Currently, Brendan has a body fat percentage of 18.3%, which is acceptable but far from ideal. With 30 days to go, he aims to see how much he can make this number drop.

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How to Lose 8% Body Fat in 30 Days

To achieve this, Brendan has decided to embark on a high-intensity interval training (HIIT) program for 30 days. On day 1, just before 7:00 a.m., Brendan is on his way to the park for the first session of HIIT. He explains the benefits of interval training, emphasizing its impact on constantly challenging different muscle groups, leading to continuous fat burning.

Brendan follows a specific program involving four rounds of 45-second intervals, with each round finishing off with three minutes of skipping and a one-minute rest. His first day consisted of these exercises:

Round 1:

  • Burpees
  • Mountain climbers
  • Jumping jack

Round 2:

  • Kettlebell lunges
  • Push-ups
  • Long jumps
  • Walkouts

After almost 5 minutes of rest, Brendan pushes through rounds 3 and 4, making it to the end of day 1. Early observations reveal that the workout was incredibly hard, especially due to the cold air challenging his lungs. Despite feeling exhausted, Brendan is determined to continue the challenge.

Round 3:

  • Kettlebell squats
  • Stationary jumps
  • Reverse crunches

Round 4:

  • Side lunges
  • Tricep raises
  • Speed skaters

On day two, Brendan hits the gym for weight training, focusing on superset exercises and a full-body weight routine to keep his heart rate elevated while building muscle. He sets up a routine alternating between weightlifting and interval training for six days straight, leaving Saturdays for rest and recovery.

Filming himself during workouts allows Brendan to review his technique and make necessary adjustments. He identifies areas for improvement in exercises like kettlebell squats and mountain climbers.

He also added sprints and jogs into his interval training. It was short bursts of sprints, elevating the heart rate to 85-95% and then jogging slowly back to rest the body and then sprint again and repeat.

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athlete runs hard during track workouts The Best Science Based Cardio Routine to Lose Fat FasterSource: RUN 4 FFWPU / Pexels

As the challenge reaches its midpoint, Brendan decides to go for a run on what was supposed to be a rest day. He runs for a solid 45 minutes straight, showcasing the cardiovascular improvements from the challenge.

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In the last two weeks of the challenge, Brendan feels like he hits his stride, going through his HIIT routine without extended rest. He also maintains discipline in his daily diet, which includes oatmeal, chicken breast with steamed veggies, bean salad, and spinach with boiled eggs.

After the 30 days are up, Brendan heads home to do his final measurements. His body fat percentage has dropped to 10.5%, a significant improvement. Brendan has lost almost eight pounds and three inches off his stomach. Reflecting on the challenge, Brendan realizes that his biggest takeaway is the importance of motivation.

So Brendan, through strict diet and high-intensity workouts and interval training, managed to go from 163 lbs to 155 pounds, and to change his body fat percentage from 18.3% to 10.5% in just 30 days.

Watch the entire transformation below in video format.

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High-Intensity Interval Training (HIIT) has gained acclaim as an effective method for fat burning due to its unique approach to cardiovascular exercise. Unlike traditional steady-state cardio, HIIT involves alternating between short bursts of intense activity and periods of rest or lower-intensity exercise. This dynamic structure elicits a heightened calorie burn, fostering an environment conducive to fat loss.

One key factor contributing to HIIT’s efficacy in fat burning is its ability to elevate the metabolic rate during and after the workout. This is attributed to the Excess Post-Exercise Oxygen Consumption (EPOC) or the “afterburn” effect. Following a HIIT session, the body requires increased oxygen to recover, repair tissues, and clear metabolic byproducts. This results in continued calorie expenditure long after the workout has concluded, offering a sustained impact on fat metabolism.

Furthermore, HIIT has been shown to enhance insulin sensitivity and improve glucose metabolism. These metabolic adaptations can contribute to better regulation of blood sugar levels and, consequently, a more efficient utilization of fat as an energy source. Additionally, the intensity of HIIT stimulates the release of catecholamines, such as adrenaline, which play a role in mobilizing stored fat for energy during and after the workout.

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HIIT’s ability to induce both cardiovascular and metabolic adaptations makes it a potent tool for fat burning. The constant variation in intensity challenges the body to adapt, promoting improvements in aerobic capacity while simultaneously encouraging the utilization of stored fat for energy. This dual impact on both cardiovascular fitness and metabolic efficiency makes HIIT a standout choice for individuals seeking effective and time-efficient strategies for fat loss.

However, training hard is not the only aspect of a healthy body transformation…

Why You Cannot Outrun a Bad Diet?

The phrase “you cannot outrun a bad diet” reflects the notion that no amount of exercise can compensate for a poor or unhealthy dietary pattern. In essence, it highlights the critical role that nutrition plays in overall health, weight management, and fitness outcomes. Here’s why this concept holds true:

  1. Calories In vs. Calories Out: Weight management largely revolves around the principle of energy balance, where the calories consumed (calories in) should match the calories expended (calories out). If you consume more calories than you burn, you’ll gain weight, regardless of how much you exercise. A bad diet that includes excessive calories, especially from unhealthy sources, can lead to weight gain even if you’re active.
  2. Nutrient Quality: Nutrient-dense foods provide essential vitamins, minerals, and other nutrients that support overall health and proper bodily functions. A poor diet lacking in these nutrients can lead to deficiencies, impaired immune function, and a host of health issues, regardless of your exercise routine.
  3. Metabolism: The quality of your diet can influence your metabolism. Highly processed, sugary, and fatty foods can negatively affect metabolic health, insulin sensitivity, and even hormone regulation. This can contribute to weight gain and other health problems over time.
  4. Exercise Alone Can’t Compensate: While exercise is essential for cardiovascular health, muscle development, and overall well-being, it’s not as effective at creating a caloric deficit as dietary changes. For instance, it’s much easier to consume excess calories through unhealthy foods than it is to burn those calories off through exercise.
  5. Long-Term Sustainability: Unsustainable diets, particularly crash diets or extreme calorie restriction, can lead to rebound weight gain once the diet ends. A balanced and healthy diet is more likely to be sustainable over the long term and can contribute to lasting weight management and health benefits.
  6. Body Composition: Nutrition significantly impacts body composition—how much lean muscle mass versus fat you have. Consuming inadequate protein or nutrients needed for muscle growth can hinder your fitness progress and goals.

In summary, the phrase “you cannot outrun a bad diet” underscores the importance of prioritizing a balanced and nutritious diet alongside regular exercise. While exercise provides numerous health benefits, it’s the combination of a healthy diet and physical activity that leads to optimal results in terms of weight management, fitness, and overall well-being.

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