Before we get into this article it’s important that we mention one thing – getting under 10% body fat is not exactly easy.
It takes a lot of hard work and dedication if you want to get shredded – however the process itself is quite simple.
Tons of people have already done it and figured it out so all you need to do is follow the time-tested method for leaning out.
This includes two components – diet and training.
In order to get under-10% body fat you will need to pay close attention to your diet. No more snacking, high-sugar foods and trips to McDonalds.
Instead you will need to focus on eating lots of protein and veggies.
Some great sources of protein include chicken, beef, cottage cheese, tuna, lean red meat, eggs and whey protein powder.
A solid guideline is to aim for 1 gram of protein per pound of bodyweight.
As you can imagine, consuming that much protein over 3 meals is quite difficult so you will want to replace your 3 big meals with 5-8 smaller ones throughout the day.
For example, if you weigh 150 pounds you will need to consume 150 grams of protein per day. 50 grams per meal for 3 meals is a lot however if you split that over 6 meals it’s only 25 grams each.
With your protein you are going to want to get plenty of veggies and low-sugar fruits.
Now we aren’t saying you have to eliminate carbs (although some people do very well on those types of diets) but try to stick to whole what breads and pastas as well as brown rice.
White grains should be avoided entirely – they won’t help you at all. In general, try and get most of your carbs from veggies. Some examples of meals include:
- 2 eggs and a handful of almonds
- Steak with sweet potato
- Whey protein powder with natural peanut butter and milk
- Chicken breast with broccoli
A lot of people seem to think that they should do as much cardio as possible when trying to lose fat.
This is actually counter-intuitive because you will end up losing a lot of muscle along with the fat leading to a skinny-fat physique.
Instead, focus on lifting weights 4 times per week and add in some cardio sessions for non-lifting days.
Now just because you are losing weight doesn’t mean you should train differently – you should still be lifting heavy in the hypertrophy range (8-12 reps).
Muscle burns a lot of fat on its own so you want to make sure you maintain as much of your muscle mass as possible.
Amp Up Your Metabolism
Losing fat can be tough as over time your body starts to adjust to fewer calories.
Metabolism slows down, you aren’t able to lift as much in the gym and all of a sudden your progress comes to a grinding halt.
While most people tend to cut calories more aggressively or do more cardio to compensate this will actually make matters worse.
It results in more muscle being lost than fat and leaves you with an undesirable physique.
So how can you avoid this? Simple, take a fat burner.
A high-quality fat burner will use natural ingredients that individually help boost metabolism, energy levels and reduce appetite.
However, by taking these ingredients together in a single product you benefit from some pretty amazing synergies.
A high quality fat-burner will reduce your appetite making it easier to get by on fewer calories.
Second, they will increase your energy levels so you can lift harder (maintain muscle mass) and get through those gruelling high intensity interval training sessions (ideal for burning fat).
Finally, they will boost your metabolism making you burn more calories around the clock.
As a result you won’t have to cut calories too aggressively which means you will hold on to more muscle mass and feel better overall.
We’ve made a report on the best fat burners on the market that actually work. Make sure you go with a product that does not contain under dosed and ineffective ingredients.
See in our report here which fat burners work the best and what ingredients to look for.
If you combine a great resistance training program (which involves performing heavy compound lifts in the hypertrophy range), along with a moderate calorie deficit and some cardio you will definitely make progress over time.
Add in the fat burner and that progress will be more sustainable. Remember that you shouldn’t be losing more than 1 pound per week otherwise you are likely shedding that hard earned muscle.
Now go to the gym and get to work!