Depending where you're starting, dropping to 10 percent body fat can be accomplished in a matter of weeks or months. Getting body fat levels to low double digits requires discipline and commitment to two aspects of your daily life: Exercise and nutrition.
Dropping Body Fat
Step 1
Eat five to six small, balanced meals per day. Trainer and physique coach John Romaniello of Roman Fitness Systems in New York advises a daily protein intake of 1.5 g per pound of current body weight, not lean body mass. Carbs are set at 1.5-2 g of lean body mass, not body weight. Fat is set at 0.5 g per pound of current body weight, with most of that coming from sources rich in omega-3s, such as salmon and fish oils.
Step 2
Lift weights using a three- or four-day training split that utilizes compound movements (more than one muscle is working at a time) and short rest periods between 30 to 60 seconds, according to Nate Green, author of "Built for Show." Training sessions should last 45 to 60 minutes and should consist of at least one exercise for every major muscle group.
Step 3
Add 30 to 45 minutes of cardiovascular exercise at least five days per week. Combining cardio with weight training will cause your body to burn more calories and for longer periods of time. Adjust the intensity level, from easy jogs to full-out hill sprints, based on how your body feels and how much fat you need to reduce. In the short term, more intensity will equal more calories being burned.
Step 4
Log your exercise and food intake every day. By tracking your progress, or lack of it, you can identify patterns of success as well as tendencies that may be holding you back.
Step 5
Get at least seven to eight hours of sleep every night. Your body will be stressed by your constant efforts to get it to shed fat. Don't halt your progress by not allowing your body enough time to recuperate.
Tips and Warnings
- Make it a point to make yourself publicly accountable to increase your chance of success. Tell everyone about your goals.
- Before starting any vigorous activities, you may need to see your physician before beginning an exercise program.
Things You'll Need
- Gym access
- Training journal
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