This video details a science-backed plan to achieve and maintain 12% body fat. The plan addresses training, diet, and mindset, incorporating expert advice from scientists and coaches. It emphasizes avoiding muscle loss during fat loss and overcoming metabolic adaptations.
Training: Prioritize weightlifting to minimize muscle loss during fat loss. Consider lighter weights and higher repetitions, especially as fatigue increases. More frequent workouts (2-3 times a week per muscle group) are suggested for fat loss phases compared to bulk phases. A small number of sets (6 hard sets per muscle group per week) can be sufficient to prevent muscle loss.
Diet: Focus on sufficient protein intake (1.8-2.8 grams per kilogram of body weight). Calorie deficit is crucial, but extreme restriction can lead to muscle loss. Track weight daily and adjust calorie intake (reduce by ~100 calories/day) if weight loss plateaus for two weeks. Limit extremely large calorie deficits; aim for 5-7% body fat loss over 12-16 weeks. Minor indulgence is acceptable within a calorie target.
Cardio: Cardio is beneficial, but its impact on calorie expenditure might be less than anticipated due to metabolic compensation. Prioritize steps (7,000-9,000 steps per day as a baseline, potentially increasing to 12,000–15,000) or short cardio sessions (2-3 per week). Use only when fat loss stalls.
Mindset: Avoid extreme dietary restriction before planned higher-calorie events. Own treat meal choices rather than feeling guilty. Acknowledge and accept that hunger is a normal part of dieting. Understand that individual body fat set points differ.
