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Muscle-Building Workout and Diet


– So let’s talk about
getting below 15% body fat. And what I’m gonna share with you here are three shifts that will help
you not only get that lean, but also finally get that
physique that you can be proud of and making this a lifestyle. And a lot of this is gonna
be based on my experience, having been lean, between
10 and 12% body fat for more than six years now. Also having coached
hundreds of individuals to get to that same point, as well as looked at scientific
literature to see really what we need to know
about getting that lean and making that transition
into a healthy lifestyle. And also none of this
some kind of quick fix that works overnight or
some kind of solution that’s gonna kind of avoid hard work. Like, there’s no such thing. You need to put in hard work
to get below 15% body fat, especially when it gets
down to 10% body fat, that is not easy. And it is difficult, it
requires a lot of patience and work that you need
to be willing to put in. And by the way, if you’re new here, my name is Mario Tomic,
if you’d like to know more about nutrition, health, exercise, how to make
this a healthy lifestyle, consider subscribing below so make sure to hit that bell icon, turn on notifications for the future videos, and now let’s dive into it. Now the first shift
that’s gonna help you get below 15% body fat that
you need to implement is managing your nutrition
decision fatigue. And this is really critical
’cause as you’re getting below 15% body fat, you
need to know your numbers. You need to know your
calories, your macros, what food choices you’re gonna get. You really have to structure
things in a right way and keep track of that
over time to make sure that you can iterate and make
changes based on the data that you’re gathering. But really critical here
at this stage is to have really solid game plans where
you don’t have to decide every single day what you’re gonna eat. You have your default choices. Let’s say for each macro
nutrient you pick out a couple of choices that
are your top choices so you can always rely on those choices. The worst thing to do
when you’re trying to get below 15% body fat is to wake up every day and then decide what you’re gonna eat. Go check the fridge, see what you can piece together somehow. That is not gonna really lead to success because it’s gonna drain you. If not in nutrition, it’s
gonna drain you somewhere else. And that decision
fatigue that you generate by constantly making decisions
like this every single day for every meal that you eat,
will eventually get to you. So one shift that is really
helpful when you’re getting below 15% body fat is being
very deliberate with planning, having your meal templates,
as I like to call them. So having your meals that you
know really tick all the boxes when it comes to what you
need to hit in terms of your numbers, personally
that work for your metabolism and will get you to
actually lose that body fat. That’s really critical. Having those templates, having
those pre-defined choices so you don’t have to
decide every single day. And this is a structural
thing that helps so much when you’re talking about
getting that precision and getting those metrics and that data because also it makes it easier for you to make adjustments over time. So structure and actually
eliminating that decision fatigue is really critical and
that’s the first shift that I want you to make
because it’s definitely going to help you get below 15% body fat. Now a second shift
that’s gonna help you get below 15% body fat and actually
make the process a lot more manageable and easier is
thinking about how to make your overall lifestyle more active. And by this, I don’t mean
adding more deliberate cardio or more resistance strength sessions. I really mean by how can
you make the lifestyle factors more active? Stuff like walking every day, are you taking a daily walk? Are you spending most of
your time sitting down? Can you do some of the phone
calls that you’re doing standing, walking around? How can you actually
squeeze in more activity? Are you taking the stairs,
are you taking the escalator? What are you actually doing
that will be able to increase your energy expenditure? And this is really critical
because it all adds up. Every single little thing
like that does add up and makes a diet a lot easier
because you don’t have to cut as much on the food side of things now because you’re eating more, your training can also be better. And especially if you’re
getting down to 10% body fat, good high quality workouts
are really what’s gonna enable you to first off keep all the muscle, but even build muscle
mass as you’re doing that. So having a more overall active lifestyle, especially if it’s now the season where the weather is great, and
you’re in a place where you can actually do that, you really want to take advantage of that. And if you’re, let’s say
dieting or cutting during the winter time, there you
can look into a standing desk, you can look into a treadmill desk, and really finding ways to
actually keep yourself active. Because it is really critical to do that to make the whole process
easier and much more manageable. And this lifestyle that
you will create by doing these habits will actually help
you ultimately also maintain the results when you
eventually get to your goal. And it’s gonna really
make this whole lifestyle and whole journey a lot more enjoyable and stress free and you’re
gonna be really happy with the end result. Now the third shift you
wanna make when we’re talking about getting below 15% body fat is having a very very clear road map of
exactly what you need to do, where you need to go in
terms of the body weight, in terms of how much you
need to lose per week. And really planning that
out properly so you know what to expect, what to look out for. So for example, if you
got 30 pounds to lose, have deadlines in place, know
when you’re supposed to be at that weight if you
follow certain metrics. Really have things in
place that is a road map. Like if you’re a developer right now, if you want to develop an app, you will have a road map, you will know when to
release what feature. You will know how to iterate, when do you need to ship that out. If you’re someone who’s,
let’s say creating something, you’re an engineer, you’re
engineering something, well, there’s a road map for that product. You’re not just gonna wing it
and try to actually get there without having any kind of path. So you wanna really sit
down at the beginning of a fat loss phase, if
you haven’t done this, if you’re now in the
midst of a fat loss phase, really plan this out. Okay, at what point am I
supposed to be that lean? When is this gonna happen, how is that gonna change over time? And have some ideas really
where this is headed because if you’re just kinda guessing without kind of any road map, and not anticipating, let’s say a holiday where you might want to go
into a maintenance phase or something that’s gonna happen where you want to actually shift
out of a caloric deficit. And really planning that
stuff out ahead of time and having again, a plan
that you can execute to take away that decision fatigue. To take away that lack of predictability. Because if you have that
little bit of predictability, if you know where you’re headed, it’s gonna be much easier for
you to put in maximum effort and you will know approximately
what to look out for and what mistakes and
obstacles are basically headed your way so you can
actually deal with them and prepare for them. And a road map is really really critical and something that I do
for any goal in my life. I have actually the end goal
and I start breaking it down. If I want to do this in six months, okay, where do I need
to be in three months? Okay, where do I need to
be in a month from now? Where do I need to be in a week from now? Where do I need to be
by the end of the day? What I need to do right
now to actually get closer to that six month goal. And really break that down
because that’s gonna help you a lot in the process
of you attaining the goal and you’re not gonna just
end up in the dream world thinking about one day it’s gonna happen, this is gonna happen. Or you’re also gonna get
too caught up in the process so much that you lose motivation, you can use the end goal
to motivate yourself and remind yourself why you’re doing this, but then you get down to
the process of exactly what needs to happen today
in order to make that dream and that goal an actual reality. And that’s really how you approach things. That’s how you reach high level goals and going below 15% body fat is definitely a high level goal, it’s not
something that’s gonna be easy. It’s gonna be very difficult. So you really wanna have all these things, you wanna tick all
these boxes to make sure that you’re doing things right, that you’re following an actual
plan that will get you there instead of just winging it
and if you’re winging it, I mean that’s like hoping, and hope is really not a
strategy that is reliable. So you wanna definitely
follow step-by-step so you can iterate, use data, make changes over time and
have good systems in place. And I’m actually gonna leave
a video here at the end, it’s gonna help you get to 10% body fat, which I want you to check out, there’s lots of good stuff in that video. Also if you want to work
with me as your mentor and as your coach, I’m gonna
leave a link in the description below where you can find
more details about that. And I will see you in that next video.

34 thoughts on “Going From 15% to 10% Body Fat (3 Shifts You MUST Make)

  1. Are you on the journey of going from 15% to 10% body fat? Here are 3 shifts you must make to makes to get to 10% body fat and take your physique to the next level. -Mario PS. If you're stuck at 15% body fat for weeks and months, check out this video as well https://youtu.be/7NA51Jf2uH8

  2. Great advices. Tnx to Mario, Thomas Delaurer and Edvard (V), I am maybe in the best shape of my life. I have learned so much , especially about nutrition, IF and how the body works in general. When I was younger, the only source of information was some fitness magazines, nowadays you can have a personal couch for free …

  3. Awesome vid once again man! Just finished up a leg workout, still on the floor, could you give me a hand? 👋😂

  4. Hey Mario , what to do if i've been cutting for 7 months and lost over 40 pounds and reached 16% BF percentage but now all my progress stopped for over a month and i'm getting more tired and weak .. i wanted to reach 12% first then shift to lean bulking but it now seems impossible to get even leaner .. would you recommend me to start bulking now without getting lower fat percentage ?

  5. I kinda miss some of the pre-yellow-thumbnail era less polished videos like the Live Q&As, day of eating/lifting, walking on the street selfie Mario, etc. 😉 I know the new style is bringing good results for you and many new and fresh viewers that awe at the super advanced concepts you brilliantly explain and are actually the right audience that may convert to new clients. But maybe mix it up for us old folks, that been here a while, will ya :p

  6. Hey Mario, your podcasts about mindset and how to be more productive have helped me a lot during my exams and now i passed them! Thank you man!

  7. That’s a good idea. Someone should put out a fitness product called “Magic Pill”. Bet it would make a lot of money.

  8. Awesome video Mario. I haven't seen anyone talk about these super important things. these are major things anyone who's looking to get lean must have.

  9. Hey Mario, you mentioned planning your meals and having basic meal templates to meat “your numbers” could you maybe make a video covering how to find personal macros and nutrient needs

  10. I can not agree with your requirement to exactly structure a nutrition plan. I have a family and that would just be too time consuming and inflexible.
    I beast, feast and fast on a regular basis and constantly went to and remained at 10-15% body fat while constantly building muscle. There is a general guide line what to eat and what not, but I don't plan anything regarding meals. I buy good stuff, put it in the fridge and cook from it.
    I developed a feeling and intuition what and when to eat. I just listen to my body.
    If I binge some time I control body fat by fasting a little bit longer (up to 20-22h a day, normally 14-16h a day).
    I try to feast after working out, but that often does not work. Sometimes it's also the other way around.
    I don't like the idea to plan meals, honestly I find it completely unnecessary.
    I like that every day is different and full of small surprises (what about eating out this evening – No problem)

  11. Wouldn't simply eating every other day (managing your calories & macros during the eating days) greatly speed up the process & make it much easier to keep the results? Not eating for 24 hours, also really helps you avoid or at least reduce decision fatigue.

  12. I'm currently at around 8-9 ish bf% and I look kind of skinny, I think it's time for some bulk-cut cycles for some gains 😅

  13. Reducing decision fatigue is a big one. I've had the same reliable breakfast for years and it's helped me remain consistent with my health. Plus it saves on the willpower when it comes to dinner time when willpower is low! 😅
    Great video once again Mario!

  14. I would be happy just getting and keeping 12.5%. Summer heat and beers and everything seems to be blocking me from staying below 14 previously 15 right now.

  15. Hopefully you answer this for me. What's the health literature say about maintaining 10%. Is this something that is healthily maintainable for a long duration, or just something to do for a short duration

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