3 Habits You Need To Get Below 20% Body Fat (THE COLD HARD TRUTH)

Here are 3 habits that keep most guys at 20 - 30% body fat. Fix this to get lean.

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About the video:
Just eat less and move more. When you say it like that, losing body fat sounds pretty simple, yet getting below 20% body fat is very difficult for most guys. And one of the reasons why it’s so difficult is because along with the excess body fat come a lot of bad habits, which make changing your behaviors much harder. And unfortunately, most fat loss advice you’ll come across these days ranges from overcomplicated stuff that barely makes any difference to complete nonsense that doesn’t actually work.

And in this video, I’m going to share 3 habits that keep most people at 20 - 30% body fat and what you need to do to fix them. If you apply this fat loss advice, I'm confident you’ll be well on your way to losing body fat and finally getting the lean physique you want.

About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physique in the most efficient way possible and turn it into a lifestyle long-term.

Since 2011, I've spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance.

Most people don't know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.

#fatloss #habits #fitness

Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, or illness.

[eyespy]

Two of the greatest things you could do in your quest to lose fat:
1. Eliminate alcohol consumption entirely, as was stated in this video. From my personal experience, after two weeks of completely eliminating alcohol, I dropped about 5 pounds and a few inches here and there, and I wasn’t even exercising yet. Aside from the food traps alcohol may cause you to fall into, alcohol causes bloat and inflammation. Think about it- alcohol is basically poison, and it causes your body to go into crisis mode in order to metabolize it. This causes major inflammation all across your body, making you appear bloated. Ditch the alcohol.

2. Get a digital food scale and start thinking in grams! It’s amazing how paying attention to nutrition labels and serving sizes will make you realize how much you actually overeat when you actually start weighing out your food and tracking your calories. Eventually, you will get into the whole “macros” thing and really start dialing in your nutrition.

Good luck on your journeys everyone. Keep at it, be smart, and you’ll get there 💪

[iflankzttv]

I’ve literally just stuck to 3 litres of water a day, cut down my carb intake and upped my protein as well as doing HIIT exercises. I’ve been losing around 4-5 pounds a week. Currently 1 stone and 7 pounds down at 14.8 stone :) very happy

[nattyforlife]

I recently lost 16;lbs. I went on a combo of intermittent fasting and low calories. I also do calisthenics and walking.Now I am 60 at 10 percent bodyfat, and my chlostetol dropped from 220 to 175

[catyear]

I hit the like button and instantly lost a pound of fat ! This is great !

[vosster]

The shortest and best summary I heard on youtube for years. Perfectly done Sir! Calorie deficit, high protein, workout and strategies to stick with it. Thats it. No trends and nonsense, no micro solutions and secret potions. Just sticking to the elementary basic fundamentals. The rest is physics. Energy in - energy out. And one loses weight.

[rballersUnited]

This is hands down the most accurate summary of how to lose weight. Thank you Mario.

[jayty]

Done 3 major fat loss journeys and always fell back into the bad habits once the calorie deficit period was over, I can honestly say eveytime I started the journey I would come back to this channel, as Mario really does know what he's talking about, and is very motivating during this time! Glad to see you're still putting great content out there 👏 👍

[schwaiger]

No doubt that my body is the way it is because of bad habits! All in for the cold hard truth, there are no shortcuts :)

[Greg.Mika.]

Just a quick comment to boost the algorithm and support the channel.
Great advices as usual.
Thanks for your consistency Mario! 👍

[andimatt]

From my past I`ve learned that cutting out alcohol was the best thing I did for myself and my future goals <3

[generalkaboom]

Yes I need this because I have lost over 40+ pounds, and went from 284 lbs to 238.4 lbs to this day!

[jondeaux]

The most direct 7 minute video to lose weight, ever. Nice job sir!

[Vnm-shjv]

I do calorie counting. It helps so much. I know it takes time, but I definitely will get where I want, soon. Slow and steady wins the race. Giving myself 90 days. I CAN do it.

[josuela]

Watching your latest video every Monday is part of my weekly workout routine. Thanks for the good information, Mario!

[alfredalfredo]

Totally agreed . More protein more full less hunger less calories !!! It’s true I practice this for 2 month now and I can tell my body comp has changed on maintenance and I’m always full . It’s the best tip I didn’t follow for 10 years stupid me . First and most important step guys ! Start from there ❤️❤️❤️❤️❤️

[borderedup]

Best presentation so far that I've seen on YouTube. Clear, concise, factual

[DinkyGaming]

Yh. I figured this one out myself 2 months ago..so far im 2 stone down. 9 more to go..am in deficit of 1200..i actually struggle to reach 1200 personally. No alcohol, cut added suger, lowered carbs(not by choice but some give me palpitation) upped protein. Low fat and no processed foods.. I also got rid of smoking. Smoke free 7 months now.. im getting there.. bettering yourself if defiantly a long road with no shortcuts

[point-five-oh]

I love your "NO BS" attitude Mario. Been on OMAD for over 2 weeks now. I've had some pretty incredible results. IF + OMAD is actually pretty easy to do consistently once you get over the mental hurdle of knowing that you're not eating most of the day. First 3 days were awful, craved high calorie dense junk, and sodas and all that, but after 2 days, didn't really feel that anymore. Week later my food started to taste better, I started to appreciate the food I did allow myself to eat a LOT more. I used to scarf it all down like I hadn't eaten in months, now I slow down to appreciate it. Anyone looking at trying out IF/OMAD, if you can't cold turkey down to OMAD, try the 16-8 variant and work your way down. I'm not kidding or trolling when I say after a week my energy levels are spiked higher than it's ever been-- about as much as I had back in High School, my cravings are gone, and I feel incredible, even though I am not quite at the target weight I had in mind. My weight currently is 250lbs, I want to get down 50lbs by the end of the year, and get around 180lbs by my birthday next March, and I've already lost 6.5lbs (After I math'd out the water weight). I am 6'0-6'1 for the record, I'm not severely obese, but I got a lot of flab I want off. The last thing to consider is that your meals matter. The nutrition matters. Don't eat empty calories. Every calorie needs to be worth the nutrition it provides.

[codingtranquility]

What's really helped me => 1) Sticking to foods that have a high thermic effect, 2) Starting my cut at a moderate deficit, so I have room to go down once my body adapts to the current deficit, 3) Starting my cardio moderate so that I don't have to do hours of cardio a week once my body adapts to the current cardio time

[pinterestexpress]

Great vid-short, concise & to the point. Don’t change your format-best I’ve seen! Thanks