Lose 5% Body Fat Quickly | Detailed Plan | 3 Steps

Losing the next 5% body fat can feel like a lost cause when you have been tracking your calories, doing your cardio and you just feel stuck. Losing muscle is always a big concern when losing body fat because it will lead to not only looking worse, but feeling worse and can lead to long term body fat gain.

Wether you are trying to lose belly fat or lower back fat. These are the simple things that many are missing.

The love handles you want to lose may just be a few steps aways, literally. The stubborn body fat that we hang on to may not be stubborn at all, it may be us that is stubborn.

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lose 5% body fat quickly using this approach to nutrition, cardio and daily routine.

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[richardgosselin]

I've said this before. Being able to come on YouTube and get advice like this from a coach like you is amazing. Thank you so much.

[MrJambolife]

Superb as always. I walk daily 15-20 k steps with a 10 kg vest. Minimal impact. Recover daily and get loads of thinking done. Win win.

[westfieldartworks]

Movement has such a powerful effect on how controlled your blood sugar/insulin levels will be, your appetite, and your daily caloric burn, that I believe it is thee number #1 factor in getting lean. Clarence Bass in his 1979 book " Ripped 2, " said the exact same thing. He even capitalized the word " MOVEMENT " to emphasize the point. " Our metabolism's don't slow down....we slow down." -- man is that ever right! Thanks Paul.

[chrisbrennan]

Great information. I am 54 and enjoy walking at a fast pace way more then jogging.

[ChrisDeVarro]

Paul!!! Lets get it brother. Wrapping up the 15, 000 steps to the channel right now.

[AmberTheeSag]

Thought I didn't have options (have home gym but too cheap to buy a treadmill ATM) but you have opened my eyes. I walk around my small living room while watching morning TV. That's been a game changer. Thanks Paul.

[Teksoul]

It’s actually crazy how much cardio does for you and it can literally be so easy, if I find my self hungry or anxious I just go for a short walk it does wonders and the easiest thing I recently discovered that I wish I discovered earlier is to sit on the stationary bike and watch a movie burning calories barely trying, I’m trying to get to 10% and I’m around 13% atm

[dragooz]

My friends and i were discussing this recently. How people are generally lean(er) in their college years - even with all the food and parties. Because, you're walking constantly! Across a huge campus, up late running around, etc.

[boydhanel]

Thanks Paul, great straight forward advice.

[keithrobson]

Great advice. I love walking, weight and bfp down 10% in the last month, no muscle loss. I see it as a game to try to move more at every opportunity. Weights and strength training No.1 priority, then enjoyable cardio - walking, boxing and swimming. Staying in a deficit until I get where I want to be, fasting so I can have the freedom to still enjoy food. I even have a beer. 🍺

[brittanygray]

What you said about not losing muscle right away really helps ease my mind. I've been building for more than 6 months and I am so excited about the strength and muscle size Ive gained. Im about to do a cut and I immediately freak out when I get slightly weaker like the muscle is leaving my body. 😂 So that helps a ton to hear.

[DiggingDeepVlog]

Movement is key. I prefer jogging as I can burn more calories in less time but to each their own. Eventually your body gets used to it and you actually feel more energized after a workout then tired and sleepy. I do a 1/2 mile walk for a warmup and a half mile walk to cool down though so that adds an extra 100 calories burned. Staying hydrated and keeping track of your food intake are also crucial. Love your videos Paul much love!

[saraslife.]

I’m taking your advice - starting to eat the same thing for a few days to see if there’s progress.

[bwoodle]

Hi Paul, I'm a big fan of your videos and watch them all for motivation. I'm also a competitive distance runner. One thing that stood out in this video is your mention of 140bpm as a limit for LISS cardio. There's a huge variability in heart rates in the general public, and for me 140 bpm is actually quite high. I typically rest at 40 and run at 125. Just mentioning that there will be a large variability in your clients.

Best,
Brent

[Professor]

Running creates a huge mental barrier. Also one needs to be careful with meniscus tears. Walking is easier to stay consistent. You can easily read or watch something on an iPad.

[norwaywitnessteam]

Great video! Very helpful!! Thank you!! I am having a hard time getting 180 grams of protein in everyday while remaining at a caloric deficit. I am trying to keep calories low to loose the weight that I need to lose while keeping protein that high is not that easy.

[Justinvanjamz]

Very genius advice! Paul is great, ive subscribed. Now that i think of it i probably lost the most weight snd gained the most muscle simply working a labor intensive job for 12 hrs a day. Although the gym is kinda like a supplement to the day

[ColinDeWaay]

I ran for 5 minutes the other day. Almost died.

[CloudJ]

im liking the recent content Paul, keep it up ! i started walking everyday cuz of you, and whenever i get unmotivated, i open you're videos again, THANK YOU
btw, what is your treadmill settings ? the incline and speed, i go around 5 INCLINE, and 5 on the speed .

[uno]

Awesome guidance as always👌🏾👌🏾, thank you Coach! 👍🏽