How to Reach 10% body fat from 17% body fat

Going from 17% body fat down to 12% body fat or lower is certainly a very common goal from my experience as both a competitor and a coach. The body sees some amazing changes once we get close to the 10% body fat range where we can see less love handles, lower abs come in and the shape and detail of most major muscle groups come in. How do you know if you should focus on losing stubborn body fat or adding lean body mass or muscle?

The answer lies in the way you lose body fat. You can lose body fat and build muscle at the same time. Building muscle is a slow process which can take years but fat loss can happen quicker. If you take your time losing fat slower the muscle will continue to improve during that process.

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Should you be focused on fat loss or muscle building to reach your goal of 12% body fat or even lower at 10% body fat?

[jonathontsamantanis]

Its me again the guy who went from 390 to 175 I am now in my teens of % of body fat 18.5% who would have thought I would be sitting here watching Paul thinking we did it, thank you my friend, , everytime I think maybe I should stop now, I keep thinking not my goal yet, I am getting shredded from 400 to shredded and nothing less

[davidapplegate]

Love your Channel Paul and practice what you advise. But on this one i have a question. At 6.52 mins in you mention:- “When carbohydrates drop to 10 x body weight, in grams, i use multiple high carb days”

Im 165 lbs or 74 kilos, So by that math i need 1165g or 740 g of carbs per day. Surely thats way to high? Or is that over a week?

[tptrsn]

Hey Paul, thanks for all the information! At 56yo, 19.9% body fat by dexascan the other day, and a pretty serious exerciser, it seems like I have to get my carbs WAAAAY lower than the calculator tells me, to get my waist any smaller. Have you tried applying it to other old dudes like me?
And for context, I'm 183lbs first thing in the morning, 5-11, 34" waist, and 15 5/8" upper arms. Not horrible, but I'd like to push down toward 15% now. I hit the same body part every 5th day, and normally do at least 45 mins of 12% incline treadmill walking at about 2.7mph. Seems like I need to be 1600/day calories or less to reduce fat percentage ANY.

[TheVolcano]

What’s the best machine out there for measuring body fat?

[jarettakonneh]

Shoot, I'm trying to go to 30% to 15% body fat. I've been eating well working out 4x-5 a week mainly strength training but I'm hitting a plateau ( same weight for 3 weeks). Should I do more cardio to supplement? Any thoughts welcome.

[AruTimbreza]

5'7 male 17%bf and only 62 kg? I think u need a little bit more muscle, IMO

[LeekTheGeneral]

How much chicken rice & broccoli for meal prep should I eat Monday - sat to lose weight I am 145 5’10 or 11 but most of the fat is body fat I do 30min inclined treadmill everyday oatmeal for breakfast 9am, whey protein shake with pineapple juice 3pm, chicken, rice & broc 5pm as the last meal for the day i don’t have ig so hopefully you can answer this thru here love your vid’s 💯

[domualex]

10% body fat is as bad as being obese...