How To Get To 10 Percent Body Fat?

Have you spent weeks or months getting down to 15% body fat and now wondering what would the journey to 10% body fat look like? Looking for the best 10% body fat workout and nutrition plan? If your answers are in the affirmative, this blog on how to get to 10 percent body fat will surely be of interest to you.

You may have heard the saying, "Abs are made in the kitchen." Well, this statement is correct to a great extent. You will need to follow a strict habit of meal planning and adjust when required. To get started, you can start with carb cycling. Usually, this would involve many days in the red and then a day or two of surplus to force your body to burn fat at a quick pace, even at rest. Once your body gets into the mode to slow down metabolism to save energy because of the lack of calories, it will give you a boost to kickstart fat loss.

The 10% Body Fat Workout and Nutrition Plan

Here are some tips for you to get started:

ü You should select days that will be low carb and high carb days. For instance, training days when you will focus on the lower body will be ideal for high carb periods (2 grams of carbs per pound of body weight) and other training days can be all about low to moderate carb levels (1 to 1.25 grams of carbs per pound of bodyweight). Conversely, you can keep the off days for very low carbs (0.5 to 0.75 grams of carbs per pound of bodyweight).
ü It is important for you to ensure that you are getting at least 1 gram of carbs per pound of bodyweight. You can then increase it realistically to 1.5 grams of carbs per pound of body weight as your diet progresses.
ü Of your total calories every day, healthy fats (avocados, fatty fish, dark chocolate, cheese, chia seeds, and whole eggs) should include approximately 20-30 percent.
ü You should engage in a higher training frequency like working on every body part twice a week. This will coax your body to recover at a quick pace and burn more fat in the process.
ü You should set a rest period of 2 minutes for the big lifts such as deadlifts and squats and 1 minute for all other lifts.
ü Go for a bit higher of a rep range like 9-12 or 12-15. You should follow a moderate volume (12 or so) for the back, quads, and chest and 8-9 for shoulders, hams, calves, and arms.
ü You should emphasize on quality sleep and proper body rest during training and rest days. You should sleep for at least 8-9 hours each night and get up at the same time every morning. Furthermore, you should never mess with your meal times and rest schedule.
ü Practice consistency and discipline while staying happy and positive. Have realistic goals and always admire the hard work you put in.

Sample Diet Plan

Low-carb days:

First meal: Half cup oatmeal with 2 eggs, 5 egg whites, and 2 tablespoons of natural peanut butter.
Second meal: 6-8 ounces of turkey, meat, or chicken breast in a salad with vegetables and 2 tablespoons of oil-based dressing, 1 ounce of nuts, and ½ cooked rice.
Pre-workout: 6 egg whites or 1 scoop of whey protein powder, ½ apple.
Post-workout: 1 cup of fresh berries, 2 scoops of whey protein powder.
Third meal: 6-8 ounces of fish, meat, turkey, or chicken, ½ cup sweet potato, and 2 cups of green vegetables.

Moderate-carb days:

First meal: 2/3 cup oatmeal with 2 eggs, 5 egg whites, and 2 tablespoons of natural peanut butter.
Second meal: 6-8 ounces of turkey, meat, or chicken breast in a salad with vegetables and 2 tablespoons of oil-based dressing, 1 ounce of nuts, and ½ cooked rice.
Pre-workout: 6 egg whites or 1 scoop of whey protein powder, one apple.
Post-workout: 1 cup of fresh berries, 2 scoops of whey protein powder.
Third meal: 6-8 ounces of fish, meat, turkey, or chicken, 1 cup of sweet potato, and 1 cup of green vegetables.

High-carb days:

First meal: 1 cup oatmeal with 2 eggs, 5 egg whites, and 2 tablespoons of natural peanut butter.
Second meal: 6-8 ounces of turkey, meat, or chicken breast in a salad with vegetables and 2 tablespoons of oil-based dressing, 1 ounce of nuts, and 1 ½ cooked rice.
Pre-workout: 6 egg whites or 1 scoop of whey protein powder, one apple.
Post-workout: 1-2 cups of fresh berries, 2 scoops of whey protein powder.
Third meal: 6-8 ounces of fish, meat, turkey, or chicken, 2 cups of sweet potato, and 1 cup of green vegetables.

We hope that this blog on how to get to 10 percent body fat was useful to you.