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5 ways to get Body Fat Percentage below 10% (FAST)


1. Accept that food is no longer fun As you probably suspected, you cannot exercise your way to low bodyfat. What you eat—and don’t eat—are the lion’s share of this process. “You need to get rid of everything and anything that is nonessential,” says Rehaan Brown, International Squash Player . “If it’s not providing you with nutrients, it goes.” This means sugary drinks, processed carbs—basically, if it has an ingredient panel with anything other than whole foods, it’s no longer on the list. You’ll also be nixing most seasonings, short of herbs and black pepper, vinegar, lemon, and small amounts of oil. Pre-mixed sauces and dressings often have sugar, so they’re totally out. Salt is also the enemy—it makes the body retain water, which can inhibit fat loss and make it hard to see progress because of bloat. Drinking a lot of water is important, too— Rehaan aims for a gallon a day—to stay hydrated. 2. Use protein and veggies as your main sources of fuel Every meal Rehaan eats during a cut consists of lean protein and steamed, baked, or sauted veggies with very little added fat. Carbs should be very limited to small portions of oats, quinoa, and other whole grains, legumes, and sweet potatoes, but no white stuff (potatoes, rice, pasta), and typically first thing in the morning only. If you find yourself feeling lightheaded or weak, you can add a little more, such as a half a small sweet potato with lunch and dinner or fruits such as citrus and berries. 3. Make your meals repetitive The easiest way to make it work is to be consistent. “You eat the same things every day,” Rehaan says.”You’re not eating for flavor or taste—you’re only doing so to achieve your goal.” 4. Intensify your workouts Rehaan typically aims for two-a-days when prepping for a show or shoot, with a 40-minute session of moderate-intensity cardio five mornings a week (“You don’t want to kick your ass to lose muscle,” he says), plus 45-minute split-set weight training sessions in the evenings: chest and back on Mondays, legs on Wednesdays, shoulders/biceps/triceps on Fridays, and core, calves, and traps on Tuesdays and Thursdays. If he can’t dedicate the time, he does HITT-style workouts five days a week which consists of resistance training with strict 60-second rest periods so the sessions double as cardio. On Mondays, Wednesdays, and Fridays, that’ll be 5 sets of 9-12 reps of barbell squats or other leg-press movements, bench presses, deadlifts, and bent-over rows, followed by three supersets of 10 bicep curls and 10 tricep extensions, and finishing with three supersets of of 10 dips and 10 pullups. Tuesdays and Thursdays hit the delts, calves, and abs and include four sets of 15 barbells shoulder press superset with 15 upright rows; three sets of 12-15 lateral raises superset with standing or seated calves; and three sets of an abs tri-set: jack knives, mountain climbers, and spiderman-plank side crunches, each to failure back to back, with 60 seconds between sets. 5. Understand that you can't do this forever Once the show is over, Rehaan eats. Then, it’s back to eating and exercising sensibly, not strictly. “When I’m not in training, I still kick my ass with workouts and always maintain an intelligent, conscientious diet,” he says. For example, that omelette might have cheese, and he’ll add in some more carbs. “I also enjoy my meals more on the weekends—like eating pancakes with my kids—but for one or two meals, not the entire weekend.”

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