The Fastest Way to 12% Body Fat (From Any Start Point)
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Date: 2025-06-18
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Comments and reviews: 20
williamblack1581
I will have two meals within 2-3 days of a workout. my workouts are high reps of just about everything. but on most other days I just have one meal. I minimize digestion time and therefore increase several other functions.
Guess what the result is I dont lose pushup count month to month. I was stuck, bouncing between 35-42 pushups per max, for years! Since I moved closer to pre-industrial' natural, nutrient dense, low calorie and non filler and barely toxic ill share thay, my pushup counts maintain or go up.
The tiny secretion of HGH does improve muscle retention. mind you it takes months or even yeara to fully transition to a more low calories natural diet, with a focus on high quality fat intake and also feeding flora, balancing flora and supporting optimal and maximum nutritinal uptake.
THE reason why humans or why an creature eats, is for a few mg of elements we achive from natural food in nature. rhe systems assimilate a little bit of the food, a pinch from every bite and discards the rest.
but if you improve uptake and take care of the systems that feed every cell, you can maximize nutritiin and preserve muscle in the same swing! Its real but its maybe as paychikigically challenging as quitting smoking or to begin a treadmill routine to weight loss (which would barely work, i dont do that. 2 or 3 hours in a treadmill might get you a spoon of butter. you maybe can add an hour to your workout employing quakity fat such as mct and clarified butter but I prefer to workout in a fast. not having eaten in the day, or just fat and bcaas. my workout average is around 3 hours time and going back fir months. . My avg calories per day was around 1000 until I began to run out of fat stores. I started intermittent fasting at around 90 lbs heavier and have maintained for years I dont even think of it as maintained
I have performed a set of 50 pushups for every month this year and my last two I did TWO sets of 50 and maxed at 53 pushups
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I will have two meals within 2-3 days of a workout. my workouts are high reps of just about everything. but on most other days I just have one meal. I minimize digestion time and therefore increase several other functions.
Guess what the result is I dont lose pushup count month to month. I was stuck, bouncing between 35-42 pushups per max, for years! Since I moved closer to pre-industrial' natural, nutrient dense, low calorie and non filler and barely toxic ill share thay, my pushup counts maintain or go up.
The tiny secretion of HGH does improve muscle retention. mind you it takes months or even yeara to fully transition to a more low calories natural diet, with a focus on high quality fat intake and also feeding flora, balancing flora and supporting optimal and maximum nutritinal uptake.
THE reason why humans or why an creature eats, is for a few mg of elements we achive from natural food in nature. rhe systems assimilate a little bit of the food, a pinch from every bite and discards the rest.
but if you improve uptake and take care of the systems that feed every cell, you can maximize nutritiin and preserve muscle in the same swing! Its real but its maybe as paychikigically challenging as quitting smoking or to begin a treadmill routine to weight loss (which would barely work, i dont do that. 2 or 3 hours in a treadmill might get you a spoon of butter. you maybe can add an hour to your workout employing quakity fat such as mct and clarified butter but I prefer to workout in a fast. not having eaten in the day, or just fat and bcaas. my workout average is around 3 hours time and going back fir months. . My avg calories per day was around 1000 until I began to run out of fat stores. I started intermittent fasting at around 90 lbs heavier and have maintained for years I dont even think of it as maintained
I have performed a set of 50 pushups for every month this year and my last two I did TWO sets of 50 and maxed at 53 pushups
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jasonj. 474
A lot of this advice is targetted towards people who eat what I would call normally. What about those of us who have no cravings and can barely stuff in 2000 calories a day I am 6'4 240 lbs about 17 percent body fat. Id love to see 12% But something is happening metabolically or wherever/whatever to hold me here around 17% no matter what I do. Im with a trainer, I lift 5 times a week on an intelligent split, daily calories might if im lucky be around 1800 - and im not losing weight. Been 240 range for months. I fluctuate water weight of anywhere up to 10 pounds a day assuming due to my size. Idk. The advice I keep seeing oh J, you gotta eat more like a lot more and make sure youre getting like 230 grams of protein. Well fine. except im just not hungry like ever and 230 grams of protein inside of 1800 calories is really tough. Its like living off chicken breasts and protein shakes. Throw a salad and some fruit in there at some point so you get nutrients and no scurvy lol. Im just legitimately wondering about the possibility that this is some sort of metabolic survival mode my body is in. I wish I could get some hands on help. my trainer is just a local guy whom while intelligent and jacked is not a famous locked in internet scientist with 12 % bodyfat.
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A lot of this advice is targetted towards people who eat what I would call normally. What about those of us who have no cravings and can barely stuff in 2000 calories a day I am 6'4 240 lbs about 17 percent body fat. Id love to see 12% But something is happening metabolically or wherever/whatever to hold me here around 17% no matter what I do. Im with a trainer, I lift 5 times a week on an intelligent split, daily calories might if im lucky be around 1800 - and im not losing weight. Been 240 range for months. I fluctuate water weight of anywhere up to 10 pounds a day assuming due to my size. Idk. The advice I keep seeing oh J, you gotta eat more like a lot more and make sure youre getting like 230 grams of protein. Well fine. except im just not hungry like ever and 230 grams of protein inside of 1800 calories is really tough. Its like living off chicken breasts and protein shakes. Throw a salad and some fruit in there at some point so you get nutrients and no scurvy lol. Im just legitimately wondering about the possibility that this is some sort of metabolic survival mode my body is in. I wish I could get some hands on help. my trainer is just a local guy whom while intelligent and jacked is not a famous locked in internet scientist with 12 % bodyfat.
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jeremy_ethier
Natty copers will hate on this, but TRT biggest advantage over natty is that you testosterone will not drop during a cut. Unlike natties, who are affected by everything in life, from chemicals, free radicals, stress, food, lack of sleep, work, etc. Synthetic test is unaffected and will always deliver. Natty competitors after competition have been found to have the levels of a 15 year old girl. Caloric reduction causes a drop in testosterone, the leaner you are trying to get, the lower your testosterone will drop. The TRT and steroids fella doesn't have to worry, they can keep most if not all of their muscle even on an aggressive cut, as they can literally maintain top of the range levels and for sterons bruhs, supraphysiological. Not only that, the higher your testosterone is, the leaner you will get without doing anything, as it increases your metabolic rate. In addition, not only is easier to reach low body fat levels, the higher your test is, but it will be also easier to maintain it, whereas the natty bruh who bleed sweat and tears to reach 10% will easily regain it back when he eventually slips. Another proof natty bodybuilding is a waste of time lol
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Natty copers will hate on this, but TRT biggest advantage over natty is that you testosterone will not drop during a cut. Unlike natties, who are affected by everything in life, from chemicals, free radicals, stress, food, lack of sleep, work, etc. Synthetic test is unaffected and will always deliver. Natty competitors after competition have been found to have the levels of a 15 year old girl. Caloric reduction causes a drop in testosterone, the leaner you are trying to get, the lower your testosterone will drop. The TRT and steroids fella doesn't have to worry, they can keep most if not all of their muscle even on an aggressive cut, as they can literally maintain top of the range levels and for sterons bruhs, supraphysiological. Not only that, the higher your testosterone is, the leaner you will get without doing anything, as it increases your metabolic rate. In addition, not only is easier to reach low body fat levels, the higher your test is, but it will be also easier to maintain it, whereas the natty bruh who bleed sweat and tears to reach 10% will easily regain it back when he eventually slips. Another proof natty bodybuilding is a waste of time lol
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ISHOWCLIPSUI
This vid dropped at the perfect time, I'm 275 lbs 6ft quite athletic for my weight, I'm around 35-40% body fat.
I just started a total crashout diet: 500g of chicken breast a day, that's it, I also drink a 0 calories electrolyte mix for hydration.
The plan is to keep this up until I hit 220 lbs then slowly increase calories until my metabolism stabilizes.
I do two workouts a day everyday, 1 hour cardio and 1 hour of weight lifting.
The only part I'm struggling with is how to structure my weight sessions for minimal muscle loss.
Imma watch this vid and cook up a plan for myself.
Right now Im on day 3 at 268 lbs. The weight is going down fast however its hard af, im drained 24/7 and my workouts are kinda sluggish.
I'll give a some updates under this comment and tell yall how this journey goes.
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This vid dropped at the perfect time, I'm 275 lbs 6ft quite athletic for my weight, I'm around 35-40% body fat.
I just started a total crashout diet: 500g of chicken breast a day, that's it, I also drink a 0 calories electrolyte mix for hydration.
The plan is to keep this up until I hit 220 lbs then slowly increase calories until my metabolism stabilizes.
I do two workouts a day everyday, 1 hour cardio and 1 hour of weight lifting.
The only part I'm struggling with is how to structure my weight sessions for minimal muscle loss.
Imma watch this vid and cook up a plan for myself.
Right now Im on day 3 at 268 lbs. The weight is going down fast however its hard af, im drained 24/7 and my workouts are kinda sluggish.
I'll give a some updates under this comment and tell yall how this journey goes.
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OmarPlata-z9b
Unpopular opinion number two here: I like this fat loss videos but for 90% of the people, sadly they'll need to hit cardio daily and stick to a strict diet if they want to lose weight, I know we all search these videos to see if theres an easy way, but to be honest you gotta get your cardio up and lower the calories, its going to be a huge sacrifice because you'll be craving and feel like starving, but if you have that stubborn fat that wont go away, unless you have a good amount of muscle, im sorry folk, you have to do the sacrifice, the hardest Will be controlling your rebound weight but then just up the calories a little bit and down with the cardio, do this cycle and you'll see some serious weight loss (off course all this while lifting weights)
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Unpopular opinion number two here: I like this fat loss videos but for 90% of the people, sadly they'll need to hit cardio daily and stick to a strict diet if they want to lose weight, I know we all search these videos to see if theres an easy way, but to be honest you gotta get your cardio up and lower the calories, its going to be a huge sacrifice because you'll be craving and feel like starving, but if you have that stubborn fat that wont go away, unless you have a good amount of muscle, im sorry folk, you have to do the sacrifice, the hardest Will be controlling your rebound weight but then just up the calories a little bit and down with the cardio, do this cycle and you'll see some serious weight loss (off course all this while lifting weights)
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wesleyterry877
5: 39 This explains why higher cardio didn't cause more weight loss in that study:
Extra cardio burns more callories and causes more weight loss. Resistance training reduces weight loss by changing the ratio of fat/lean mass lost. This is because fat and lean mass store different abounts of energy:
Fat mass = 3500 calories per pound
Lean mass = 1000 calories per pound
So calories in/out law still holds.
The extra cardio does burn more calories but since lean mass was retained due to resistance training. The results would have been more clear had the study only changed one variable at a time, instead of both cardio and resistance training.
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5: 39 This explains why higher cardio didn't cause more weight loss in that study:
Extra cardio burns more callories and causes more weight loss. Resistance training reduces weight loss by changing the ratio of fat/lean mass lost. This is because fat and lean mass store different abounts of energy:
Fat mass = 3500 calories per pound
Lean mass = 1000 calories per pound
So calories in/out law still holds.
The extra cardio does burn more calories but since lean mass was retained due to resistance training. The results would have been more clear had the study only changed one variable at a time, instead of both cardio and resistance training.
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RottenSturm
This is a really interesting video
I’m a manual worker and currently no more than 15% body fat
I can almost see my lower abs and my goal is to try reach that 12%
I’ve been training upper twice a week and lower twice a week with a mix of lighter weights for higher reps and heavier weight for strength
I’m still losing on about 2500-2800 calories a day and I eat at least 200g of protein a day at 182 pounds body weight (6ft)
Muscle memory is serving me well so my strength is still improving, I use to be a lot stronger than what I am right now
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This is a really interesting video
I’m a manual worker and currently no more than 15% body fat
I can almost see my lower abs and my goal is to try reach that 12%
I’ve been training upper twice a week and lower twice a week with a mix of lighter weights for higher reps and heavier weight for strength
I’m still losing on about 2500-2800 calories a day and I eat at least 200g of protein a day at 182 pounds body weight (6ft)
Muscle memory is serving me well so my strength is still improving, I use to be a lot stronger than what I am right now
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Christosmaybeyes
If you have 6-7 weeks of vacation a year (like most do, and you drink alcohol at a healthy extend (e. g. 3-4 drinks in a normal week, and maybe 1-2 drinks a day when on holidays, there is no way you can get from 25% down to event 18%. Unless you are this person who goes for a bbq dinner with friends and eats no sauce, or orders a salad. Anything below 15% is only for people who aren't very social, or their body is their tool of work (athletes, models, etc, hence that only 1% of the population making it at that range.
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If you have 6-7 weeks of vacation a year (like most do, and you drink alcohol at a healthy extend (e. g. 3-4 drinks in a normal week, and maybe 1-2 drinks a day when on holidays, there is no way you can get from 25% down to event 18%. Unless you are this person who goes for a bbq dinner with friends and eats no sauce, or orders a salad. Anything below 15% is only for people who aren't very social, or their body is their tool of work (athletes, models, etc, hence that only 1% of the population making it at that range.
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jeremy_ethier
I injured myself while doing kettlebells. Idk how I did it. I was feeling amazing for the first 3 weeks, then all of a sudden I had all these random shooting pains in my shoulders, back, neck, arms. Not really sure what happened.
Anyway, my doctor said to just rest and advised me to do nothing for this week maybe next week. I’m going crazy. I’ve noticed my hunger is crazy now. So I guess I need to really focus on what/how I’m eating. I don’t even eat bad, I think I’m eating too much.
Anyway
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I injured myself while doing kettlebells. Idk how I did it. I was feeling amazing for the first 3 weeks, then all of a sudden I had all these random shooting pains in my shoulders, back, neck, arms. Not really sure what happened.
Anyway, my doctor said to just rest and advised me to do nothing for this week maybe next week. I’m going crazy. I’ve noticed my hunger is crazy now. So I guess I need to really focus on what/how I’m eating. I don’t even eat bad, I think I’m eating too much.
Anyway
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ethangarcia1398
What is always a question in my mind about the Cardio problem if let's say I do cardio for say 50 min, 15 min for a 2 mile run moderate to high intensity then a 2 mile incline walk at half speed burn roughly 700-800cal, either before or after my weight training, and I am conscious about making sure I don't just lay around all day after my workouts and just go about life as normal. Doesn't that cancel out the compensation of your body trying to reserve energy expenditure
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What is always a question in my mind about the Cardio problem if let's say I do cardio for say 50 min, 15 min for a 2 mile run moderate to high intensity then a 2 mile incline walk at half speed burn roughly 700-800cal, either before or after my weight training, and I am conscious about making sure I don't just lay around all day after my workouts and just go about life as normal. Doesn't that cancel out the compensation of your body trying to reserve energy expenditure
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someguyusa
No respect for Layne Norton at all. He's a bully and he defamed Dr. Anthony Chaffee until he was hit with legal action demanding he recant his false claims, and he's still unapologetic about it.
Even in this clip, he flippantly says you can lose weight on any diet and highlights the amount of fat loss is the same, but he completely disregards the clear research that shows higher protein diets on equivocal weight loss retains more muscle mass. He's a fool and a grifter.
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No respect for Layne Norton at all. He's a bully and he defamed Dr. Anthony Chaffee until he was hit with legal action demanding he recant his false claims, and he's still unapologetic about it.
Even in this clip, he flippantly says you can lose weight on any diet and highlights the amount of fat loss is the same, but he completely disregards the clear research that shows higher protein diets on equivocal weight loss retains more muscle mass. He's a fool and a grifter.
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jeremy_ethier
Whats interesting for me is i find eating a keto esque type of diet until you find what protiens and fibers work for you to hit your calories is a perfect eating discipline. Once you achieve macros and calories and feel full and fine then you can add the carbohydrate macro in your diet and i found myself bot hungry anymore becasue the quality of my protiens were good and keeping me full, all the while i was also eating carbs and my body had the energy it needed.
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Whats interesting for me is i find eating a keto esque type of diet until you find what protiens and fibers work for you to hit your calories is a perfect eating discipline. Once you achieve macros and calories and feel full and fine then you can add the carbohydrate macro in your diet and i found myself bot hungry anymore becasue the quality of my protiens were good and keeping me full, all the while i was also eating carbs and my body had the energy it needed.
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johncannon3593
It just makes sense, and I've been saying this for years: Your body is a remarkable machine. If you are in a calorie deficit but not working muscles hard, your body will consider the muscle as expendable. If you are in a calorie deficit but routinely using your muscles hard, your body will realize that it needs the muscle and will burn fat instead. The body preserves what it needs and burns what it doesn't when it needs fuel.
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It just makes sense, and I've been saying this for years: Your body is a remarkable machine. If you are in a calorie deficit but not working muscles hard, your body will consider the muscle as expendable. If you are in a calorie deficit but routinely using your muscles hard, your body will realize that it needs the muscle and will burn fat instead. The body preserves what it needs and burns what it doesn't when it needs fuel.
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Embrace7
Fastest isn’t always the best. My mom lost 20kg relatively fast and had a lot of issues with digestion later on. Incrementally changing life habits, incorporating fitness and removing unhealthy food such as coke, chips, highly processed food and refined sugar is the way to go. Changing your lifestyle and mindset has always been the key. So to say, to give some proper respect to your body.
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Fastest isn’t always the best. My mom lost 20kg relatively fast and had a lot of issues with digestion later on. Incrementally changing life habits, incorporating fitness and removing unhealthy food such as coke, chips, highly processed food and refined sugar is the way to go. Changing your lifestyle and mindset has always been the key. So to say, to give some proper respect to your body.
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BruteDion
At the 3: 56 mark where it shows workout splits it always has legs being worked after a day where back is being done (outside of FB that is. Its best to have a legs day BEFORE a back day(or pull. Back workouts often times effect the legs to a certain degree but the reverse is not true. If you want to maximize your ability to put in the work on leg day, do them before and Back/Pull day
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At the 3: 56 mark where it shows workout splits it always has legs being worked after a day where back is being done (outside of FB that is. Its best to have a legs day BEFORE a back day(or pull. Back workouts often times effect the legs to a certain degree but the reverse is not true. If you want to maximize your ability to put in the work on leg day, do them before and Back/Pull day
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clarklowe5632
Not always true for everyone on showing abs. I only ever showed mine when under 6% and still barely showed. I didn't start showing abs till my eyes started sinking and my shoe size started shrinking (loosing fat padding on feet. Pictures are average but does not cover everyone. Made me think I always had weight to loose while wrestling till I got down to almost 3% (not healthy.
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Not always true for everyone on showing abs. I only ever showed mine when under 6% and still barely showed. I didn't start showing abs till my eyes started sinking and my shoe size started shrinking (loosing fat padding on feet. Pictures are average but does not cover everyone. Made me think I always had weight to loose while wrestling till I got down to almost 3% (not healthy.
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DarthCiliatus
The amount of fat needed to lose at 0: 30 is not a useful number because that's highly dependent on the weight of the person losing the fat. For me I started my cut at 5'5 140lbs 20% body fat. That puts my lean mass at about 112lbs. To reach 12% bodyfat I would need to cut down to 127. 3lbs which is -12. 7lbs. Quite a bit less than the -16. 4lbs you cite in the chart.
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The amount of fat needed to lose at 0: 30 is not a useful number because that's highly dependent on the weight of the person losing the fat. For me I started my cut at 5'5 140lbs 20% body fat. That puts my lean mass at about 112lbs. To reach 12% bodyfat I would need to cut down to 127. 3lbs which is -12. 7lbs. Quite a bit less than the -16. 4lbs you cite in the chart.
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cremedelacremex8
I can clearly see veins on my arms, but that is also a genetic factor. If I look at my stomach, I would guess 16-17%. But after 1. 5 years of regular training, I still don't have such broad arms and shoulders.
So I always struggle between wanting to build muscle (main gaining) and maybe losing another 2-3kg of fat. I have weighed the same for 12 months (-1kg.
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I can clearly see veins on my arms, but that is also a genetic factor. If I look at my stomach, I would guess 16-17%. But after 1. 5 years of regular training, I still don't have such broad arms and shoulders.
So I always struggle between wanting to build muscle (main gaining) and maybe losing another 2-3kg of fat. I have weighed the same for 12 months (-1kg.
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jeremy_ethier
Just be in a small caloric deficit and keep working out like a mfker.
I have reduced from 25% to 20% body fat in the past 4 months.
The reason why I'm taking it slow is because it is less strenuous on my body, I'm not losing muscle mass, I don't feel like I am dying and more importantly, THERE IS NO URGENCY. I'm not prepping for a movie so what's the hurry
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Just be in a small caloric deficit and keep working out like a mfker.
I have reduced from 25% to 20% body fat in the past 4 months.
The reason why I'm taking it slow is because it is less strenuous on my body, I'm not losing muscle mass, I don't feel like I am dying and more importantly, THERE IS NO URGENCY. I'm not prepping for a movie so what's the hurry
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9xqspx6
I was very hesitant to click on this video (I'm not even quite sure why I did, because I don't even want to go down to 12% body fat, because everything on this topic has been said a 1, 000 times, but - as it turned out - it is a really well put-together video, with actual new information that also sounds rational and science-based. Kudos to that!
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I was very hesitant to click on this video (I'm not even quite sure why I did, because I don't even want to go down to 12% body fat, because everything on this topic has been said a 1, 000 times, but - as it turned out - it is a really well put-together video, with actual new information that also sounds rational and science-based. Kudos to that!
reply
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