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The Best Way to Get Lean (FROM ANY BODY FAT LEVEL)

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Rating: 4.0; Vote: 1

If you have ever wondered what the best way to get lean from any body fat level is, I have a game plan that will get you lean, guaranteed. In this video, I am going to show you the the best way to get lean from any body fat level, why being lean is important, and some of the misconceptions about leanness that might be discouraging you from getting there in the first place. The pursuit of getting lean starts with the understanding of goals and realistic expectations. Too often do I see someone with a body fat percentage higher than 30% want to drop down to 10% or lower. This is a good end goal to have, but you need to understand that it’s not going to happen at any sort of rapid pace. This is where people get discouraged and give up on their weight loss journey. Get Lean Here - Subscribe To This Channel Here - You see, when it comes to getting lean, you need to set realistic goals and expectations. Instead of trying to go from 40% body fat to 10%; think about going from 40% to 30-35%. That smaller decrease in body fat is going to make a significant difference in your physique. Not only that, but it’s also attainable in a relatively short amount of time and can keep you on track to drop your body fat percentage down to the next bracket. You can see it in the stock photos used in the videos. When it comes to getting leaner, as you start to decrease your body fat percentage to lower and lower levels, it is important that you are engaging in resistance training. There are few key reasons as to why and it starts with your metabolism. The higher percentage of muscle you have, the higher your basal metabolic rate is. That means your nutrition can be more forgiving than it is at a higher percentage of body fat. Not only that, but having a higher concentration of muscle will also lead to an appearance change. The less body fat you have on your body, the more muscular you appear simply because you can see more definition in the muscles. Now, when it comes to building muscle and getting lean from any body fat level, the most important macronutrient in your nutrition plan is not going to be the exclusion of any one in particular, such as carbs or fats, but instead - a prioritization of protein. You might hear some people say that. 6-. 7g of protein is all you need but I disagree as research has shown that in order to build muscle, you need at least 1g of protein per pound of body weight. Protein does a few things; not only is the building block for creating new muscle, but it also has a thermogenic effect that makes it more readily broken down by the body as compared to fat and carbohydrates. This thermogenic efficiency means that you can eat more protein at a smaller calorie cost than any other macronutrient. On top of that, protein is extremely satiating, meaning it is hard to overeat when it comes to portion sizes. This can help regulate the rest of the portions on your plate and keep you feeling full. It’s important to prevent something I call calorie creep. This is where the amount of calories you are eating in a day starts to creep higher and higher based on a lack of nutritional awareness. An example of this would be believing you are eating clean because you are eating chicken, however instead of grilled chicken, it’s chicken parmesan. One is going to be a lower calorie option while the other is a calorie bomb. You need to understand the difference in foods, nutritionally, in order to lose weight and get lean. Another thing you are going to want to do is be mindful of low-calorie, light, or healthy snacks because they can quickly become anything but. With these foods usually being less satiating, it’s easy to overeat them and rapidly rack up calories that would equate to a regular portion of a less healthy option. Add in that they are usually highly processed foods, they are ones you are going to want to limit or avoid altogether. Now, there are some people out there that argue against getting too lean and unfortunately their reasoning isn’t rooted in facts and it usually comes down to the fact that that person has never had success with getting under 10% body fat. Those that argue against it will most often cite that you will have lower testosterone, low libido, fatigue, and other hormonal disruptions. I can tell you that there is not supported research that would indicate any of this, nor have I experienced it being sub-10% body fat for many years now.
Date: 2025-09-01

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Comments and reviews: 13

athleanx
I love these videos. However I am the exact opposite. I need to learn how to get bulky from being very lean. I've never had more than 4% body fat. I am a hard-working human that has no off switch. How do I gain It's real for a minority of the American population. So many fat people I can't find skinny people clothing anywhere. When I comfortably wear a 29 29 pants. It's been that way my entire life. Going into my fifth decade on planet Earth I can still shop in the boys department. I can eat 15 of your meals and still not gain. I get the fact that there's so many overweight obese people. But those of us that are responsible with our feeding habits and keeping ourselves fit by default Please start centering some of your/ maybe most of for the next couple videos on what we should be doing. Too much attention is given to the overweight lazy humans on our planet. Let's leave them behind and start catering to those who actually care about their health. Oh one major point. I have a minor birth defect heart murmur. It has nothing to do with any emergencies ever. But it does require I see a cardiologist occasionally. Every person who's overweight needs to realize jogging and stair climbing is the absolute worst beginner exercise for anyone who is overweight and out of shape. They all need to know that the first thing a cardiologist does with a person with a heart condition is put them on a treadmill. They run them to an extreme for 12 minutes. Yeah. That is how a cardiologist breaks your heart. I pass with flying colors every time. Those with angina can't do it for 30 seconds. These folks that are out of shape and overweight are chancing their life by thinking jogging and stair running is a way to start exercising. There's a quite a few videos for you right there. Sorry to ramble.
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cyba9774
Kicking gluten in the trash and cleaning the colon until the waste products are out saves a lot of work and trouble. Waste products can weigh up to 9-12 kg. It's easier to stay lean if there is nothing getting stuck in the intestines making them swell. Good thing is: after you flushed them out, you don't have to do it again as long as you avoid gluten and it is much easier to stay lean.
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TheFarleyMowat
That’s a great way to look at it that I previously really haven’t. You need muscle to act as the storage that the fat was if you want to eat like you normally would (healthy but without giving up all your carbs and zero snacks or dessert)
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FromTheHipp
ive lifted weights for the past 28 months pretty diligently and now ive started a super super cut where i'm doing a lot of sprint work on the track 3-4 times a week and im scared that i'm gonna lose the gains of the past 28 months.
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shotelco
What is almost never said by these guru's is Patience: Patience is the _#1 Necessary Requirement_ for Weight-Loss/body health Success. Watching YT videos is a Social and psychological _Deterrent_ to Patience.
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hendomagic
Currently 16. 1% body fat at 43 yo. Never looked ripped by any means but at about 14% I looked more toned at 37 years old. But then I'm only a 2-3 days a week 40 mins max gym goer.
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itz_x_salvation395
I was around 8% before I had back surgery. Now Im afraid Im around 15. I'm still recovering, and I haven't been able to do a full workout in almost a year now.
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TheBlahblah86
What's the concensus on BIA scales to determine composition I tend to find them more encouraging than just looking at the number that shows up on a regular scale.
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unholygrandpa
Just got a dexa scan done and learned I’m 19. 5% (29 year old man. Torso is 18% which looks decent but I’ve always found it super difficult to get down to 15%.
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TuanVienen-r3n
Great content, you have new and interesting ideas every time! I find not only entertainment here but also lessons in creativity. Thank you for that!
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xenoboost
I started my journey at 37%, currently im 23% and my goal is somewhere in the teens. Its been amazing seeing the small changes become the big changes.
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athleanx
What body fat percentage would you estimate that you are in NOW and when you were in the best shape of your life Leave a comment below. I'll be reading.
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df71091
I was at 11%, now im way above 20% with way less muscle.
Since i hit 30, i was able to put on fat but i also sropped smoking amd stopped working out.
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