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5 Steps to Get Under 8% Bodyfat (Science-Based)

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Rating: 4.0; Vote: 1

I want to go over the exact steps that you need to take to get to those really low levels of body fat. Now, First, you have to ask yourself if this is really something that you even want to do because there are some drawbacks to having a really low body fat percentage. Some of these include hunger, a lack of energy, low libido, lightheadedness, mood swings, and always feeling cold. So I'm sure it's no surprisewhen I say that staying under 8 percent body fat is typically unsustainable over a long period of time especially if you're doing it naturally. So yes you can get to that really low level of body fat for a certain day where you have an event like a bodybuilding competition, a photoshoot, a wedding, or whatever, but the chance of maintaining such a low body fat percentage everyday overtime is slim especially while still feeling good. And that's just the truth, but regardless many of you may want to get as lean as possible for that certain event andthen afterward bring your body fat percentage back up a little so you can still feel nice and healthy while also looking defined and aesthetic. So step number one is to create specifically a small calorie deficit. Keep in mind if your overweight or obese, and you currently just want to lose as much body fat as fast as possible, there are more aggressive fat loss options available for you, but you're not ready just yet to be thinking about getting down to a single-digit body fat percentage. If you want to get to a really low body fat percentage you should already be somewhat lean and you should plan on it taking a good amount of time, anywhere from 6 weeks to months depending on how lean you are when starting out. Now the reason why you want to create a small deficit is that when you're already lean and you're in a calorie deficit, your body activates certain mechanisms that lower energy expenditure, to a greater extent than someone that has a lot of fat to lose. Whenyou already have a relatively low body fat percentage, a negative energy balance causes your thyroid hormone, growth hormone, insulin, insulin-like growth factor-1 or (IGF-1. and testosterone to all drop rather quickly. Instead of these anabolic hormones that help you build muscle and burn fat, your body will produce more adrenaline, noradrenalin, and cortisol. As a result, you'll be more prone to muscle loss, which is why it's important to maintain only a slight calorie deficit. This is all supported by research, for example, one study compared the difference between three months of dieting with a 25 percent calorie deficit or a very-low-calorie diet of only 890 calories per day(1) At the end of the study even though the Very low-calorie diet group lost more total mass or weight, the ratio of muscle to fat loss was much higher. That's why you want to take a slower dieting approach especially as you lose body fat. A good guideline is to go for a 20 percent calorie deficit if you're between 12 and 14 percent body fat right now. a 10 percent calorie deficit if youre between 10 and 12 percent body fat. and a 5 percent calorie deficit if youre between 8 and 10 percent body fat. To figure out approximately how much body fat you have right now you can go get a DEXA scan, but it's time-consuming and it costs money. So a surprisinglyaccurate way that you can guestimate your body fat is by looking in the mirror and comparing your level of body fat to the picture that you see on the screen now. Whichever one looks most like you shows you your approximate body fat percentage. The next stepis to cycle your calories, and there are a couple reasons for doing this. First, since you'll be dieting for some time, you should keep in mind that hunger is the primary reason that diets fail. (2) Thats why it is important to optimize your diet and lifestyle for controlling hunger and one way you can do that is by cycling your calories. This means consuming more calories on some days and fewer on others
Date: 2021-12-23

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Comments and reviews: 10

ollyizdrall
I'd say I'm around 18. 5% body fat. I look lean, I have a decent body structer with a good amount of muscle mass. I have a healthy diet, eat a good amount of protein, nutrients and carbs. I'm 6'3 so I am a pretty tall guy, I drink a lot of milk and eat roughly around 2800 calories a day. Three balanced meals a day, with low calorie snacks in between however, I do eat unhealthy food very occasionally.
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Water
Im a track sprinter, swimmer, triathlete, and lifter, and Im always between 4. 5-6 % I feel amazing every day because I eat whatever I want and sleep the right amounts. Im no mass monster, but I have a solid amount of muscle. Cardio, specifically HIIT training/sprinting is how you really burn fat. 30 seconds of hard sprinting will burn more calories and fat than jogging for 45 minutes.
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Jason
I am doing a 16 hr fast 8 hr eating. High protein and carb on training days for 4 hrs. Last 4 hrs with high potein and fats. On non training days high protein middle fat and low carb. I don't have a cheat day per se. Maybe one or two meals with a dessert once a week. The rest of that day clean eating. I am seeing results. Depends on the person on what works for them.
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Niamaiyah
Bruh im an anomaly because i did mainly bicep and tricep all my life which built muscle, but i am naturally skinny. When i dont lift i lose tens of pounds. I stay ripped asf and now i eat mostly healthy/drink hella water.
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Heaven
Well i made mine exercise, walking at least 1. 50 everyday, drink water, not eat junk food, or food with many calories. So is not wrong eating a few calories since we continues to make the same routine, and exercise.
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JoshCohen
bro im at 6% and i still have a a little bit of fat under my chin idky. im almost to where i want to be but is it bad to go under 6%! or should i just keep going a little longer on the hiit and cardio?
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Mix
Question!
If we just jog out every other day, eat relatively healthy (no junk food, no nasty calories overall) and do amateur calisthenics do we have like. any chance to ever look a bit better?
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Nick
Sleep has always been my toughest of these steps. Been making a conscious level to get at least 6-8 hours to finally get below 12%. Appreciate the breakdowns and advice.
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Randy
If you feed and fast and do not reduce caloric intake eat a proper amount quality calories you will lean out just get off your ass and move. Energy problem solved
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Dejan
12-13%
HIIT WORKOUTS
Intermitent fasting 5 days week
Maintainable not a struggle.
To get under 12-13 i assume you have to struggle more
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