What Happens Every Time You Lose 5% Body Fat

[00:00:00]Most men have no idea what actually happens to their body going from 30% body fat all the way down to 10%. It's not just about looking better, guys.

[00:00:09]Your hormones improve, your life improves, your energy levels improve, your performance inside the bedroom, it also improves for them lucky ladies. And I'm going to break down step by step, stage by stage, in increments of 5% body fats each time, how your life is going to improve and the benefits you're about to see. Okay, because a lot of men I know that they're on their fitness journey, they're training hard, they're locked in, they're disciplined with the diet, and they haven't reaped the rewards of what I talk about in this video just yet. And I just want to tell you just on the horizon of feeling amazing and achieving something special with your physique and your life at the same time. So, let's go through originally the 30%.

[00:00:48]The reason why I've gone for 30% body fat, guys, is this is the average. The average global man is sat between 27% to 30% body fat. This is carrying a lot of body fat, this is. This is overweight.

[00:00:59]This is body fat around body fat around the stomach, around the love handles.

[00:01:03]You don't feel great inside or outside of clothes. Insulin resistance is creeping in. Your testosterone levels are starting to drop because your body has more body fat, so it's got something happening called aromatase. So, your testosterone's getting converted to estrogen. There's higher chance of sleep apnea.

[00:01:20]You're not in a good position at 30% body fat, guys. And I know that from my experience, this is where a lot of men they start their fit and fitness journey.

[00:01:28]They start getting to the gym. They start trying to be better on the diet. I know personally with me, the guys that I work with, the most messages I get from men is people sat at 30% body fat. And they're desperate to make the change.

[00:01:39]They hate how they look inside their clothes, outside of clothes. It doesn't matter if they're single, they're married, they've got partner, they've got kids. They want to feel good, okay?

[00:01:46]And you don't feel good at 30% body fat.

[00:01:49]But luckily for you, this is where just training and being better and cutting a few vices out of the alcohol and the nutrition, you will go from 30% down to 25% relatively easy, okay? At 25% body fat, you're still carrying a health risk, okay? This is where your blood work markers would show blood pressure and high cholesterol, okay? You would still not look the best. You're still carrying a lot of body fat, and you're still deemed as not healthy. You're just over the higher percentage of body fat.

[00:02:17]You're still classed as overweight or just on the crisp of being overweight.

[00:02:22]But, this is where a lot of guys they stay stagnant. They go from 30% body fat 25%.

[00:02:28]They've winged it going from 30 to 25 just by buying eating better and training more and exercising more, but because the program is wrong for them, they can't break past that 25% body fat.

[00:02:39]They're not on point enough, okay? But, this is where a lot of men they just accept being that because at 30% body fat it's obvious you're carrying body fat. You look heavy. You look overweight no matter what clothes you wear. At 25% body fat, you can hide it because you can wear baggier clothes. You can look like you're just the normal guy at 25% body fat, but you're still classed as overweight in my opinion. If you're at 25% body fat, you're carrying way too much body fat, okay? It's as simple as that. But, going from 30% down to 25%, you will move better. Your energy levels will improve. Your sleep might improve as well. Your energy will be more stable throughout the day as well. You'll just feel better on a day-to-day basis. It's purely down to exercising and being better on the diet. But, if you do get things right, and you go from 25% body fat down to 20% body fat, the difference here is good, okay? From 30% body fat down to 20% body fat. At 20%, you're not a guy that's in shape, okay? I still class for me personally 20% is where the average man should be because not every single guy on the planet is going to be sat at 13, 12%, but I think personally that is where the average should be, okay? Your energy levels improve. This is where the ability of testosterone converting to estrogen it drops. So, you're actually producing more stable testosterone on a day-to-day basis. This is where if you have libido issues and you're at 30% and you go down to 20%, this is where your sex drive starts to improve. Your energy levels start to improve. You can wear better clothes, okay? You can't wear a nice tight-fit shirt at 30% body fat without a big potato belly sticking out, looking like a big bubble gum. At 20% body fat, you can, okay? You can wear a nice tight-fit top. If you've gained a lot of muscle or a good amount of muscle from 30% down to 20%, inside of clothes, you will look great. You genuinely will.

[00:04:28]Outside of clothes, you're still going to be carrying a bit of body fat.

[00:04:31]There's not really a visual definition there from a guy that trains. People might notice that you're looking after yourself or especially if you've gone from 30% body fat down to 20%, people will know that you've lost a lot of weight.

[00:04:44]But to the average guy, you won't look amazing. But if you really nail this and go from 20% down to 15%, this is where genuinely the game starts to really change for you. This is where you go from a guy that is the general average gym-goer to anyone that looks at you at 15% body fat will know that you changed. Okay, this is where your confidence levels start to peak, okay? This is where anyone can look at you inside and outside of clothes. If you're in a nice t-shirt, they can tell that you train. You're getting more vascularity coming from the arms. You can now start to see the triceps start to come through. There's going to be shape on the bicep there.

[00:05:20]The chest is going to have more shape.

[00:05:22]The midsection is going to start to come through. I'm not saying in every single angle you're going to have a shredded six-pack, but in good lighting, you will have the visual there of a six-pack. A lot of men love the 15% look, okay? And honestly, for me, the bare minimum, if you're starting a fitness journey, doesn't matter if you're at 45% body fat, aim for 15%, okay? This is where the game changes. This is where you will get the most compliments. This is where you'll feel the best. This is where hormonally you're going to be in a fantastic position. Your testosterone's going to be in an amazing place. Your energy levels are going to be great.

[00:05:54]You're going to feel the best you've ever felt for the last 25 years. I promise you right now. If you're a guy that's in your 40s, 30s, going to your 50s, you get to 15% body fat, boom. You will feel like you're a guy that's in his early 20s. I promise you right now.

[00:06:07]Hormonally, if you got your blood work done, your testosterone will be in a great spot. Your hope your blood work will be just be fantastic, okay? This is the place to go to my in my in my opinion, okay? But for me, it would be about pushing to that 12% first, okay?

[00:06:23]The 12% is very, very lean.

[00:06:26]15% down to 12% is [ __ ] hard work, guys. It really is, okay? I'm not saying to you that it's going to be easy to achieve. It's going to be hard to achieve. This is where the striations coming all the way through the shoulders. You've got striations starting to come through on your chest.

[00:06:40]Your back is very lean. You haven't got much body fat around the lower back.

[00:06:44]You're very, very lean, okay? Leaner than a lot of you guys have ever been to. And the thing is, I know a lot of guys who stand on these in bodies and they will say that they were 12% body fat. You're probably not. The only way for you to really find where your body fat percentage is always going to DEXA scan. Apart from that, just look at yourself. And if you want like one of these here, and you can see that body fat percentage chart, the 12% you're lean and in condition, okay, guys? This is where it becomes harder to maintain if you don't have the right approach because a lot of men that I work with, they want to get to 12% body fat, but they think that you've got to live like a robot to get there. You haven't, okay? Or to get to stay there.

[00:07:20]You get down to 12% it's hard to get there, okay? Once you get there, you go through something called a reverse diet, which I speak about in all of my other videos, how to stay lean. This is talking about the reverse diet. So, once you reverse out, you can stay at 12% body fat.

[00:07:35]The reason why I say to people, don't go to 15% going down to 12% is because at 12% body fat, like I live, I have a 3 to 4 kilo budget of where my scale weight goes. So, let's say my average is about 82 kilo. I will go from 82 up to 85 and if I feel like I get to 85 and I want to tighten up a little bit, I'll go back down to 82.

[00:07:56]Okay, so I'll just stay between 12 to 15% body fat all the time. I'll very rarely get to 15%. I'm a coach, it's easy for me to maintain. But just let's say that yourself you're there 12%. Let's say that you take your foot off the gas a little bit. You get to 15%. Okay, you still look great at 15% you want to bring it back down to 12. If you just stop at 15% and you have that flexibility there you go from 15% up to 18% you lose your abs, okay? So, I would have 12%. That's going to be your golden ticket. This way you look amazing, you feel amazing. Your testosterone is still in a great spot as well. If you reverse diet and you get to a great position with your food, you'll feel great. If you don't do the reverse diet and you try and stay on low food high cardio, you'll feel crap at 12%, okay? You have to do that reverse diet.

[00:08:40]But let's say that you're one of these people that's in the 0.00001% people and you want to get down to 10%.

[00:08:47]This is where it gets freaky for you.

[00:08:49]This is where you can't live at 10%. I don't care what anyone says on here.

[00:08:53]There might be one in a million that can live at 10%, okay? Anyone that you see lived at 10% body fat they're on an appetite suppressant, on a GLP, they're on retatrutide, they're on Mounjaro, they're running some enhancements 150% because if you're natural your testosterone goes on his ass.

[00:09:12]I know someone that was running 10% body fat that was there for 6 months. Their their testosterone was at 10 animal.

[00:09:17]Feeling unbelievably crap. Libido on the ass.

[00:09:21]It's not the place to live unless you're super enhanced, okay? But for me, like if you want to go to a photo shoot condition and you want to do it once, it's amazing. You get in there and you get out of there as quick as possible.

[00:09:30]But this is where if I get to 10% body fat I've got veins coming all the way up me abs. I've got crazy veins all the way down my triceps.

[00:09:38]Yes, it's an impressive look and I've been there many times, but I wouldn't live down there, okay? I tried to live down there back in the day. This is like maybe 6 years ago when I was enhanced. I was moody, I was groggy, I was irritable, I was thinking about food all the time. This was before I had to retire and everything else blew up.

[00:09:55]I was thinking about food 24/7. My sessions were crap, I didn't feel great, my libido was on its ass, I didn't want to have sex. Like it just wasn't the one for me, okay? So, the goal for me personally, for you listening to me, is get to 12% and have that buffer of 3 to 4 kilos. But, that's the journey for you guys, okay?

[00:10:11]Anyone that is on their fitness journey, I recommend at least getting to 15%. Get down to 12 and just stabilize between there, okay? But, any achievement if you were sat at 30%, you get down to 15%, that is some achievement for you guys, okay?

[00:10:23]I do this with every single guy that comes in my program. It's a non-negotiable. We get down to at least 15%, okay? 15% is where every man should be living at and they feel amazing at that. Even if you are 50% body fat, 15% should still be the goal for you. If you need help with this, like I do in all of my other videos, it's not the point of the YouTube guys, but I make so many education videos. I can give you free information every single day and I put free ebooks at the bottom of this video.

[00:10:47]You can download them, you can follow it. A lot of men just need that accountability to get them across the line, that external approach that someone's looking over them and guiding them. If you do want more information on that, there's a link at the bottom of this video. Book in your call with me, we'll chat one-to-one, I'll get you sorted. I don't sling you onto another coach, you work with me. I've done 1,500 plus transformations, guys. I know exactly what I'm doing here, okay? And how to sustain the result for the next 10 to 15 years.

[00:11:12]But, apart from that, if not, click subscribe and I'll see you soon.