Achieving Single Digit Body Fat Percentage
A structured program designed to help individuals reach and maintain a very low body fat percentage (8-12%) naturally, focusing on a sustainable approach that prioritizes health and well-being while achieving aesthetic goals. This program emphasizes a small calorie deficit, calorie cycling, strategic workout planning, and the importance of sleep.
Program Modules
Initial Assessment: Is This Right for You?
Evaluate if achieving a very low body fat percentage aligns with your goals and lifestyle, considering the potential drawbacks and sustainability.
Self-Assessment of Readiness
OnceReflect on your current fitness level, motivations, and willingness to manage the challenges of a low body fat percentage.
“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.”
Creating a Small Calorie Deficit
Implement a small calorie deficit based on current body fat percentage to minimize muscle loss. A 20% deficit if 12-14% body fat, 10% if 10-12%, and 5% if 8-10%.
Calculate Your Basal Metabolic Rate (BMR)
OnceUse an online calculator or formula to determine your BMR.
Estimate Your Body Fat Percentage
OnceUse visual guides or a DEXA scan to estimate your current body fat percentage.
“A surprisingly accurate way that you can guesstimate 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 right now.”
Calculate Your Calorie Deficit
OnceDetermine your daily calorie target based on your BMR, activity level, and estimated body fat percentage.
“A good guideline is to go for a 20 calorie deficit if you're between 12 and 14 body fat right now, a 10 calorie deficit if you're between 10 and 12 body fat and a 5 calorie deficit if you're between 8 and 10 body fat.”
Cycling Your Calories
Implement calorie cycling to manage hunger and improve diet adherence by consuming more calories on some days and fewer on others. Maintain protein target every day.
Plan Your Weekly Calorie Cycle
WeeklyDecide on the number of high and low calorie days based on your preferences and workout schedule.
“You could instead have two lower calorie days and five higher calorie days each week.”
Track Macronutrient Intake Daily
DailyMonitor your protein, carbohydrate, and fat intake to ensure you meet your protein target on all days.
“Ensure that you hit your protein target every day of the week so get at least 1.6 grams of protein per kilogram of body weight daily which is about 0.73 grams of protein per pound of body weight.”
Schedule Low Calorie Days on Rest Days
WeeklyAlign low calorie days with your rest days to minimize the impact on protein synthesis and muscle maintenance.
“You'll want to schedule your low calorie days on your rest days.”
Careful Cheat Day Management
Minimize or avoid cheat days to prevent fat regain. If a plateau is hit, lower calorie intake further or increase activity level.
Limit Frequency and Intensity of Cheat Days
WeeklyRestricting cheat days
“The next step is to be very careful with cheat days when trying to hit a really low body fat percentage and you'll probably want to avoid them in general.”
Assess Progress and Identify Plateaus
WeeklyMonitor your progress
“When you hit a plateau you want to either lower your calorie intake further or increase your activity level further”
Adjust Calories or Exercise to Break Plateaus
WeeklyTo continue progress, lower calorie or increase exercise
“You want to either lower your calorie intake further or increase your activity level further”
Strategic Cardio Integration
Incorporate low-intensity cardio (e.g., walking) to increase energy expenditure while minimizing interference with muscle growth. Perform cardio workouts as far away from strength training as possible.
Minimize Cardio for Energy Expenditure
WeeklyAdding minimal cardio
“Program in as little cardio as you need to achieve the calorie deficit that you're aiming for”
Choose Low Intensity Cardio
WeeklyThe interference effect is higher intensity, choose low!
“The lower intensity forms of cardio like walking for example contribute a lot less to this interference effect than the higher intensity forms of cardio”
Separate Cardio and Strength Training
WeeklySchedule cardio a good amount of time away from strenght
“You'll want to perform the cardio workouts as far away from your strength training workouts as possible”
Prioritizing Sleep Quality
Ensure adequate sleep to regulate appetite hormones (leptin and ghrelin) and prevent muscle wasting. Aim for at least 7-8 hours of quality sleep per night.
Track Sleep Hours and Quality
DailyMonitor your sleep duration
Establish Consistent Sleep Routine
DailyAim for 7-8 hours
Optimize Your Sleep Environment
DailyCreate a relaxing sleep environment
What You'll Accomplish
- Understand the risks and benefits of reaching very low body fat levels.
- Create a sustainable calorie deficit based on individual body fat percentage.
- Implement calorie cycling to manage hunger and improve diet adherence.
- Strategically incorporate cardio to maximize fat loss while minimizing muscle loss.
- Prioritize sleep to regulate hormones and prevent muscle wasting.
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