No video :(

Sub 10% Body Fat - What It Takes | Part 1

Подписаться 277 тыс.

Просмотров 13 тыс.

50% 1

For over a decade, I've maintained single digit body fat without drastic cycles of bulking and cutting. Here's exactly what goes into my maintenance routine to give you the honest look at the lifestyle a lean and muscular physique requires. It may not be for you, but you can absolutely shed body fat and build muscle by using these ideas.
Get your custom macros free with the Functional Bodybuilding macro calculator - and get a free ebook about my training and nutrition - at functional-bod...
LMNT Ad
Intro (1:23)
Why we are sick? (2:27)
How much should we care? (4:09)
5 Keys to Leanness (5:10)
Thanks! (8:26)
Follow Marcus
/ marcusfilly
SPONSOR LINKS
LMNT - drinklmnt.com/...
Chubbies- chubbies.team/...
TOP VIDEOS
Then vs. Now: Physique After Retiring From CrossFit • Then vs. Now: Physique...
5 KB Foundations to Make the Most of Your Kettlebell • 5 KB Foundations to Ma...
Knees Over Toes - Exercises to Build Muscle • Knees Over Toes - Exer...
Is it Steroids? PEDS? How CrossFit Builds Freak Physiques • Is it Steroids? PEDS? ...
Check out Functional Bodybuildings new podcast:
• Filling Up, Fueling Ea...
Subscribe to FBB: / @functionalbodybuilding
Try Functional Bodybuilding for free with a 2 week trial of my Persist training program at functional-bod...

Опубликовано:

27 авг 2024

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 47

@masonmmjmu Год назад

Really enjoy this channel, it's also refreshingly validating to listen to someone who is also as 'serious' about diet/fitness/movement. I wish I could find more people in real life like this! Thanks Marcus!

@marcusfilly Год назад

Keep living this lifestyle and you will attract more people like it to you

@K.Stroh_ Год назад

You are my go too channel for the lifestyle I live. Love your content, especially your videos in the kitchen.

@LennefalkStudios Год назад

It's definitely all about the daily choices long-term, great advice here as always! Once i started to track my weight and calories daily and increasing protein, my body drastically changed. Eliminating mostly processed foods and cooking yourself are two other keys for sure 🔥😊

@marcusfilly Год назад

That’s the ticket to success. Keep It up

@ghosthail 8 месяцев назад

This is the best video I have seen from you and maybe even all fitness people about how to stay lean.

@marcusfilly 8 месяцев назад

Wow, thank you so much. I'm so happy it clicked with you.

@bksmith600 Год назад

Thank You Marcus. I ain't there, but Your Strategies have always been Rock Solid and a Blessing to me. The Take Aways 1 Consistency 2 the littles Add up to Big Results Thanks Again 🙏🏽🙏🏽

@marcusfilly Год назад

Much love BK. You got the message loud and clear!

@austinfairbanks9142 Год назад

Marcus thanks for all the information you give out. This is actually the video I needed. Currently been stuck at 12% bf for a while and am going to drop below 10%. Also just started persist and I am loving it. Thanks again.

@marcusfilly Год назад

Make sure you check out part 2 next week!

@RemiGabe2018 Год назад

it would be really interesting to hear about how you managed that sleep schedule with young kids and work.

@marcusfilly Год назад

Id be happy to share. What would you like to know? It was difficult. My wife and I lost sleep for a good 6 months with each child but early bedtimes and split shifts helped us maintain about 6 hours a night each

@nicoleandjoshbaldwin4228 Год назад

@@marcusfilly 6 hours a night is amazing. You guys had to be on top of it. I averaged 4 hours a night with both kids and we were pretty organized

@robertchadwick518 Год назад

With my partner and I on the verge of trying for a baby would also love to know more too.

@robertbausa1 Год назад

Thanks for this content. For me, movement is the biggest initiator and my wife and I adopted a 90% rule (enjoy indulgences at times). When I move, it makes me more conscious of what I'm eating, makes me more tired and ready for sleep, and I want to track my progress. While on vacation the last 10 days, I was surprised when we got back and I had lost 1.5 pounds; and I ate like a horse (but not a pig :-) ) on vacation. However, we also were on our feet walking and hiking almost every day in the mountains vs my normal sedentary computer job. I was obese for a long time and just looking to get to ~15% body fat, but I'm down from 275 to 187 at this point and can see 4-pack abs for the first time in 20+ years!

@lulenassar2138 Год назад

Thank you

@aesthetics6355 Год назад

If I make good food choices and look at food as mostly fuel than the diet isn't hard. If I eat the same calories but only this time I'm trying to get "shredded" then all of a sudden I'm suffering thinking about food 24/7. So for me it's very mental

@marcusfilly Год назад

Mentality is crucial. You have to have a clear reason why that you feel connected to

@briannaengleman2599 Год назад

You are my hero

@marcusfilly Год назад

Thanks Brianna!

@matthiassventoest6800 Год назад

you kept that sleep up, even when the kids were babies ?? good stuff. with each of our small ppl, it took a minute until we were able to get back to our good sleep schedule..

@marcusfilly Год назад

We had periods of 3-8 months we each that were not ideal But i would often go to bed at 7 to make sure i got enough

@intramotus Год назад

great clear content, thank you -

@marcusfilly Год назад

Much love. Thanks for the comment

@ralphwright9997 Год назад

This is great information for someone intending on being a fitness model/influencer, but I think what would be more helpful is how to stay lean, while enjoying friends and family, taking kids to soccer games that didn't end on time, occasional fast food, and alternate options Can you have the cake and eat it too?

@marcusfilly Год назад

Great question. Make sure you tune in for next weeks episode. I talk about adjusting set points and the information is valid for all levels

@FuLLTiLT81 Год назад

Hey Marcus, you're inspiring! Thanks for sharing your in-body with us ... I find it fascinating. You're roughly 180ish lbs, and think I recall you said in the video you consume around 3700 - 4000 cals / day. Curious what type of macro split you're following? I appreciate the video & your time!

@ErikaWescott Год назад

keep speaking the TRUTH!

@marcusfilly Год назад

I will!

@justrione Год назад

Thank you Sir

@marcusfilly Год назад

No, thank you!

@92Adzy Год назад

Great video 👍

@marcusfilly Год назад

Glad you got something from it

@LeonidasR 7 дней назад

Any advice on the best macro calculator?

@simonlamey164 Год назад

Amazing video, thanks. Do complex carbs matter much to leanness? I find that I’m satiated on a high carb diet vs fat 25-30% fats, 45% carbs) and exercise 2-2.5 hours most days (LISS on my treadmill + Pump program!) cheers Marcus

@timbercharlie6492 Год назад

Hey Marcus! If shooting for 200 grams of protein a day, how much of it can be from protein powder?

@PesasYPlantas Год назад

I was able to reach 6% bf twice in my life by doing keto. Do I personally recomend it? no.

@adamsc1181 Год назад

He looks sickly in sub 10 compared to 2016. No hate tho i learn from this channel sometimes but just saying

@marcusfilly Год назад

The point is that is as sun 10% in both videos. The 2020 shot of me super lean is not a look most people aim to achieve and i totally understand that. It’s super low BF and the face gets pretty lean too. But to say that someone looks sickly is a bit harsh. I don’t think you would say the same so loosely about someone who is obese.

@seanlucero4240 Год назад

Yeah do this stuff for 20 years. That's all

@marcusfilly Год назад

Simple right 😉

@seanlucero4240 Год назад

@@marcusfilly don't you have FOMO about all the life experiences you miss in pursuit of an 8:30 bedtime and 3% body fat? Or the result is worth it? Btw I am a fat 50 yo dude who is happy if I get in a two mile walk everyday. Lol

@veniuslawrence7746 Год назад

I am just curious. Is there a reason why you want to be 10 percent body fat. I thought you look amazing where you were. Is it a guy thing. LoL

@marcusfilly Год назад

Just something I've become accustomed to over the years. A certain level of leanness that I see in the mirror and feel in my clothes that I'm used to and desire.

@carolhainsworth Год назад

Marcus, I don’t like having to listen to Element to watch your video. Shame, as I like your videos. But I may unsubscribe because of all your ads for Element.

@marcusfilly Год назад

I can understand Carol. As much as I would like to do this work and create videos absolutely for free, we do run a business at the same time. Partners like LMNT help us employ the team we have to create these videos. You are always welcome to fast forward through them. There are no controls against that.