The No BS Guide To Going from 30% To 10% Body Fat (Burn Fat, Get Lean) | Adam Schafer (Mind Pump) 

took me 8 months to get from 124kg to 96kg. never did bf% as the mirror is my arbiter. patience is key.

I'm a PT and these 2 chaps speak the most sense of anyone I've seen on the Internet. Excellent stuff chaps.

00:14 🍏 Focus on optimizing health first before diving into weight loss. 02:05 🧠 Track steps, sleep, and nutrition to assess the starting point accurately. 03:57 🏋‍♂ Start by adding things to the diet before taking away, focusing on hitting protein intake. 05:18 🥦 Add whole, nutrient-dense foods to the diet instead of focusing on calorie restriction. 08:45 🚶 Gradually increase daily steps to improve activity level. 10:52 💪 Increase strength training intensity to burn more calories and build muscle. 14:23 🍽 No need to weigh food, focus on adding whole foods to the diet. 16:09 📷 Use circumference measurements and progress pictures to track changes instead of relying solely on the scale. 19:57 🧠 Focus on more than just reaching 10% body fat; it's essential to understand the long-term benefits beyond aesthetics. 22:56 🏠 Connecting fitness to other aspects of life like relationships and productivity at work can be a powerful motivator. 24:47 💼 A healthier version of yourself improves performance in all areas of life, not just fitness. 27:32 🚀 Focus on long-term passion rather than short-term goals like reaching 10% body fat. 29:21 🌱 True health includes balance and enjoyment, not just physical appearance. 30:17 💔 Pursuing physical perfection can lead to emotional lows and a sense of brokenness. 35:17 ⚖ The mistake many make is pushing too hard, too fast; focus on sustainable changes for long-term success. 39:44 🏋‍♂ It's better to start with a realistic workout plan and gradually increase intensity rather than overwhelming yourself with too much too soon. 40:41 🍽 Two days of full-body strength training per week combined with good nutrition can significantly reduce body fat percentage, even from 30% to 10%. 41:23 📉 Starting with too much too fast can lead to burnout and plateaus. Gradual adjustments are more sustainable for long-term progress. 41:51 💪 Pushing through plateaus often requires changes in workout routines, including adjusting rest periods and tempos. 43:16 🚹🚺 Men and women tend to hit plateaus differently; women may need encouragement to push harder, while men may need to avoid overtraining. 45:49 ⏱ Adjusting rest periods and exercise tempos can help break through plateaus, regardless of whether you're a beginner or an experienced lifter.

There's a reason this MindPump Crew is exponentially successful- they break down the reality of forever fitness as the ultimate goal ❤ They flipped the tired cliche of the scale as measurement on its head! True physical health is your wealth in life and they come alongside you in your journey ♡ Thank you for all of you!!

It's good to see Adam outside of mindpump

Mindpump is such a spot on name for this channel! Not only do I feel inspired with each episode in regard to my own health journey…but you guys pump me up as a trainer! I literally want to shout and share with every client of my own how much better it is to chase health and wellness over appearance. This episode is full of SO much knowledge and info 💪🏽🙌🏽

LOVE the guys from Mind Pump. Their podcast and programming has increased the quality of my health and fitness in so many ways. I'm 41 years old and have the muscle definition I should have had in my 20s.

Adam’s here!!! I’ll watch anything my MindPump guys do! This was great😊

Realistically no one is losing 20% body fat in 30 days. It's just not a common thing. Patience and consistency is key. I started almost exactly 1 year ago, went from 255 to 195, and in that time from 32% to about 14% now, packed on a lot of muscle in this newbie gain period, and I've never felt better. But I've also ate the exact same things for the past 12 months, 6 days a week, I have one cheat day a week where I go as nuts as I want, and by the time that day is over? I'm pumped to get back on the diet like normal until the next Saturday. CONSISTENCY bois, that's the "secret" here. Rushing shit? It won't last.

Some really good insights here, thanks for doing this! I will definitely be referring to this often

Best video I have seen on this topic. Many thanks :) 🙏

Adam cooked on this episode very good knowledge dropped thanks for having him on your podcast

Best video about body composition that I have seen in a while

This is an awesome episode. Major golden gems dropped. Thank you!

What an excellent and majorly informative interview! Very succinct and to the point. Well done, thank you!

Awesome breakdown. I encourage everyone reading the comments 1st to make this the Health & Fitness Grail for aesthetic and health success! Thank you for doing this excellent tailored interview. Thank you for the Mind Pump content. Great interview guys!!!💪🔥🔥🔥

What a great interview!!! Refreshing from the norm .

Adam’s my favorite 💪🏻This is my first time seeing him on a podcast. Hope he does more. 🎉

Great interview! Thank you

Great video, great interview... learned a lot from this one

Awesome seeing Adam in this podcast!!

This resonated with me sooooo much! So many great takeaways

Adam needs to do more interviews! He is a wealth of knowledge! Gracias ! 😊

This was so good! Thank you!

This is such good information, not even just about fat loss but healthy mindset too

You painted this profession so good. Thankyou.

Hi Adam ! So excited to hear this❤

Great video. Thanks!!!

Great episode ❤

Exciting I’ve never seen Adam on another podcast 😊

Great analogy on the "process"

*BRILLIANT* strategy. This works!

So much wisdom 👏🏻👏🏻👏🏻

Just heard this, but it's what I've been doing the past 2 months. I fast M/W/F, then aim for 220 grams of protein the days I eat, while limiting carbs. With the goal of 220g of protein and my stomach being smaller from fasting, hitting that is a chore, and you won't have any need to eat bullshit. So I don't track calories just protein and kind track carbs. I workout 5 days a week. I've lost 17 lbs, with a noticeable change in the mirror and I'm feeling better everyday.

Saw Adam and came for the wisdom!

What an insane wisdom dump in that first 20 minutes! Thank you!

I’ve never heard this guy before. I need more.

We are all guilty of our own problems thank you brothers respect

Love Adam and Mindpump Sal Justin and Doug! Great to see Adam (the eldest 😂) doing his own podcast👏

This was excellent. I am a trainer, pilates instructor,pharmacist, nutrition coach.

Can you discuss how to manage skin laxity that might occur from losing this last body fat? Feel like it might be an issue and maybe certain foods or supplements might help? Not sure.

Saw ADAM and clicked the moused hard AF!

Dammmm this is a good video. Thank you.

17:45 + yes!!!! The full health circle!! Omg, everyone needs to hear this video. I'm sharing this video with everyone!!!

What I find lots can’t give up the time, the taste, and now arguably the cost has gone up more than whole food. Put the work in your food and it will work for you. 😊

Adam the King

Taking proper rest between sets has been a game changer for me. After injuring myself due to fatigue, I rest properly

Waouw ! First time that I see a coach being realistic, not extreme and thinking LT (and thus avoiding the extreme known fad diets and methods). I don’t know this person but if he has a channel I will certainly subscribe. He sees how sport helps us being better physically but also mentally. And it’s strange to say but he looks like a very nice person who is happy and balanced in his life. He exsudes good vibes ✨✨

Good advice on the psychology of losing body fat and having a mentally healthy outlook without discontent /dysmorphia

This was extremely helpful. Any differences for women?

What do you include in a full body weight training routine?

I was at 88.9 KG at around 38% body fat back in November. Worked on optimising my health, training 6 days a week, change my lifestyle and I am currently at 68.2 KG at 21.9% Body fat. It took me around 6 months of consistency to get here. My aim is to get to 18% body fat from here on.

I track macros granularly and weigh/measure everything whenever I fall off the wagon and put on 5-10 pounds. Within 2-3 months months I'm right back to my ideal weight. No diet, just fit the macros. I always eat mostly clean, whole foods anyway so I don't need to be on a diet to eat healthy. Tracking allows me to recalibrate portion sizes and to reduce the high calorie snacks.

As an ex personal trainer, I wish I was able to implement plans as “common sense” as this. Well done.

I wish that Adam did more outside pod interviews because Sal tends to repeat the same stories and studies in every interview. 😂 You can tell Adam is just in the moment, and nothing feels stale about what he's sharing. While I like Sal a lot, I actually find Adam to be the best because he keeps it so basic, and he's real/blunt.

WTF❤This man is so real. 😮 lord. You just never know if the guy next to you is enlightened AF. Never doubt your neighbor. Have faith in everyone. I LOVE fitness trainers. By far, they have been the best people in my life. I’ve connected to every one I’ve had like a brother or sister. It’s likely the endorphins, but you gotta admit, they’re cool AF. Thanks bro for being so down to earth and So insightful, as well as generous with your insights.

This hits the nail dead on for me. I went from 314 pounds down to 184. Then I started putting on muscle and currently weigh 220. But no matter how little I eat and how much I walk or run and fit weights, I just cannot lose anymore fat. I am freaking stuck. I’m 48 years old down to eating 1500 calories lifting and doing cardio 6 days a week. Constantly exhausted and getting so dam depressed

I recently bought the mind pump 40s bundle and as someone used to classes, (but not in a gym setting)I kind of don’t know where to start. Do I hire a trainer? Do I work it out on my own? Etc etc.

Definitely always feel better on days after a workout 💪🔥😊 Endorphins are real 🎉

Would really like time stamps and the chapters feature on these videos.

I don’t want to lose the fat in my glutes/hips but I do want to tone it up as well as lose fat in my arms and thighs. How do I do this while maintaining my glutes

The primary focus is to change the body composition from more fat and less muscle, to more muscle and less fat. Weight loss is secondary aa the overall focus.

I had the best results doing OMAD, certainly was not Plant based. Not doing OMAD atm, as I am in maintenance mode. When I did OMAD ( just one way of eating - not a diet ) I lost 18 kgs / 39 lbs. When tracked which was rare - my intake comprised of 60% fat and 20% each from carbs and Protein. Protein came to about half of what is currently recommend, again not ideal but it worked our for me. NEAT was / is my go-to way to move and weights and body weight was / is my way to add resistance to the muscular system.

Must be something strange about me then because I've always been an active hiker with a clean diet and have always been overweight. The first time I ever lost weight was on keto. Lately I tried carnivore and lost 20lbs. What I've learned is that when I eat carbs I can't stop.

Interested in how Adam would start someone who's been lifting for thirty years, but is struggling with weight issues.

Can I ask, is there an upper limit with adding weight to the bar? How do we get that sweet spot of challenging the body while staying injury free (as possible)?

I’m one of those people that are at 25-30% body fat walking around 12,000-13,000 steps a day. I do commercial and off-road equipment maintenance and I am in my feet 90% of the day walking around.

Smh they think ppl at 30 % bf don’t workout or eat their protein and veggies. I’m already doing all those things. I workout 6 days a week too strength train 5 days a week. Yes I’ve done 2 of mp programs that were only 3 days a week. So I’ve tried that way of working out too. I’m stuck at what looks like 30% bf. Female here anyways I’m going to just eat even more protein and more healthy and whatever happens happens I’m not going to rush it anymore by restricting a lot of cals.

Does this work just as well for women’s body being woman’s body is different from men?

Damn that’s em but 226 lbs and 30bf wanna get back down to 200 lbs and be able to stay there not binge back up again

I have heard about this protien intake level; most people's protein intake is 100 g or less, so why doesn't their body weight trend to low level?

Speaking if bad motivational approaches, i wish you could tell this to the Army. If you are slow at running their strategy run 5 days a week. If you cant do push ups more push ups! 😂 The Army finally started hiring physical trainers that are starting to control the pt. The Army has been exercising for wver and now they’re finally getting close to actually training properly!

When figuring your protein intake, say for chicken, its like 5.25 grams of protein per ounce. So thats like 36 ounces of chicken ( like 9 breast? Lol) if i want 190 grams of protein. That to be weighed before or after cooking?

Believe me I’ve been nurse for 32 years and walked constantly and still struggled with weight my whole adult life

Maybe i misunderstood this, but it would take 6-8 months to recomp from 200lbs 30% bodyfat to 200lbs 10% bodyfat? Thats a gain of 40 lbs of lean body tissue. while also losing the ame amount of fat. Israetel and Nippard both seem to suggest beginners gain about 10-15lbs of tissue in their first year while eating at a surplus.

I know now after all these years, my true goal was to lose BF and not necessarily pounds in weight. I thought by losing weight on the scale I was winning. In reality I wasn’t because I still held a lot of BF. I’m currently 220 and hit the weights 3 days a week but my struggle is getting enough protein.

I lost 80lbs instantly on keto then ditched that and hit the weights. The whole process to me was so simple, but now I’m struggling to get stronger is my only issue! That’s why i follow the MP podcast hahaha!

I have body dysmorphia. I just binged 4 days in a row. I feel like I'm not good enough. I hate this. I can't seem to stay on track.

Timestamps?

30% To 10% in 30days like u thumbnails are crazy 0.9 x 20 = 18 x 7500kcal = 135 000 / 30days = 4 500kcal per day u need to burn in order for it to work in 30days

I’m a 51 year old menopausal, 207 lb woman and I’ve been doing a nutrition program for 2 years that sounds like what you describe in this video. I’ve only lost 4 lbs and the coach tells me that I must be consuming more than I’m reporting. My plan is 1800 cals, 113 G protein, 30 g fiber, 5000-8000 steps daily, 1600 mls water minimum, 7 hr sleep nightly, no alcohol, no sugar. Wtf?

Mental stress from less than six hours of sleep is still a choice. It is not a permanent enslavement.

Stop, 6-8 months Togo from 30% to 10%? Thats ridiculous. I started at 33% and after doing most of what he’s talking about with Whole Foods and 10k steps a day, I’m down 30 pounds in 4 months which is still 25% body fat. I think 30% to 20% is more realistic in 6-8 months.

Im fluxing 220-215. Just trying to get under 200 right now

I have watched thousands of podcasts on weight loss. I had plateaued for a whole year. Then I realized carnivore was holding me back. I was eating too much fat and not walking enough. I do a minimum of 15k steps, some days 20k+. Removed all fat, eat more lean protein. I lost another 10lbs. I still need to lose another 14lbs. How do I get there?

I am that person with ~45% body fat and CONSISTENTLY walk at least 10,000 steps. I usually average more like 12,000 steps and cannot lose weight, I don’t eat much either, but my problem is probably my stress levels.

Water fasting will definitely get you down to that

311 in july 2023. At 247 this morning. I feel discouraged because of how slow its going.

I tried to get 180+ g. of protein in me every day. Couldn’t do it..

Im 30 percent over weight, and average 12,000 to 14,000 steps a day. Last summer averaged 18,000 to 20,000. My issue is i either dont eat enough or eating the wrong food.

Is this protocol different for women? I noticed he said I assume we’re talking about a male. What would be different for a woman?

I am these 10.000 and more steps a day anr have 30% of body fat weight 60kg...i dont even understand why so much fat when not eating rubbish.

💪💪❤️❤️‼️

If the person is healthy if they follow all the advice they can lose weight from 255lbs to 205 to 195 lbs in a year or in 10 months ( males ) be patient don't rush. Good luck

Damn it I’m 40 minutes in and nothing about the 30 days to 10%

Body weight lbs as grams of protein daily seems crazy high.

I like how he changed to shaggy when he said flabby arms haha

"Adam welcome back to the podcast" How did he know!??

Immediately I have to call bullshit. Assuming you weigh 80kg, losing 20% body fat in 30 days is 16kg, that's over 0.5kg a day. Fat is over 7k calories per kg so that's 3.5k calories in fat you have to burn per day (although at that deficit you'd be burning a massive amount of muscle). Considering 2.2k as a daily requirement you'd have to not eat and do over 1000 calories of exercise for 30 days straight. Please be more accurate and realistic instead of giving unrealistic timeframes.

I diagree, maybe 30% to 17% There are very few people that can get ro 10%