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

Hey guys. What is the time in your country when you release new episode? Like this one for example? In my country there is 4 PM.

0:00 Visceral fat 4:18 Processed food sabotages fat loss 18:26 Best types of protein 23:05 Strength train 24:55 Protein targets 28:00 Progressive overload 30:06 Feed muscle gain/speed up metabolism 31:35 No structured cardio, only steps

1. Eat whole foods, avoid processed foods (engineered to make you eat more) 2. Eat high protein and eat protein first (very high satiety) 3. Weight train (to build muscle-- more muscle = higher metabolism) 4. Eat your weight in grams of protein daily (e.g. 180 lbs target weight then eat 180 grams of protein daily) 5. Protein shakes are not for replacing whole foods--they're a good tool to make your daily protein intake if necessary 6. Walk after meals

Gained 5 lbs of muscle from listening to this video

You guys are amazing. I listen to the videos all day at work. I went down from 224lb to 186lbs ❤ but I hit a plateu, so I took a break. Then a month later still nothing, come to find out I was pregnant for the first time ever😂 two months pregnant without knowing 😅 but yes you guys helped me heal my body from the inside with strength training and eating clean. Now I have to wait 7 months to be able to continue 😊

73 year old woman. Been working out with trainer for a year. Body age according my impedance scale is 46. Struggling to get my body fat % is around 29 now but visceral totally in normal range. These videos have been a great motivation to me to get healthier.

And last of all, give yourself time and stay consistent. People have no patience now a days. Stick to the process, don't quit and be patient. It may take a year or more to reach your goals.

Treat restaurant food like processed food as well.

Living a Carnivore lifestyle and getting your body into ketosis full time is the best way to lose body fat. Its had a profound effect on me. As a 63yr old man im getting ripped after 8mths.

In regards to fat loss, apart from strength training aiding in it, walking is the best and arguably easiest form of excersize. Anecdotaly, i started at 260 pounds with a 5.10" frame on the 25th of April where i decided enough is enough. I found my number on a BMR calculator which was 2k calories and i added 10k steps (at least) per day, which put me around 3k expenditure. It is August 14th and im down 40 pounds and i havent touched a single weight. Besides the steps i have my food intake at 2k calories. Thankfuly i dont feel hungry at all....for now

The key to reducing body fat isn’t just about cutting calories, but also about ensuring you consume the right amount of protein daily. Protein is essential because it helps preserve muscle mass while losing weight, which is crucial for maintaining a healthy metabolism. Additionally, protein has a higher thermic effect, meaning your body burns more calories digesting it compared to other macronutrients. By including enough protein in your diet, you not only support fat loss but also ensure you maintain a balanced body composition. Don’t underestimate the power of protein on your journey to better health and fitness!

This is a great show. No BS, no egos or arrogance. Just a couple of dudes talking about health/muscle fitness. Thanks @mindpumpshow 💪🏼💪🏼💪🏼

Avoiding processed food reduced my insulin which eliminated my sugar cravings which made sticking to my macros super easy

80/20 rule with whole foods, 10k steps daily and strength training are my key strategies to get and stay in shape at 37 😊🔥💪

Please bring back timestamps!!!

Slowly chipping my way down to 15% currently hovering around 20%

👏👏👏 I’m a health psychologist and I emphasize behavior changes for clients who want to reach a fitness goal. A lot of people don’t realize how important a switch to whole foods can be to help augment their fat loss. Great episodes gentlemen!

Where are the timestamps, please guys, they are really helpful!

This episode speaks to me. Just got a dexa scan. 30% to around 12-10% is the goal.

As a 20 year coach and 10 years in fitness. I feel so lucky to of found your show. For any coach who truly gives af about being the best leader for your clients, this show has helped me level up my knowledge and overall approach. Teaching nutrition is much harder than I expected and I will always give you 2 (3 lol) your flowers

All gas No breaks Steady state fasted cardio🎉 45 minutes daily & the fat is melting like lobster butter

It's been a crazy journey for me. I cut out all fast and fried foods, and refined sugar. The weight started to slowly fall off. Consistency is key, though!!

Yes! I was buying the Siete no-grain tortilla chips which technically are “healthier” than regular corn tortilla chips made with seed oils. But I was addicted to them and overeating them every night! So now I only buy them for serving for guests so that the bag gets emptied - not by only me!

Man 15% would be super excellent!

Never clicked on anything so fast like I just did

I love how my fitness watch will warn me when I'm getting out of the 115-130 bpm and into cardio, so I can focus on steps and tap into excess energy storage over about 90 minutes, which is very sustainable for me.

I got walking. I had 10,000 steps today. I’ve been more my 14,000. I’m trying and try and get lean. It’s working progress.

- Prioritize whole, natural foods over processed foods to reduce calorie intake naturally. - Engage in regular strength training to build muscle and target visceral fat. - Increase protein intake to boost satiety and prevent overeating. - Address lifestyle factors like stress and sleep that can contribute to overeating. - Focus on behavioral strategies, such as mindful eating and portion control, instead of strict calorie counting.

Insert complaint about timestamps here for those of us who only listen to the q&a and nothing else.

I’ve lowered my visceral fat from 12 to 10! Body fat is 33.2 but moving down as well. On a glp1 medication since February and learning so much from you guys! Thanks!

Those protein bars, cookies etc kill my stomach! Whole foods 💯

I can't say how grateful I am for Mind Pump! You guys have completely transformed my fitness journey. I approached it incorrectly for so many years, just chasing the calorie burn. Finally I feel like I'm on the right path thanks to you guys. Thank you so much!

Ok the high protein breakfast is an absolute game changer!!!! I have started to have leftover dinner for breakfast and I have definitely found that it naturally keeps me full for most of the day 🎉🎉 Thank you Justin for that advice!!

I’ve always heard about eating your current weight in protein, not your target weight. I appreciate the new insight!

In this podcast episode, the focus is on transitioning from 30% to 10% body fat, highlighting the significance of visible muscle definition, like a six-pack, at lower body fat levels. The discussion covers various aspects: Understanding Body Fat and Health Risks: The episode begins with a discussion on the high health risks associated with visceral fat-the type of fat that surrounds organs and is more harmful than subcutaneous fat. Strategies to reduce visceral fat, particularly through dietary changes and strength training, are emphasized. Diet and Its Impact on Body Fat Percentage: The importance of diet in managing body fat is discussed extensively. The conversation points out the detrimental effects of processed foods on calorie intake and how they can sabotage weight loss efforts due to their high palatability and low satiety, leading to overeating. Strategies for Effective Fat Loss: Key strategies include: Strength Training: Prioritizing strength training over cardio to maintain muscle mass and increase metabolism. Protein Intake: Consuming adequate protein to support muscle growth, which is crucial for increasing metabolic rate. Eating Whole Foods: Encouraging a diet based on whole, unprocessed foods to enhance satiety and reduce total calorie intake. Behavioral Changes: Understanding the psychological and behavioral aspects of eating, and the importance of creating sustainable eating habits rather than relying on temporary diets. Implementing Practical Steps: Practical advice includes walking after meals to aid digestion and improve metabolism subtly, setting realistic and sustainable goals, and the importance of tracking progress in strength training through progressive overload. The overarching theme is that achieving a significant reduction in body fat from 30% to 10% involves a holistic approach that combines diet, exercise, and behavioral changes, rather than relying on quick fixes or overly restrictive practices. The episode emphasizes sustainability and health, rather than just aesthetic changes.

This is something that I needed to hear today! Hitting the grocery store for chicken thighs right after work!

ALSO, I feel like people undereating protein is probably more if a factor in being overweight as their body pairs down muscle so much for people who undereat especially protein then their metabolism gets so trashed that they're gaining fat on stupidly low calories. Sorry to blast thr comment section with multiple comments, my brain is on fire thus morning.

Simple, eat no carbs, high fat, moderate protein, resistance training daily, and walk daily. No need to count calories and the fat will melt off

This was terrific! Would you consider doing a grand mother version to get us older ladies going. I am 68 years old and know there are other grand mothers like myself that are ready for big change and need some help.

I’ve recently struggled with having a great work outs and just being insanely hungry throughout the week

Great topic! Vacuums pulled my waist in a good bit over the past 7yrs. I'm a Masters competitor and had GI issues years ago. My coach got me on Revive GI+ with 750mg Phyllium husks, 1 cap ACV, EAAs, lemon juice, 10g glutamine, 1/4 tsp Redmonds salt. Once my gut healed added daily probiotic and 1 Zypan enzyme with each meal. Cinnamon and turmeric too. My teenage daughter trains and had similar GI issues. She's on the same protocol as me and she's doing better now.

I would love for the guys to do a specialty episode specifically on advice and ideas for while foods meal planning. I'm absolutely terrible at this. I know sometimes they say things like just take dinner from the night before and mix it in with breakfast but I think I need specifics. Like what does an average day look like and how do you plan so well. And what are some specific ingredients and ideas.

Very informative and I love your content! Can you dedicate an episode to female clients and the challenges perimenopause brings? Thanks in advance!

I'm a trainer with a brand-new client dealing with a good amount of visceral fat. I needed this to explain to him just what we're dealing with from more qualified minds and a great way of giving a breakdown! Thanks guys!

I have 2 protien shakes a day. One with breakfast and one with lunch. Helps me stay full and hit my daily protien targets.

A protein shake is WAY more satiating than a piece of chicken. I can’t be the only one who feels that way.

I needed to hear this today! I’m ready to lean out and my instinct was to restrict calories and increase cardio. Thanks for the plan of attack, whole foods, focusing on protein, and walking is my place to start.

Fasted cardio stairmaster is incredible and works amazing for fat loss while still keeping muscle

I saw the thumbnail to this video and gained 5lbs of muscle and lost 20lbs body fat.

Turn on the step tracker that comes with most modern phones. You'll be surprised how far away from 10k steps you are on a normal day! Most people barely break 4k consistently. Taking 10 minute walks post meals is a great way to add 3-4k steps, and it'll help with digestion!

I use protein shakes and bars everyday and it's more for quick and cheap its alot harder to pull a piece of steak or chicken out of lunch box and eat for a snack at work

I went from 20% down to 10% in 6 months. Ran MAPs Anabolic twice and started surfing again....pretty much eat whatever i want. 42 years old.

Cronic stress. I lost a 100lbs after quitting my high-stress job. I knew what to do. I'd done it multiple times, but I always bounced back up. I lost that 100lbs 2 years ago now. I never kept it off more than 3 months before. Still getting in better shape. I still eat shit foods (pounding a bag of cheetos right now...) but I do so in moderation, and I run or lift every day.

Gotta change ur relationship with food. Never eat just because it's delicious; eat to fuel ur body. Keep it whole foods, but if u crave something processed or sweet have it in moderation.

Broke my heart with the protein shake comments

My biggest barrier has ways been that i eat until I'm full, or even uncomfortably bloated. I really need to remove sugar while working out. Last time I just ate a carnivore diet and was very inconsistent working out. Visceral fat is so much fun.

Here ya go: 1) Protein (1g per pound of bw) 2) Weight training and HIIT 3) Walk 10k steps per day 4) don’t drink calories 5) …unless protein shakes (one whey and one casein per day) 6) track calories 7) water is your friend 8) sleep 9) recognize what gives you energy (what takes your energy)

Marsha, RN- I do a Sprint 8 about once a week. I’m 58 and eat in a ketogenic/carnivore way.

Absolutely agree! Protein powders are highly processed.

To add to my previous comment on G flux, I find at least for myself, I get lean easier and gain muscle at tge same time when I eat WAYmore and try to drive my daily activity levels up. More steps, a few days if sprints and 2 or 3 days of strength work.

Time stamps please! I listen to everything but still need to see the time stamps

This made me realize something. I've been avoiding making food at home cause it isn't a fulfilling a meal. Now I'm realizing eating actual food means less food thus my gut never "fills up" or fills up faster. Now I'm more interested in cooking more cause I'll consume less food.

The most informational video I’ve watched about fitness to date! This makes complete sense and unbiased. Subscribed👍

The whole argument with the processed food is spot on I can attest to the fact that not only are processed foods made to taste so good that you want to eat it and buy more but also you can eat so much more without being full and satiety hormones are not just activated by certain nutrients but also by a full stomach and carbohydrates especially sugar digests very quickly which allows you to eat more I don't know where willpower and discipline comes into play but if I open a box of cookies or a bag of chips that serving size might as well be a whole box or bag

I didn't overeat when I was stationed in Italy for 2 years. The menu I ate was not unlike what we have in America, but the portions were probably 1/4, maybe even 1/3 smaller and it tasted more rich. I think the way their crops are grown in Europe produces food that is richer in phytochemicals and micro nutrients and when our body gets the micro nutrients it needs perhaps it helps stimulate satiation. I know for a fact they don't use pesticides in Eruope or any of the plant steroids.

Will anyone ever talk about how fat gain is usually our emotional shield. Why so many people can’t fully get rid of it despite effort is psychological. Normalise fat loss with an emotional healing approach too as well as diet and exercise. The times I lost most fat was when I cared the least about things, I was in a very light carefree energy space and I was eating really bad at that time.

I've lost a lot of weight (nearly 40 pounds) and drink ISO protein shakes daily as part of my weight lifting and cardio. The shakes have only 120 calories, and I have one for breakfast as a meal replacement while I fast from foods.

Stick to eating whole foods. Mostly meet and non starchy vegetables and some healthy fats. I’m basically on a clean keto/low carb lifestyle. I don’t use really any protein supplements as most are tainted with bad ingredients/hidden sugars and starches.

Im a burpee nut. Proud of my reaults. 45 years old

Y’all dropped some many gems in this.

I love all these guys. But to be honest, I could listen to Sal talking all day. 😅 Just one day in a room with these guys... just want to absorb all their knowledge 😃

I love that I get to like the videos before they even start playing. I make sure and track all week long but my weekends are my no stress no work days so I dont track and I dont do my workouts. I do still try to watch what I am putting in my mouth but I dont over worry about the calorie intake as long as I know it isnt a super heavy meal.

Good solid breakfasts bacon , eggs ,fried bread, beans etc . Solid fuel for the day. Best start you can get

Great video. And I must say they’re 100% correct about everything. Eating protein 1st is truly a game changer.

This was a VERY thorough video that discussed relevant topics in sound detail and answered every counter question I could think to have. The end of this video left me with no questions or confusion. It in fact motivated me to tackle my health and fitness with a new approach and just get back in the game! Thank You!

Was down to 18% and got a "promotion" to a desk job and went up to 28-30%. I have a lot of work to do but I'm working on it again

One glance at the ACE Study and you will find a whole new avenue on why some people have such a problem to drop fat percentage or to have it in the 1st place. Good health starts with good nervous system regulation.

Motion is lotion...being active with light cardio just to loosen up. I had tarsal coalitions in both feet, i had back to back triple arthodesis surgeries that relieved much of the arthritis in my feet, but now muscles are regrowing and tight, i have found a few minutes on a bike and light walking helps loosen up so i can go about my day as comfortable as possible

Over the years I've tried to game the metabolic system in many ways- intense exercise. Intermittent fasting, vegan low fat high starch, raw vegan, carnivore, keto... all were unsustainable and some caused worse metabolic problems (high starch/fruit vegan). What's ended up working and ticking all the boxes is the normal human diet- imagine that! Whole foods only, meats/fish, whole fats, veg, fruit, legumes, nuts seeds, water, tea, occasional coffee. Very satiating, i only need 2 meals/day because I'm not hungry, don't crave refined sugar or processed foods at all. It's like a miracle. Just eat real food, drop the crap. It's a no brainer , tastes amazing and works.

I’m so happy I found you guys !! Ballet dancer / just learning about strength training.. Wow ! I’m psyched about this !! I’m also using a sauna 4 x a week 🇺🇸♥️🕊💪🇺🇸

I'm glad chicken thighs are not that bad, I've been avoiding them because I thought they are bad. :)

It's literally this easy I lost 36 pounds in one month. Yes muscle went with it but you can build it back in the gym pretty quick from muscle memory. Here's a simple guide you will be hungry ignore the hunger pain. Cut calories down to 1800 calories a day that's eat foods Red meat, Chicken, Fish lots of veggies and fruit smoothies with low-fat yogurt and peanut butter. That's it and plenty of water and walk 3-5miles everyday no exceptions it takes about 45 min. 3 miles about 1 1/2 hr for 5 miles. You will drop weight fast then get back in the gym to build back the muscle. Pick up calories to 2500-3000 a day same food groups named above but limit it to 2 meals a day big portions fast at least 12-18 hrs daily and you will maintain the weight you want to stay at build muscle and get ripped.

To see “45 seconds ago” as the timestamp and be one of the first to watch feels like Christmas for some dumb reason! 😂

Wow, this episode was incredible! You guys never cease to amaze me!

I have been eating nothing but natural healthy foods for the past 2 months. Saturday night I had 1 slice of medium sized pizza from a local italian restaurant where my son ordered from. I spent my entire Sunday feeling like crap. I haven't felt terrible like that in a long time. Today I feel good again. Is this a coincidence?

Love the clarification on the protein shakes.

I wii never give up cardio for the mental and heart health benefits ..

Caloric deficit short answer. Losing weight is as simple as that. Im in a defecit rn im hungry af and my stomach is crying but i choose not to eat. I could eat mcdonalds everyday in a deficit and i will still lose weight

Great podcast! I would add powerful positive affirmations after waking up and peaceful affirmations before sleeping at night, which can tremendously help you lose fat and stay consistent!

Does this work when your 48? Cause im struggling like hell. Im training 4-5 days a week i walk 2miles 2-3 times a aweek and my diet is where it needs to be.

I have a bulgey stomach but also have a full six pack it's annoying. I do regular gym and my hbh1c was a little high but now down in normal range. Also eat mostly all natural food. Wish I could shift the visceral fat.

I'd rather just have the advice than the initial philosophical discussion on why people are overweight, why it's bad for you, etc. I get really anxious during this. I just want steps to follow.

People think I've lost weight, but the weighing scales says not really. I've been going to the gym the last couple of months. I initially focused on chest/shoulders(overcoming an injury). Ive noticed my posture is better, i probably have put some muscle back on my pecs. I think the weight lifting is a better way for a guy to burn fat because you build on strength.

Appreciate all the tips, especially taking such a common sense approach and not so far to one side like other podcasts do. For example, you didn't say only strength train (because we sell those), but also be active and walk, be healthy and eat natural food and protein, etc. I happen to be one of those people who will track calories and macros when trying to lose weight, so also appreciate your acknowledgement that people who do that can eat a dessert or other processed food at times, etc if we keep to our macro and training goals. But that in general, if people are not tracking, they eat more calories with processed food. I have several of your programs and am currently enjoying Muscle Mommy! Thank you for being so committed to helping others to share knowledge to be physically, as well as mentally healthy.

I feel like chicken thighs have so much more fat .. but usually i cook it with the skin (for flavor) but I rarely eat it. As I type this I forgot this is for ppl at 25+ body fat. I’m around 13/14% so I can easily get 30 grams of extra fat eating more thighs over breast. Shout out to the air fryer for juicy breast

Mind Pump, please go back to the evening uploads not these morning ones. 🙏🏻

Currently in a stage to reverse prediabetes so this is very helpful information!

Been eating Whole Foods for 4 months now and have lost 40 lbs. Didn’t change my activity level

I do not think the caloric deficit was mentioned in the video.

🎯 Key points for quick navigation: 00:01 *🏋️‍♂️ Going from 30% to 10% body fat involves achieving a visible six-pack, which is feasible with a structured approach.* 00:43 *🍔 Visceral body fat, surrounding organs, poses greater health risks than subcutaneous fat, emphasizing the importance of reducing it.* 01:52 *💪 Strength training is effective for reducing visceral body fat due to its insulin-sensitizing effects and muscle glycogen storage.* 05:36 *🍟 Heavily processed foods can lead to consuming 5 to 600 more daily calories compared to whole natural foods, hindering fat loss efforts.* 10:19 *🥗 Whole natural foods promote weight loss by reducing overeating tendencies compared to heavily processed foods engineered for palatability.* 17:30 *💊 Protein shakes, though convenient, are heavily processed and may not suppress appetite as effectively as whole natural sources of protein.* 19:52 *🍗 Focus on lean protein sources like white meat, fish, and ground turkey for satiety and lower calories during fat loss.* 20:18 *🥩 Grass-fed meat can be lower in calories compared to grain-fed, offering a leaner option for reducing body fat.* 21:40 *🥤 Protein shakes can be convenient but prioritize whole foods for better satiety and nutrient intake during fat loss.* 23:22 *🏋️‍♂️ Strength training to build muscle is crucial for boosting metabolism and facilitating fat loss, not just burning calories.* 25:12 *🍖 Adequate protein intake (target body weight in grams of protein daily) is essential to support muscle growth and metabolic rate during fat loss.* 30:34 *🚶‍♂️ Incorporating post-meal walks can aid digestion, enhance calorie burn, and support sustainable fat loss without inducing a catabolic state like cardio.*