lower body fat percentage

Ryan’s Ultimate Guide to Lowering Your Body Fat

Understand what you need to focust on to lower your body fat percentage

lower body fat percentage

no such thing as spot reduction 🙁

What is the one thing you’re not doing that’s preventing you from getting to the body you want ?   How is that some people are able to stay lean , keep their abs and look amazing while you’re stuck unhappy or dissatisfied with your body?

In this article I’m going to show you exactly what you need to focus on.

But to better understand what it is you need to do I’m going to share the biggest problem that most people have with lowering body fat percentage quickly.

The Reality of Being Fat

You see , I use to be overweight and very fat .   I was a heavy guy , I was 60 pounds overweight . Most of my adolescent life I was on the bottom of the talent pool when it came to playing sports .   I was always picked last and often didn’t get a chance to play basketball during recess .   I was slow , out of shape and pretty discouraged most of the time .

I can’t tell you what this can do to a kid’s self – esteem .   It’s pretty destructive and demoralizing .   For many years I thought that every time I heard the word “ Fat ,” I always thought they were talking about me . I was depressed and I hated myself .

I know you might think I’m exaggerating, but trust me, I’m not .   Being overweight is one of the most difficult mental challenges anyone can face .   I really do hate how it feels and as I write about it I’m reminded of all the negative emotions anchored to that time in my life .

Not a lot of people know this , but because I grew up being a fat kid it’s something that I’ve always had trouble overcoming .   The mental state of feeling fat , ugly and depressed .

Seriously , I know what it means to be overweight . I know what it feels like. and I know how to conquer it .

Guess what ? I’m going to teach you how to beat it and I’m going to do it in way that is actionable right now.

A Practical Guide on How to Get Fat

if you want to gain weight

if you want to gain weight…

The first step to understanding how quickly lower body fat percentage; it’s best to know the formula for how to get fat.  How does someone get 100 pounds overweight? What are the steps to getting fat?  You might think you already know, but to even the playing field for everybody’s learning, I will outline them here.

1.) Be sedentary and don’t move.

2.) Eat a ton of processed sugary treats that are loaded with carbs.

3.) Mix sugary treats with the combination of fat and salt.

4.) Eat lots of it

5.) Let enough time pass to notice it in your clothes (usually takes about 10-14 days).

I can go on for days on the science behind all these things listed, but I will give you the practical knowledge necessary to understand the basic concepts.  They all taste good!  Food palatability is one of the main reasons that causes overeating.  The simple solution to reverse fat gain is to not eat this stuff.

I get it. Easier said than done.

The real problem is how do we balance being lean and fit with being able to eat normal?  That will be another question I will dig deeper into after I tell you the one thing you’re probably not doing.

What you’re NOT doing…


you need to challenge yourself

What is the one thing that you’re not doing that’s preventing you from getting you to the body you want?  Here it is: Stimulating your muscles to become metabolic power houses for fat burning – this is the answer.  You are most likely missing out on doing enough resistance training.  When I say enough resistance training, I mean intense glycogen depleting, growth hormone stimulating weight lifting.  (Remember, the weight can be your body weight.)

Muscle weighs more than fat. You know this.  Muscle burns fat.  If didn’t know this, now you know.  This is the main reason why guys lose weight faster gals.  Men naturally have more muscle mass on their body, this extra amount of muscle mass allows for much more fat burning when compared to females. (Note to girls reading this: I know not fair right?)

Do more resistance training.  Do more weight lifting. Do more challenging, fatiguing, near failure iron pumping.  If not iron, you can use body weight.  If you’re in pretty good shape, body weight exercises may not be enough for having trouble lowering your body fat percentage further. Ladies worried about getting big and bulky? Read this article.

Minimize Fat Gain from Junk Food…

[ad] Does this mean that you can’t eat “normal?”  We already know that most of america is obese and overweight, normal is being fat.  That is the real state of the union.  If you want to eat normal, you will not be able to stay as lean as you like unless…….

…..you have enough muscle on your body and you strategically plan your “junk foods” for the best times of the day. When you eat your high sugar foods at this best time, you actually stimulate your muscles for growth and you minimize the chance for getting fat. If you really want to know the science of how it works, you can read this article I wrote previously.

What is this best time of day?  It’s after your intense resistance training sessions – this is the best time of day to down your sugary hyper-palatable sweets.  Your body is able to partition some of this junk food as muscle and fuel for recovery while minimizing fat storage.

Of course this doesn’t mean you can do it every time.  Everyone’s situation is a little different, and if you do this too often you will gain some fat.  The idea is to be able to eat “somewhat normal,” but minimize fat gain.

Putting it all together…with Cardio

putting it all together

nutrition + weights + cardio = ?

The first step here is to build enough muscle mass to allow your body to become a better sugar burning machine.  The second step is, if you want to eat some junk food, save it for after your intense resistance training to control the damage it would cause.

In a nutshell I just basically said, lift hard and heavy, don’t eat junk food, but if you do eat junk food be smart about it. How does cardio fit into the picture?  If it’s not already integrated with in your weight training, then start now.  Running on a treadmill and pedaling on an elliptical trainer for hours on end is designed for those that enjoy doing it.  If you’re not training for a specific event there’s not much of a need for it for the weight loss part.

Cardio is designed to make your body efficient.  Too much cardio will turn your body into an efficient machine.  This is good if you’re training for a sporting event, but anything beyond 2 two hours of steady state cardio will be weight you will only keep off if you keep doing that cardio.  In other words, once you stop doing cardio, you’re doomed to gain the weight back.  Do you really want to gain weight back because you stop doing cardio?

I didn’t think so.

Efficiency is great when you’re running a marathon but not when you’re trying to lower your body fat percentage by losing body fat.  Efficiency means less calories burned, less calories burned means less fat loss.  It means less calories burned while at rest.  Sometimes a good thing, but not if your goal is to be lean.

Think muscle stimulation for growth. Eat lean meats and lots of veges for nutrient dense food to maintain a strong immune system. Low carb the diet by eliminating most sugars and starches.  Integrate cardio while stimulating muscle or keep cardio to around 2 hours a week.

What else is there? Did I miss anything?  Maybe it would help to know how much calories you should eat to lose weight.  Having a specific meal plan can be helpful.  Knowing what exercises are best would be another.  Taking the best supplements for your goal would be another.  But chances are you’ve already been exercising for a while and know more than enough to get some good results. I want to empower you to do what you already know.

Everything isn’t going to be perfect. Life is not perfect.  Do what you know and follow my advice and I promise you results.  You may need more specific advice as I’ve mentioned in some case studies outlined in the fastest way to lower your body fat percentage article – and they could help you, but you know more than enough. Do what you know and take action.  Lift some weights and tighten up those muscles.  You can do some push ups right now, or maybe some squats.  The idea is that if you don’t take action now, your knowledge will be wasted.

The best compliment you can give to me is to share this article with others. Google +1, tweet and/or post on your facebook wall.  If you enjoyed this writing subscribe to my email list below to get exclusive content from me as if I were your personal trainer for free.  Thanks for reading.