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In this video I share 10 small daily habits that I use to get to 10% body fat.
Timestamps:
0:00 – Going Beyond Basics
0:35 – Strategic Calorie Buffer
1:30 – Calorie Auto-Regulation
2:43 – Snack Delay System
3:45 – Meal Pacing Rule
4:28 – Strategic Workout Timing
5:57 – Hydration Rule
6:23 – Mini Walks
7:16 – Alarm Habit
8:07 – Averaging Habit
9:09 – Filter Question
10:02 – Reality of Getting to 10% Body Fat
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About this video:
Everyone talks about the big habits to lose weight, like walking 10,000 steps per day, tracking calories and macros, eating a high-protein diet, and lifting weights. And yes, those are the fundamentals of fat loss, but there are a lot of tiny daily habits that also make a huge difference when added up over time. Getting lean is about living, thinking, and making decisions like a lean person; it’s how you live your life and your day-to-day decisions.
So in this video, I go over my top 10 daily habits that I use to get to 10% body fat. These easy habits don’t take a lot of extra effort to do, but they have a major impact on your physique. And if your goal is to get to 15% body fat or lower, try these out.
About me:
My name is Mario Tomic. I help entrepreneurs and busy professionals get lean, gain muscle, and create systems for a sustainable healthy lifestyle long-term.
I started my fitness journey 15 years ago and have been coaching for 10 years. Most people don’t know that my native language is Croatian and that I worked in computer science before starting my fitness company.
Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, or illness.
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Have you tried any of these habits before? Let me know! -Mario PS. For coaching, check out https://go.tomic.com/coaching-habits-to-get-lean-10 to see the results of my program and apply.
Wow what a phenomenally well thought out, insightful, informative, creative brilliant video. Absolute gold sir.
Everyone talks about everything 😂 AI makes everyone a writer
Imagine trying to be a body builder and smoking weed lmao
Stop eating Bread!!!!!!
If you eat 2000 calories a day how much do you burn?
Hilarious theres nothing wrong with the scale buddy.
Ja
Awesome vid!!
I eat WAY to fast, to the point where it is kind of absurd. I literally started using one of those ridiculous long coffee stirring spoons just to slow down my eating pace.
boredom is my #1 killer for my meal plans.
I crave carbs after workouts especially if it’s later in the day..a cup of Greek yogurt usually works but sometimes I’ll give in and eat a peanut butter and honey sandwich
Great video,especially number 10! Working my way from 12% to 10%. Greetings from the Netherlands
I lost 27 kgs. From 102 to 75 now. I'm still at 22% bodyfat, my goal is to get to 12% bodyfat, around 10kgs more to lose. I still sometimes don't believe that I needed to lose 37 kgs to get to 12% body fat. But I look at my photos from a year earlier and I can't even recognise myself. As I've progressed. I actually started strategising better and better and better and I looked at this video to find some good habits to implement. Guess what, I've been doing all of these. Except maybe the 5 mins of walking after every hour. I'd implement this too. But yeah, I mean now the biggest thing to do for me is to wait. Haha. I'm doing all the right things and I've been doing it for so long that it feels not that hard actually. I actually feel better throughout the day. Recently what I did was timing my meals around my workouts. Which helped me immensely recovering afterwards and honestly better workouts too. Guess I'm on the right track❤
How can I become prefect in my diet
Wow, mini walks is so eye opener, i do this daily but took stairs in my workplace
Seem the only thing i have to improve is to add more set
For me it's 16-8 fasting…carbs ONLY at lunch…nothing after 4. Weights & plenty of cardio. Went from 38-34 (chest-waist) to 41-30 in 7 months. Feel great. Don't rely on "motivation"…it's an emotion & emotions aren't reliable. Discipline is a system that you design to achieve your goal.
One lifehack, that really helped me: Whenever I crave crisps (Doritos, etc.) I get myself a noodle ramen soup – like Yumyum. Usually that does the trick, its not the healthiest, but its a realistic compromise (100kcal instead of up to 1000kcal)
Step 1: testosterone replacement therapy
Appreciate the video, actually worked for me, from 95 kg down to 75 without losing muscle, keep the good content Mario!
5:47 I experienced this exact thing today my endurance was nonexistent and the first thing I thought about was being dehydrated
when i saw that heretic i wanted to puke .
An interesting potential strategy for appetite suppression is to induce "stress/fright" half to one hour before meal/hunger time activating HPA axis which personally I have found eliminates hunger for several hours, easier if you don't work from home!
Anyone else finding that drinking more water is playing havoc with their sleep? I've tried drinking all of my target in the first half of the day and still seem to need the toilet constantly when I am supposed to be sleeping.
How on earth do you survive on 2000kcal? I'm 193cm tall and weigh 97kg. Less than 3000kcal a day is really a big challenge for me, especially on training days (Mon-Fri).
Any recommendations for low calorie high protein meals? Say if I want to reach 160g of protein on a 2000/2100 calorie diet, what would be good high protein low calorie meals for that lunch and subsequent snacks?
This channel has a lot of THE most practical, actionable advice in the health/fitness space.
I walk between 12 and 15,000 steps in 8 hours in my job. I find it's wild that people struggle for just 7,000 steps. Lol
I also struggled for quite a while with the problem that I would strictly count my calories during the day, but in the evening I’d often get intense cravings. I solved it by planning a snack in advance specifically very dark chocolate (80% cocoa or higher) and some homemade protein muffins or cookies. That way, even if I gave in to temptation, it wasn’t too bad in terms of calories. Pro tip: just stop buying sweets altogether if they’re not in the house, you can’t eat them.
ur videos helped me so much to get through the hard days. I also learnt a lot!! I'm at around 11% rn but I wanna get to 8
2000kcal to reach 10%. And how much is your normal caloric need?
Love the irony that the ad that came up before this video was for French pastries and cakes. I guess it's appropriate to show some of the things I need to say goodbye to. 😉
just walk drink water and live ur life
Great video, and I've incorporated all of these. Thank you!
excellent
i use the same 30 minute rule for snacks and also find i often forget