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Here’s why so many guys get stuck at 18 – 22% body fat despite trying to get leaner and what you really need to finally get results.
Previous videos on the topic of building muscle:
Why 90% of People In The Gym Won’t See Results (Reality Check)
Most Honest Advice For Building Muscle (As a Natural)
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About the video:
Getting to 10 – 15% body fat is definitely not easy. When it comes to body composition, most men carry some excess belly fat and love handles that they want to get rid of. Even with exercise and trying different diets, a common body fat percentage that guys get stuck at is between 18 – 22% body fat.
In this video, I cover the root cause of why most people don’t get to 15% body fat and what’s really holding them back. If your goal is to maximize fat loss and create a healthy sustainable lifestyle with a lean physique but you’ve been stuck, this is what you need to know to finally create that breakthrough.
About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physique in the most efficient way possible and turn it into a lifestyle long-term.
Since 2011, I’ve spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance.
Most people don’t know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.
#getlean #bodyfat #fitness
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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If you're looking to get to 15% body fat or lower, here’s one of the biggest mistakes guys make that’s preventing them from getting leaner. -Mario PS. Watch this next if you want to get to 10% body fat https://youtu.be/WrzMbvL9ZD4
Less than around 15% is actually not healthy just a reflection of obsession and vanity.
I can tell you exactly why before even watching this four year old video. Because we are hungry and we are picky eaters. The guys who can eat a plethora of veggies, fish, sloppy nasty cottage cheese, and who like different spice profiles for their chicken have no problem getting lean. It's those of us who don't like all that nasty stuff that stay a little fluffier. My wife is not allowed to open a can of tuna in the house unless I'm going to be gone for a few hours, otherwise I'm puking all over the dog.
If we liked all those lean people foods, we would be lean, but we don't, so we aren't. Our hunger signaling is probably screwy too. And a lot of us don't function well on low carb, so downsizing our carb intake is out of the question too. I tried to do my morning workout once after just eating a few eggs and something else with no carbs in it which I can't remember. I got sick as hell 20 minutes into my training. Luckily, I train at home and was able tonrun upstairs and smash some grapes which made me feel better almost instantly.
18 22% está genial y de lejos es promedio.
My body definitely fights back when I start getting below 19% as indicated on my smart scale. 195 lbs, 6'2
I have been stuck between 19% and 21% for 5 months after losing 20kg over a year and a half.
The motivation is just not as consistent as it was back at ~30% to keep up the calorie counting. I find I will be good for a couple of weeks, see progress and lose a few kg while I get hungrier and hungrier. Around then, I Look in the mirror, start to feel like I look just fine and then immediately fall off the wagon and completely give up on any sort of control for a few days and lose all my progress. Rinse and repeat – my weight chart is a zig-zagging record of frustration. My 89kg/15% target just doesn't seem to get closer. I really though I would be there after 2 years.
My wife is now pregnant with our first and a secondary bonus there is that we will mostly stop drinking for a while which might help me get where I want to weight wise. Not sure I want to be trying to lose weight while figuring out how to be a dad.
i am a failure, been on 17% for 2 years stuck on a loop
Great content as usual, thanks !
showing all these lean guys squeeze their non-existent body fat is pretty gross, I think you can do better than that
22 to 18 is a decent body fat index. Its hardly unhealthy
You have to make sure you're deep diving into any and all issues you have that aren't directly related – eg, my sleep issues have made it harder to reach a lower body fat goal because they have other knock on effects, and it turned out this was due to adhd I didn't know I had. so if you're struggling with a couple of the main goals you need to hit a low weight, consider external factors as well, not just motivation and accountability
1:19 shit💔 lol im stck for ttoo mouth and im lazy asf this weeks and i binged a whole day6000 calories and enjoyed every second of it but didn’t enjoy the mirror tbh
0:16 they full of shiittt💩 simple … 0:40 they lied to you 😂💯
I honestly just think you should track everything you eat and be on top of that. That is the most important thing. Everything else can vary but if you watch what you eat and track calories you'll be good
LOVE the brutally honest answers about why we either meet or fall short of our goals- a conversation that applies to far more than just body fat %.
Well i guess as long as scale number trends down and lifts stay up i dont really need to track do i
The problem with me making slip ups is that i have no control over exactly what i eat, so the most i can do for the time being is intermittent fasting… I've been trying to lower my portions but then i stay hungry after eating, so that doesn't work.
For some reason, i can handle not eating for a whole 22-26 hours, but my stomach cries and whines if i don't eat a full plate of food…
man come on i only need to drop down 18% to 15% why it is that hard
The truth is, I am just too lazy to do that counting. I am training hard and eating super healthy but I am just too lazy to count. So I go by feeling. Still works if you not cheat to much 😉
If you're doing #2 once a day then you need more calories to go away. If every 2 days you do a #2 then that's exactly the amount you should do.
In my experience the whole fitness journey changes at 18-20% from casual discipline to more of a clinical approach to improvement. The true struggle is the lifestyle change that comes along with it. At this point you must make the decision to commit at a whole new level. The decision itself is more challenging than the execution of it. Great videos.
Me. True. Good video