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In this video, I answer the question of how long it takes go to from 30% body fat to 15% body fat. This is especially important to understand if it’s your first time getting lean.
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Related videos:
How Long To Get From 25% to 15% Body Fat? (Reality Check)
“I’m 30% Body Fat… What Should I Do?”
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About the video:
If you’re between 30-40% body fat and looking to get lean, it’s essential to have a realistic timeline. Most guys tend to underestimate their body fat percentage and overestimate their muscle mass, leading to unrealistic expectations. This issue is most common among those with little weight training experience and who are doing this for the first time. For example, a guy in his 30s, weighing 185 lbs at 5 ft 10, might be surprised to learn his body fat percentage is around 30%. This high percentage is not just due to excess fat but also a lack of lean muscle.
And in this video, I’m going to share a realistic timeline for getting to 15% body fat and the most common mistakes that guys make. If you’re starting at a high body fat percentage, his video will help you understand what to expect and how long it takes to see results.
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.
#fitness #getlean #bodyfat
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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In this video, I share the realistic timeline for how long it takes to go from 30% to 15% body fat and what the biggest mistakes you need to avoid. Enjoy! -Mario PS. Once you’ve seen this video, check this one next: https://www.youtube.com/watch?v=3Bn9GOGS-bU
Just got scanned and went from 52% to 31% body fat. It's been 10 months. I did bullshit a month and focused another 2 on building muscle and experimenting with how much I can and can't eat.
I'm probably around 40%, will come back soon as I hit 20~15
I just started my calorie deficit. Eating around 0.8-1 of protein of my body weight. I consider myself skinny fat. Mostly all my fat is on my belly. I started about a month ago. I’m 28 and I’m 6’0. I used to weigh 189lbs and now I’m at 175lbs. I’ve notice my belly doesn’t stick out as much as before and my clothes feel loose. And going to the gym 5 days a week. Gonna keep pushing !!
It's been over 2 years of diet and training and I have lost both weight and body fat and also put on muscles but I'm still at 28 percent. I've tried everything. Nothing seems to work. It's very frustrating.
Been at this now 4 years got myself from roughly 50% BF down to 40% from an initial 48-pound weight loss. I maintained that for 2 years and in January this year I started again I have gotten myself from 40% – 30% with a 30 pound weightloss! Been training hard in the gym 5 days a week, getting 8-12k steps average, eating 150-200 grams of protein per day and staying in a deficit 7 days a week! Thankfully, I have not lost any lean mass thus far according to the inbody scanner in my gym and have actually built some im inclined to believe it because all my lifts have gone up! I have another 30 pounds to lose and im hoping this gets me to 15% the days are long but the weeks are short making the most of everyone. 🤘Hopefully we hit 15% before the end of 2026!!!!
@4:03 Most important!!! 😂😂😂
Im at 9 weeks right now and Its the strangest thing, you'll look in one mirror and you'll think "Oh my" Im looking so good I can see at least 4 abs! You'll look 3 days later and you'll think "Oh my" I havent changed a BIT! It's very frustrating! Then you start QUESTIONING everything you do! You have to convince yourself that you are STILL eating way LESS than you used to! Im 57 and started at at least 30 %.
Just get a DEXA
i was stuck the last two weeks because I worked every week for more than 100hrs. So my diet sucked, I doesn't lift, doesn't run, doesn't made walks. The good thing is, I tracked what I eat and stayed almost in a slight deficit. I didn't gain weight, but I doesn't loose weight too. Yesterday was my fist day off, I had a good run, today I worked out my full body training (takes 1,5hrs.) and after my work I will have a good walk (with a 10kg Rucksack).
Sometimes you can't stick to the plan, the important habit is, to get back on track whenever it goes.
Edit: i lost since Mid August 4kg and build muscle in this time. I wanna lose 5 – 6 kg more to get to 15% body fat. Maybe I don't loose so much weight, but build muscle instead. I will see. Maybe it will took me three to four month from here.
I really need your help on this because I am super confused by my DEXA results. I’m pretty much the guy from your example. I’m 43 years old 5 10 with 30% body fat actually even worse 31.7%. Makes no sense to me is that I’m only 173 pounds.
I’ve been doing the carnivore diet for two years, but apparently I’m probably doing it wrong. I recently made some adjustments and lost 15 pounds but the DEXA scan was today and shows me at 30% body fat. I don’t even know how it’s possible to get down to 15 to 20% without being underweight. My BMI is fine, but my fat is off the chart even my visceral fat is at like 149 which is way higher than it should be.
I walked 20,000 steps a day and always have. I’ve just now started to do some light muscle exercises as I’ve got some physical issues like thoracic outlet syndrome and sciatica that make working out heavily difficult. I’m just confused as to what to do eating at a calorie deficit, I’m losing weight but I can only lose so much weight and have way too much fat so I’m not sure what to do.
Joe is me
So far for me it's 9 months and counting…..starting to look like 20% BF though so I'm excited about that. 6' 247 start…..196 now and almost benching 200 pounds.
You make great videos Mario. Maybe one day we'll meet each other Mario
I use the navy/military method for estimating bodyfat before beginning any type of cut. Not because it's perfect and gives me a dead accurate number…but because it's ALWAYS 100% repeatable and directly correlated to my body, by its nature. This leaves no room for error on my part…and, let's face it…nobody else's estimate of my bodyfat % even matters lol.
Can anyone make a plan for me to lose body fat ? I don't understand this macros shit
I'm at 8 or something, this is so hard to workout legs today 😅 we out here tho
I am Joe. In my 3rd month of training… i am expecting not to slip and reach 15% in a year hopefully. Hvala Mario 🙂
But how long does it take to go from 15% to 35% body fat? I’m uh… asking for a friend
I mean my whole life i was on the leaner side i had f up blood all that and to know that im on 30%+ of body fat fcked my head up i won’t lie. I don’t even look fat i never did im a twig with fat im basically a twink at this point. Like 6months ago i was 71kg 19% bodyfat i kinda looked the same i wont even lie maybe muscles were bigger but thats all. F it ill guess imma lock in for the next 3-6months till i hit abt 10-15%.
Use chat gpt to tell you your bodyfat. You're welcome.
I don't get it. I look like Joe (@1:49) and i'm also 178cm but i weigh 69kg, how come ?
I'm a strange case I think. I measured at 6'2 280 pounds and 33.6% body fat. Biggest mistake I made was not prioritizing cardio and recovery. Big yikes. Don't look for a quick fix I'd say. That's what got me into this in the first place. Consistency over trying to get lean as fast as you can. If you rush it there is a rebound weight gain or worse waiting around the corner.
Who the fuck guesses their body fat? Either get a scan or it's "I don't know".
After the video, he gets back to the big boat 😊
No screaming, no annoying music, no unrealistic expectations. Simple instructions that just require discipline and time. Very refreshing and I love it.
Sir, if i lose 18kilos i will be 67,kilos
On March 31 – 85,2kilos at more than 30% bodyfat
How can i do a Lean bulk after this please ??
My current weight is 78,8 kilos today ( i’m 180 cm tall )
I think this is even still an underestimate of bf loss required.
Up until 25 I was fairly lean 10-15% year round trained regularly competed in powerlifting ect ect. I was 6ft 2 – 195-210lb.
Now I’m out of shape 31 with 2 kids.
I am 6ft 2 – 270lb most people would assume I need to loose 50lb to see abs ect.
Realistically now it would be more like 80-90lb required to loose as I’ve defo lost muscle albeit I assume a lot of that will come back pretty quick if I was to start training
I am at 22%
Love this video because your typical example is spot on! Difference is that here it is close to my lenght and weight, without talking 100 kg or 1.90 length etc. As example. Most videos are non comparable. Making true comparisons impossible without going into body building territory.
Can we talk about the editing in this video? The zoom in and zoom outs are very good at getting viewers to listen. It's telling you to keep listening to him, because it is important for us to hear if we want to make lifestyle changes.
I’m probably in the 25% bodyfat neighborhood at 5’ 6” 175 lbs.
I lift three days per week and have significant muscle mass
I want to get down to around 20% or a little better in three months.
That will be tough. There is no way I can maintain a 15% body fat even if I could get there, nor would I.
There’s more to life than that and nobody cares if you’re ripped except you when you’re my age.
Effective
It's genetic. Some people are able to show results some cant. It's that simple. I always ate super well, can workout years, I can see I push more and more, I look the same. Some people eat trash workout 2 months they look like bodybuilders. Stop lying to people.
I started at 240lb and now I am down to 223 in 3 months. While I felt demotivated for not losing weight as quick, I realized how much muscle mass I had gained in that period. So it is important to do a monthly body scan to see how much fat and muscle mass you have to stay motivated. Scale only tells you half the story.
I am blind, so it’s going to be a little extra difficult, to follow these rules, but I’m going to do it, I have about £160 of body fat to lose, I’ll do it, thanks for the video 8:10
I've managed to lose about 55 lbs in the last 1 year. 6 ft 1 inches tall, from 261 lbs to 206 lbs now. Need lose around 30 lbs more, still a long way to go 🙂
I thought I was killing it but when I had my latest InBody scan, I was still around 30% body fat. It was discouraging but what helped was realizing that I was probably 40+% body fat before this. I can confidently say I will achieve the 15% body fat goal in the next few months, because I'm making this a part of my lifestyle. Work hard and don't count yourself out, we can do this!
Took me 12 months to drop from 16st to 11st 6lb.
I stopped eating sweets, processed foods, and cut down on bread, and because I work in construction, I was able to shed the fat. Also, went to gym.
My calories were 1400 per day, eating only whole foods and enough protein (avoided soya).
Im 69. I had sciatica so i took it easy waiting for things to get better but it didnt…and i put on weight. So i dud something raducal. I wentvto a coastal city in Vietnam and just walked everyday doing 20 to 30 klm walks. I lost slightly over a kilo each week. I had smaller meals than normal and cut out booze. I felt anazing and the plan is to continue until i go diwn a further 3 kilos. If a 69 year old can do it anyone can.
Keep in mind fellas cutting your body fat in half in just 8 months is less than 1 percent of your overall life span if you live over 50. Make the commitment your body, your family, your mind and everything else will thank you for it. You don't have to become a gym nut commit a hour or two of your day to it and stick with it.
Great advice delivered clearly and succinctly. The latter being where you separate yourself from so many others. Well done!
Thanks for not using only freedom units.
Lost 50 pounds in 2 months. It's all about how bad you want it
Can you guys know what to do i have 26 per fat on belly and my weight drop what should i do i am also in calerioua defist
Thank you brother, you are knowledgeable and experienced.
Yes gradual degradation, haven't heard that before but fits so much better, usually hear these channels talk about how you'll fall off the plan and immediately go mad eating junk because you were deprived, but it's usually a slow slip, bit by bit.
A bigger message that has helped me was from Dr. Mike who basically said we are all f'in adults, act like one and take the responsibility. He basically is saying, cut the crap with the excuses during the cut and during a cut just commit to it without cheating like an adult. Cheat days come during maintenance phase, not the cut phase.
Yea the habits and consistency. That's the bitch.
I’m literally your demo guy 91kg and 178cm 😂 8 months to get ripped let’s gooooo
It’s the planning of meals that’s the hard part because a lot of people can’t be bothered to do it especially when today’s lifestyle is tough and people are watching the pennies