How to Go from 35% to 15% Body Fat in 5 Steps

These hugely helpful steps from Mario Tomic will help you go from 35% to 15% and transform your physique, health, and habits in the process.

“Perfection is not necessary for success, but consistency is.”

Source: MadMax Chef / CrossFit

Step 1 – Set Goals

• Work out your new body weight and fat free mass measurements (see video)
• Create milestones and phases
• Try losing 1 – 2  lbs / 0.5 – 1 kg per week to start

Step 2 – Take Control of your Diet

• Quit sugary drinks
• Get rid of liquid calories in general
• Minimise ultra processed junk food
• Increase lean protein intake
• Increase fresh fruit and vegetable intake
• Preparing more of your own meals
• Stock up on healthy macros

At 35% body fat, these change alone will often be enough to start the process of losing fat.

Additionally, try tracking your calories for 4 to 5 weeks. This will teach you exactly what you are putting into your body. You will see where the calories come from.

Step 3 – Do an Inventory of your Bad Habits

• Take a paper and pen and write down all your current bad habits (randomly snacking, binge eating on weekends, missed sleep etc)
• Find out where you lose a lot of progress
• Many people have a good few days each week which are followed by a handful of bad days. Be mindful of this and try to counter it
• The key is to identify the bad habits and understand the underlying causes
• Once identified, create a plan to identify them with healthier ones

Step 4 – Adjust Plan to Protect Lean Muscle Mass as Much as Possible

• Understand the difference between fat loss and weight loss (weight loss means muscle and fat loss combined, fat loss means fat loss)
• You must aim to lose fat, not just lose weight

Use these tips to preserve your lean muscle mass: Lift weights 3x per week, don’t lose more than 1% of your bodyweight per week, eat lots of protein (1gram per lb of your target bodyweight), sleep 7 or more hours every night.

Step 5 – Psychologically Prepare for the Process

• Most people quit too soon
• Consistency is the key, not perfection
• 100% accuracy is almost impossible, don’t put that kind of pressure on yourself
• Monitor and adjust your plan as you go

One cookie doesn’t mean the diet is over, quick corrections are the key to success. If you eat too much in one meal, make the next one smaller. Tracking everything makes this process of self correction much simpler.

Video – How to Go from 35% to 15% Body Fat in 5 Steps

Your goal should always be to make it as convenient as possible to eat healthy, and as inconvenient as possible to eat in an unhealthy way.

In the video below, Mario explains everything in greater depth.

Enjoy it and good luck with your transformation.

What are the Benefits of Lower Body Fat Levels?

Lower body fat levels offer several benefits for overall health and well-being. Here are some of the key advantages:

Reduced Risk of Chronic Diseases: Excess body fat, particularly in the abdominal region, is associated with an increased risk of chronic conditions such as heart disease, type 2 diabetes, high blood pressure, and certain types of cancer. By lowering body fat levels, you can significantly reduce the risk of developing these diseases.

Improved Cardiovascular Health: Lower body fat levels can improve cardiovascular health by reducing the strain on the heart and blood vessels. It helps maintain healthy blood pressure, lowers LDL cholesterol (bad cholesterol), and increases HDL cholesterol (good cholesterol), reducing the risk of heart disease, heart attacks, and stroke.

Enhanced Insulin Sensitivity: Lower body fat levels improve insulin sensitivity, meaning your body can more efficiently use insulin to regulate blood sugar levels. This reduces the risk of developing insulin resistance and type 2 diabetes.

Increased Mobility and Joint Health: Carrying excess body fat can put strain on your joints, leading to joint pain and reduced mobility. By reducing body fat levels, you can alleviate the pressure on your joints, improving overall mobility and reducing the risk of joint-related problems like osteoarthritis.

Improved Hormonal Balance: Lower body fat levels can positively impact hormonal balance. Excess body fat, especially in the abdominal area, can disrupt hormone production and lead to imbalances. By reducing body fat, you can promote a healthier hormonal profile.

Enhanced Physical Performance: Lower body fat levels can improve athletic performance and endurance. With reduced body fat, you can experience improved agility, speed, and overall physical fitness, making activities like running, jumping, and participating in sports easier.

Increased Energy and Vitality: Lower body fat levels can lead to increased energy levels and a general sense of vitality. Carrying excess body fat can make you feel lethargic and less energetic. By maintaining a healthy body fat percentage, you can experience higher energy levels and improved overall well-being.

Positive Body Image and Self-Esteem: Achieving and maintaining lower body fat levels can positively impact body image and self-esteem. Feeling confident in your body can have a significant impact on mental health and overall quality of life.

It’s important to note that everyone’s body composition goals may vary, and there is a range of healthy body fat levels depending on factors such as age, gender, and individual circumstances.

Why are Setting Goals for Fat Loss Important?

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Setting goals for fat loss is important for several reasons:

Motivation and Focus: Goals provide a clear target and purpose, giving you something to work towards. They create a sense of motivation and focus, helping you stay committed to your weight loss journey.

Measurable Progress: Goals allow you to track your progress and measure your success. By setting specific targets, such as losing a certain number of pounds or inches, you can objectively evaluate how far you’ve come and make adjustments if needed.

Accountability: Setting goals makes you accountable for your actions. When you have a defined goal, you are more likely to take responsibility for your choices and behaviours, making it easier to stay on track and make healthier decisions.

Planning and Strategy: Goals provide a framework for creating a plan and developing strategies to achieve them. By setting goals, you can identify the steps you need to take, create a realistic timeline, and implement effective strategies that align with your objectives.

Psychological Benefits: Goals can have positive psychological effects. They can boost your confidence and self-esteem as you achieve milestones along the way. Additionally, having clear goals can reduce stress and anxiety by providing a sense of control and direction in your weight loss journey.

Long-Term Success: Setting goals helps you focus on sustainable changes rather than short-term fixes. Instead of solely focusing on the number on the scale, you can set goals related to healthy habits and lifestyle changes. This approach promotes long-term success and maintenance of weight loss, rather than temporary results.

Personal Empowerment: Working towards and achieving your weight loss goals can empower you. It allows you to take control of your health and well-being, fostering a sense of accomplishment and personal growth.

When setting weight loss goals, it’s important to make them realistic, specific, and achievable. Consider consulting with a healthcare professional or a registered dietitian who can provide guidance and help you set appropriate goals based on your individual circumstances, health status, and preferences.

Why Can Milestones be Motivating When Losing Body Fat?

Milestones can be highly motivating when losing body fat due to several reasons:

• Tangible Progress: Milestones provide tangible evidence of your progress along the way. As you reach each milestone, you can see and feel the changes in your body, such as fitting into smaller clothing sizes, noticing physical changes in the mirror, or receiving compliments from others. These visible and tangible signs of progress serve as powerful motivators to keep you going.
• Sense of Achievement: Reaching a milestone represents a significant achievement. It gives you a sense of accomplishment and boosts your self-confidence and self-esteem.
• Celebrating these milestones can provide a positive reinforcement that encourages you to continue pursuing your weight loss goals.
• Psychological Momentum: Achieving milestones creates a positive psychological momentum that can propel you forward. Each milestone reached reinforces the belief that you are capable of achieving your larger goals, building confidence and determination along the way. This momentum can help you overcome challenges and setbacks that may arise during your weight loss journey.
• Increased Motivation and Focus: Milestones create a sense of urgency and motivation. They provide a clear target to strive for, setting a timeframe and a specific goal to work towards. Having these smaller, achievable goals helps break down the larger goal of overall body fat loss into manageable and actionable steps. This focus and motivation keep you engaged and committed to your weight loss efforts.
• Tracking Progress: Milestones allow you to track your progress in a structured and measurable manner. They provide checkpoints that help you evaluate how far you’ve come and what adjustments may be necessary. This tracking can be done through various methods such as measuring body fat percentage, tracking weight loss, or monitoring other fitness or health indicators. Seeing the steady progression towards your milestones can be highly motivating and reinforce your dedication to achieving your ultimate weight loss goal.
• Reinforcing Healthy Habits: Setting milestones encourages the establishment of healthy habits. As you work towards each milestone, you develop and reinforce behaviours such as regular exercise, balanced nutrition, portion control, and other lifestyle changes. These habits contribute not only to weight loss but also to overall health and well-being. Seeing the positive impact of these habits on your progress reinforces their importance and encourages their continued practice.

Remember that milestones should be realistic, attainable, and personalized to your specific circumstances and preferences.

Source: Photo courtesy of CrossFit Inc

It’s also important to celebrate your achievements when you reach each milestone, whether it’s through rewarding yourself with non-food-related treats, sharing your progress with supportive friends or family, or engaging in activities that bring you joy and fulfillment.

What are Macronutrients?

Macronutrients are the three main nutrients required by the body in large quantities to support various physiological functions and provide energy. The three macronutrients are:

Carbohydrates: Carbohydrates are the body’s primary source of energy. They are broken down into glucose, which is used by cells for fuel. Carbohydrates can be further classified into two types: simple carbohydrates (such as sugars found in fruits and sweets) and complex carbohydrates (found in foods like whole grains, legumes, and starchy vegetables).

Complex carbohydrates are generally healthier as they provide more sustained energy and are accompanied by essential nutrients and dietary fibre.

Proteins: Proteins are essential for building and repairing tissues, producing enzymes and hormones, and supporting various functions in the body. They are composed of amino acids, which are the building blocks of proteins. Good sources of protein include meat, poultry, fish, dairy products, eggs, legumes, nuts, and seeds.

Fats: Dietary fats are a concentrated source of energy and play vital roles in hormone production, insulation and protection of organs, absorption of fat-soluble vitamins, and providing essential fatty acids.

Healthy fats include monounsaturated fats (found in olive oil, avocados, and nuts), polyunsaturated fats (found in fatty fish, flaxseeds, and walnuts), and smaller amounts of saturated fats (found in animal products, coconut oil, and palm oil). It is important to consume fats in moderation and focus on healthier sources.

Macronutrients provide energy in the form of calories, with each gram of carbohydrate and protein providing 4 calories, and each gram of fat providing 9 calories. The body requires these macronutrients in different proportions depending on factors such as age, sex, activity level, and overall health goals.

A balanced diet includes a combination of all three macronutrients, as they each serve essential functions in the body. It’s important to emphasize whole, unprocessed foods and maintain a varied and balanced intake of macronutrients to support overall health and well-being.

What are Calories?

Calories are a unit of measurement used to quantify the amount of energy provided by food and beverages. When we consume food, our bodies metabolize it to extract energy necessary for various physiological functions, including breathing, digestion, physical activity, and maintaining body temperature.

The energy content of food is typically expressed in kilocalories (kcal) or simply referred to as “calories.” One calorie is equivalent to the amount of energy needed to raise the temperature of one gram of water by one degree Celsius. However, in the context of nutrition, the term “calorie” commonly refers to kilocalories.

Different macronutrients provide varying amounts of energy per gram:

• Carbohydrates: Approximately 4 calories per gram.
• Proteins: Approximately 4 calories per gram.
• Fats: Approximately 9 calories per gram.
• Alcohol: Approximately 7 calories per gram.

When we consume food, the body breaks down the macronutrients and utilizes them for energy. The calories derived from carbohydrates, proteins, fats, and alcohol contribute to our total daily energy intake.

Calories are essential for the body to function properly, but consuming too many calories without sufficient energy expenditure can lead to weight gain. On the other hand, consuming fewer calories than the body needs can result in weight loss. The balance between calorie intake and expenditure is a fundamental aspect of managing body weight.

It’s important to note that while calories are a valuable tool for understanding energy content, they do not provide information about the nutritional quality of the food. A calorie from nutrient-dense, whole foods will have different effects on the body compared to a calorie from processed or sugary foods. A balanced diet should focus on consuming a variety of nutrient-dense foods while considering overall calorie intake to support optimal health and well-being.

What is a Calorie Deficit?

A calorie deficit refers to a state in which you consume fewer calories than your body requires for daily energy expenditure. It is commonly associated with weight loss goals, as creating a calorie deficit can lead to a reduction in body weight and fat mass.

To achieve a calorie deficit, you can either reduce your calorie intake through dietary modifications or increase your energy expenditure through physical activity or a combination of both. When the body does not receive enough calories from food to meet its energy needs, it starts utilizing stored energy sources, such as body fat, to make up for the deficit. Over time, this can result in weight loss.

The concept of a calorie deficit is based on the principle of energy balance. When you consistently maintain a calorie deficit over a period of time, your body begins to tap into its energy reserves to meet its energy demands, which can lead to a gradual reduction in body weight.

It’s important to note that creating a moderate calorie deficit is generally considered a sustainable and healthy approach to weight loss. Aiming for a deficit of 500 to 1,000 calories per day can lead to a gradual and sustainable weight loss of 1-2 pounds per week. Drastic and extreme calorie deficits can be detrimental to health and may result in muscle loss, nutrient deficiencies, and a slowdown of the metabolism.

To achieve a calorie deficit in a healthy manner, it is recommended to focus on a balanced and nutritious diet that includes a variety of whole foods, while also incorporating regular physical activity. Consulting with a healthcare professional or a registered dietitian can provide personalized guidance and support in establishing an appropriate and sustainable calorie deficit based on your individual needs and goals.

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