Achieve Your Fitness Goals: A Step-by-Step Guide to Sustainable Weight Loss

Can I ask you an honest question? Would you rather lose weight and be lean fast or forever? What if the forever way actually allowed you to be just a little bit slower than the fast method you’re thinking of right now? If you read this blog post, I can show you a way to get from any body type you might be in right now to something up here on the top, or even if you’re already up on the top row, how to get to someone with an even lower body fat level.

The fact is, when you follow the right methods, this becomes a lot easier than it has to be. If you’ve failed at some point along the way, you’re not going to fail anymore. Let me show you the right way to do this so that you never have to do this again.

Starting Point: High 30s Body Fat Percentage

We’re going to start with someone in their high 30s in terms of body fat percentage. Allow me to speak in some generalities here because I don’t know exactly who this person is. I know a lot about what they’re doing, and it’s actually a whole lot of nothing. This person is likely very inactive. They don’t really exercise that much, and if they do, it’s not often enough or at a level of intensity that would actually deliver some kind of result. What they are doing a lot of is eating and sort of doing and eating whatever the heck they want whenever they want.

Now, if this is you, it’s okay because I’m going to help you get to that extreme level of body fat if that’s what you desire. But we have to make one big change: don’t focus on the extreme just yet. Your real goal should be this guy right here. I know it’s not necessarily the most desirable physique, but it’s better than where you are now, and it is sustainable and achievable for now.

Step 1: Increase Activity Level

The first thing you have to do is increase your activity level. Not a huge demand here because I understand that getting around at this weight is probably going to be a little bit challenging. But I’m looking for three 30-minute walks each week. We’re talking about zone two cardio, meaning you can still carry on a conversation but are a little bit out of breath. Exercise at that intensity level three times a week, and you’ll be off and running.

Step 2: Check Your Drinking Habits

Next, you have to check yourself. A lot of times, people in this body type are there not just because they eat a lot but also because they drink quite a bit. You need to cut that back. Not only is alcohol easily ingested with high calorie counts, but at this size, it often takes a lot more alcohol to get the effects, leading to more calories consumed. Cut back in half what you’re doing right now. If you’re having four or six drinks each time you go out, cut that back to two or three. If you go out four times a week, cut that back to two.

Step 3: Prescriptive Eating

Now, address the “whenever” part of eating whatever. I’m not going to change what you’re eating right now, just when you’re eating it. You’re going to start eating six times a day, every two and a half to three hours. This might mean shrinking down some of the meals you’re eating to be hungry each time meal times come around. This will start to impact portion control, which is often one of the biggest reasons why people find themselves at this size.

Next Goal: Low 30s Body Fat Percentage

Once you’ve achieved your initial goal, it’s time to move to the next level: the low 30s body fat percentage. You guessed it, there’s no way to get down to sub-10 body fat levels if you’re in the low 30s without first going through the high 20s.

Step 4: Increase Activity Level Further

Increase the length of your cardio sessions to 45 to 60 minutes per session. This effectively doubles the amount you’re doing and adds an additional caloric burn.

Step 5: Clean Up Your Diet

Focus on cutting out the obvious junk: fried foods, candies, sweets, and cakes. Also, make another cut in your alcohol consumption, bringing it down to a quarter of what you were taking in before.

Step 6: Start Weight Training

Start lifting weights two times per week in a total body fashion. You can find a great example of how to do this with our A and B workouts in our Perfect Beginner Workout. Start to incorporate strength training with conditioning work for an amplified effect.

Step 7: Increase Fiber and Protein Intake

Increase the amount of fiber you’re eating through vegetables and ensure you have protein at every meal. Protein powders and supplementation might become helpful here, especially as you’re trying to meet the five to six times a day eating frequency.

Transition to High 20s Body Fat Percentage

Now it’s time to move from the high 20s to the low 20s. At this point, the changes become very noticeable and self-motivating.

Step 8: Increase Weight Training

Increase strength training to three times a week. Follow the Perfect Beginner Workout as written, which includes a third workout.

Step 9: Refine Your Cardio

Cut back one day of long-distance conditioning work but ensure the remaining sessions are at least 60 minutes long.

Step 10: Further Refine Your Diet

Make smarter choices with condiments, dressings, and cooking methods. For example, switch from frying to grilling your chicken. Introduce the plate division method: one-third lean protein, two-thirds fibrous carbohydrates, and starchy carbohydrates.

Breaking into the Teens Body Fat Percentage

This is where the commitment level has to increase significantly to break into the teens body fat percentage.

Step 11: Increase Weight Training to Five Times a Week

Choose a training split that works best for you and follow it to a T. Continue exerting high levels of effort and intensity in your training.

Step 12: Introduce High-Intensity Interval Training (HIIT)

Start integrating HIIT, or zone five cardio, two times a week. Opt for sprinting type activities for muscle preservation and building.

Step 13: Further Refine Nutrition

Make smarter protein choices, opt for whole food starchy carbohydrates, and develop a taste for fibrous carbohydrates. These refinements will help you break through the mid-teens barrier to get into the low teens.

Achieving Single Digit Body Fat

To get to single-digit body fat, the focus has to be on nutrition more than ever before. Consistency is key, and the little steps taken over time will add up to significant changes.

Step 14: Maintain Consistency

Understand that the difference between single-digit body fat and higher levels is not just about what you do in the gym but what you do outside of it. Consistent, clean eating is crucial.

Step 15: Limit Cheat Meals

At this level, cheat meals become cheat foods, and they should be limited to three to four times per week. Supplements like protein powder, pre-workouts, and muscle recovery aids will become essential to support your hard training.

By following these steps, you can achieve your fitness goals. Remember, it’s a journey that requires patience, dedication, and consistency. If you’re looking for a complete guide to this journey, Athlean-X offers step-by-step workout and meal plans designed to help you succeed. Good luck on your fitness journey!

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