10% Body Fat Is TOO LEAN (For Most Men)
ฝัง
- เผยแพร่เมื่อ 25 ก.ค. 2024
- Get Your FREE Training & Nutrition Plan:
📝 www.SeanNal.com/custom
Premium Quality, Science-Based Supplements:
💊 www.RealScienceAthletics.com/
(Save 15% with coupon code TH-cam15)
Connect With Me:
👉 / sean_nalewanyj
-------------------------------------------------------------------------------------
Just how lean can you get and maintain year round? The fitness industry has definitely warped most people's minds in terms of what body fat percentage is realistically sustainable, with many young lifters aiming for that shredded physique in the 6 to 10% body fat range. In today's video I explain why taking your cutting phase all the way down to these levels might look good on the surface in terms of muscle definition, six pack abs and overall physique aesthetics, but why it's just not a good goal for most men. I'll explain five key downsides of losing fat to such a degree, and what I recommend you do instead so that you can maintain a lean body overall but while still building muscle, gaining strength and performing at your best both in and out of the gym. - แนวปฏิบัติและการใช้ชีวิต
💪 IMPORTANT REMINDERS:
✅ Get your free training and nutrition plan: www.SeanNal.com/custom
✅ Follow on IG for daily tips: instagram.com/sean_nalewanyj
✅ Check out my science-based supplement line: www.RealScienceAthletics.com
(Save 15% on first order with code TH-cam15)
P.S. If you signed up for a program and didn't receive it, make sure to check your junk/bulk folder. If it didn't show up there either then contact info[at]seannal[dot]com to have it re-sent.
You doing a great job
I got your free program and coincidentaly started almost a month ago with a trainer for 7 visits in the gym. Between our trainings I've tried to go by your program and it's been amazing! Thank you so much for doing this so well as you do this, Sean! We appreciate your efforts and help you provide us!
Hi Sean, what would you say is the best body fat percentage to optimally build muscle while staying healthy?
Excellent video. And a very important message. May I suggest doing a video of people at the estimated 12 to 15% body fat to give a visual on what it looks like approximately?
@@chadeazy he literally talked about optimal body fat in the video... watch it fully
Totally agree. Just to be safe, I keep myself at a lean and mean 30%.
Right I’m at 19% Bf I don’t wanna be the leanest person on earth I just love my leanness I’m at right now.
Shredded asf bro
Lol I am 15
Wow very shredded
I'm at 35 bruh😂 beat that!
This is why I keep saying over and over again that 15% bodyfat is much more realistic and that half way to your dream physique is much healthier both mentally and physically.
Hey, it's Greg!
Hey Greg.
Did you reconcile with Sean, Greg?
@@smallpenis266 Most men at 15% have abs though. The healthiest and most sustainable range for most men is 12-18%. Of course there are outliers on both ends, but it's a generalization. He is pretty much saying that if your abs aren't showing then you have a substantial amount of fat that can still be lost. His phrasing could have been a bit better though.
@@phoenixDARKprince i mean are guess i agree you worded that really good
Every time Greg comments, I read it in his voice.
My goal is too have muscles so big that you can see my abs at 20%
That's Eddie Hall rn :d
@@anlmaral1762dude Eddie hall has like 30 percent body fat and you can still see his abs. Crazy
This is insane. I’ve experienced everything you’ve mentioned in this video. I look back at my shredded self and realized I NEVER smiled in those photos, never made gains, food and training was always on my mind (no other ambitions or hobbies), and overall it wasn’t realistic for me.
Thank goodness you are out of that harmful mindset. Hope you are having a great time fulfilling a balanced life.
@@MADEbySOUL it’s a process.
Man same here I’ve done that and looking back I got to a point that I actually started to look older… very weird
That's literally all my hobbies anyway
Jesus loves you all and is coming back soon!
Believe in His death and resurrection and repent of your sins and be saved!
Remember that He died and rose up again for you to be in heaven with Him!
Have an amazing day ❤️❤😊❤
Agreed. 12 - 15% body fat is where it's at for most natural lifters. 15% body fat might even be better as we spend most of the time wearing clothes, and having more overall mass makes a big difference in day-to-day situations.
Ehh Tomic and sean collab is something that should happen, even though neither does collab videos 🤣
I honestly only care about how I look in pictures. People envy every part of my life, but the people I know in person don't feel to far beneath me
15% is too high my man. :/
@@allisthemoist2244 Wat? LOL
@@ramonbriones4487 too high for who? Bodybuilders? Because a lot of people would look great at 15 percent
Just another reason why I respect Sean. He’s truly for the people in terms of honesty and education. Thank you for great work, Sean.
I agree with you.
Probably one of the top channels in fitness and weight loss category.
Because he is honest with us it would be less unreal expectations and so less people fail and quit their fitness goals.
I wish him even more success in his endeavors.
hes a real one
I wish I'd seen this 5 years ago. Really wish I'd seen this then.
Normally I've always been a larger build guy (85-90kg 175cm). Through injury I had gained quite a bit of weight. 5 years ago, I decided to start losing weight and get fit and shredded.
What transpired was an obsession to hit 10% bf. I was spending 3 hours in the gym every single day excessive exercising with substantial calorie reduction. I was expending 2200-2800 whilst maintaining an intake of 1600-1800.
Felt like I was permanently stuck on 15% so I'd exercise harder and eat even less.
As a result, I was constantly getting injured and then working through injury (stupidly) to try and achieve 10%. Added to this I was hungry and miserable all the time. Angry all the time and I absolutely felt like smashing mirrors every time I looked at myself in the mirror.
I'd stand on the scales 3 times a day dreading what the readings would be and then sit and obsess over it endlessly. I'd starve myself before I stood on the scales and even would "fast" just to show fat losses to myself.
One week I simultaneously injured my shoulder, knee and achilles so badly (I still feel it today) that made me fall off a mental cliff. What transpired was that I absolutely caved and gave in and started junk eating excessively.
To the point where I now have long term health problems. 🤦.
I've started eating right again and doing exercise but some days I feel like again I'm falling into the trap again. Just yesterday I nearly fainted as I hadn't eaten enough so I've taken it easy today.
It's a mess. I hope I can get it right and just break off from this obsession.
I ignored all advice and went too lean. My whole nervous system crashed. It's been a month and I still haven't fully recovered. Videos like these are important and should not be ignored.
Naturally? What percentage did you reach naturally? If natural, what were your macros?
@@varunkamal91 I guess below 10%, visible 8-pack. I ate 1800 calories a day, 60% carbs/30% protein/10%fat. And yes, that's only about 20g of fat per day. Again, this is NOT the way to do it and you will wreck your body.
@@Kekkeyu Well at least you didn't starve yourself anorexic without eating enough protein. That's quiet a bit of protein.
How to know if you've wrecked your nervous system
What do u mean by your cns crash? Like your brain stopped working?
I can’t thank you enough for this frank and honest piece. I’m 45 and a lifelong lifter and have happily settled at 15%. I can’t even imagine the distortion many folks younger than I must feel having grown up with social media. This video impressively helps redress that balance. Well done.
I’m a Gen Z guy (22 years old) who is into fitness and in terms of my generation’s social media standards: You’re considered fat or “chubby” if you aren’t 12% body fat or less.
I watch this video regularly to combat the distorted fitness expectations I, and so many other people my age have. For example, I’m 15% body fat like you and have a visible 6 pack, yet I still see myself as a little “flabby”because I don’t have a “shredded” 6 pack with almost no fat on my lower abdomen.
It’s gotten pretty ridiculous, which is why PED use is so rampant amongst fitness influencers my age sadly,
I'm 43 and at 10 to 12 percent all the time. I've bulked up to 20% but gained very little extra muscle. At 10% I look jacked vascular cut up with a six pack. But tbh I think I look better at around 15% but I don't eat enough for the amount of training I do
I just turned 23 went from 30% body fat to just under 20% while losing about 40 pounds this year and I still feel fat
I agree with this 100%. No reason for me to aim for 10% bodyfat because it'll never happen. All I want is to be healthy, and that's enough.💪
It's not that it can't happen , just that it may not be sustainable
agreed maurice
Good for you.
Also comes down to genetics. Some people are more able to lean up than others if they have a near perfect fat distribution. I on the other hand store the majority of my fat around my waste and lower stomach so even with the rest of me looking reasonable shredded, that one area is near impossible to get rid of completely without the rest of me looking like I haven't eaten in a month and feeling like crap.
@@Art-AI-and-beyond you can do it if you really put your mind to it and took your time.
We live in a world where there are people saying if you don't have abs you're fat and on the other side, "body positivity" people saying you can be healthy at ANY weight. Unreal.
I wonder if there's some connection, it's almost like social media boosts the most extreme views and influencers from different camps feed off of controversy
@@noneofurbusiness906 yes and on all topics not just fitness... Humans were NOT ready for social media
I’d rather have abs than be fat tbh
@@gaythugsmatter7029 abs are a sign of godliness 😂
@@gaythugsmatter7029 Not my point. I am talking about having body dysmorphia on one side and being delusional on the other.
This man just spits facts after facts, realist man in the fitness industry
Getting shredded wasn’t my goal. But I ended up getting down to that 10% range because I went on a low fat diet and I was working out running and hiking and backpacking extensively. The downside to that level of body fat was that my mood was always sour and I was always cold. On a warm day on a mountain peak when everyone else was in a T-shirt, I was in a down jacket and still shivering. I’ve gained over 10 pounds in the past six months and my body fat is closer to 18% and I feel much better; I don’t get as cold as often; and I’m not as hungry all the time.
That negative body fat Ronnie claims always makes me laugh.
0.33
it was negative numbers
@@MonkeyBarsEveryday nah it was -2
my man was channeling dark energy
And he has an accounting degree.
I mean he's very clearly saying that's just what the measurement device stated. Considering those things can be pretty inaccurate I totally believe it actually said negative
10% body fat is INSANE. We don't think so because 1: fitness influencers usually achieve this by unnatural means or 2: We aren't being honest with what is and what isn't 10% or single digit body fat. Achieving 10% or lower body fat and maintaining it is HARD. Actual and accurate 10 or lower is insane. Totally agree with Sean
Relax man as if it's insane. It's about 4 weeks dieting from 12% big deal. Maintaining it is only hard if you don't have any fitness and refuse to do cardio. If you're fitness up and therefor you're capable and willing to do cardio you can eat well and keep your 10%.
I don't know what to think I got 11% just from diet and training without cardio, from 84kg 20% to 73,3kg 11% 170cm tall very easily
@@karwoski91 great job! For most it isn't "easy". I'd say you're motivated and quite consistent
@@EngineeredBody Yeah, I did follow the diet, it took me three months, well I think I can be at 8/9% without much sides I've been always lean before I started lifting, then I fucked up a bit doing dirty bulk.
@@karwoski91 interesting. I think we underestimate the effect "time" has on us. We can do any kind of cut or bulk, but it still takes time , meaning we can always adjust fire
I relate to #4 the most. I knew a lot of people who were very muscular and shredded, but when you witness their day-to-day lives you see a lot of constant issues: constant cramps, poor sleep, always thinking about food, constantly focused on body image, stress and anxiety to the point where they need to use drugs and alcohol to feel okay.
I also was pretty lean at one point exercising almost every day and I looked pretty good but felt absolutely horrible throughout the day. Completely unstable mood, feeling guilt about eating, long bouts of depression, panic attacks. It wasn’t until I stopped trying to be super lean that I was able to reflect and pinpoint that most of my emotional distress came from being at a low body fat percentage and my overall nutrition. Now I make sure to eat enough of nutritious whole foods and even though I’m at a higher body fat percentage, I feel great throughout the day and have consistent energy levels for exercise and daily life.
Keep spreading the good word Sean! Most guys need to pull the chute during a cutting phase when they start feeling like shit and their efforts begin having a negative impact on all other aspects of their life, but the industry has done a great job of encouraging us to wear that shitting feeling as a badge of honour. Hopefully we can make the feeling of thriving and feeling our best the new norm.
“Popular bodybuilding influencer gym” sounds like a complete nightmare to me…just a daytime vampire hangout.
Thanks for the no BS clarification on social perception vs reality.
I dropped to 11. My cheeks were sunk, my abs were great, but I was hungry. Going back to 12-13 feels so much better. And I’m still making gains.
12-13 is a pretty good look anyway
I’m at 10 and I still can’t see my abs
@@harutosunaa3881 you're not 10. I guarantee you, unless your body is storing all 10% in your stomach, you are likely way higher than 10.
@@user-kz9rz8ui1c
The bodyfat device shows I’m at 10%
@@harutosunaa3881 I have a friend who is visibly fat and got 11% on the test on a scale that is supposedly supposed to measure bf. I wouldn't trust bf scale readers.
I am 68 years old. 141lbs. 5'6". Waist 29 to 30". Cycle 125 miles a week and do hundreds and hundreds of pullups, chinups, dips and leg raises. No alcohol, no smoking and healthy eating. I feel great! I am very fortunate. I think I have 12% body fat. Probably 14% like you say.
👀
single digit in summer.
double digit in winter.
We all love no BS Sean. Thank you for always spreading positivity and making fitness easier and more achievable than it looks like these days on social media.
You actually wanna become a God or human?
There is a reason why you watch his videos. And that’s not to become human.
@@iche9373Cringe
I'm 53 and 18% body fat. My abs are "hazy." I'm still putting on muscle with Creatine and 2900 calories a day. No TRT. I'm very active, healthy and feel great. If I don't get any leaner, I don't care. Getting shredded is not my goal. I'm not willing to give up cheeseburgers and Cornflakes. 🤣🤣
I am 51 and I am probably between 14 and 17%. Perfectly happy with that. I am on a 2200cal a day diet. This allows me to eat enough and have a glass of wine and still look and feel great. I feel fit and truthfully can probably out workout (whatever that means)people half my age.
@@FitAfter50 Nice!
I’m 40 and feeling the same, the effort to go lower is just not worth it!
I'm 56, and judging from the charts online, I'm somewhere between 16-18% BF overall. Super fit with "hazy"abs. Put on 12 pounds of muscle over the last 3 years when I added some weight training to my routine and ate a lot of beef. Which is really good considering my base level fitness was 35 years of surfing everyday. But I'm clearly at my max for lean mass at 162 pounds and 5'10". Even when I was lifting hard from age 15 to 25, I tapped out at 165. Never going to be "big" and that's just fine. In middle age, maintain is gaining. In winter time I'm eating about 3400 calories as cold water surfing burns a lot of calories. The bar is so low for middle aged men, that if you're just not fat, you have an elite physique. You forget that fact if your view is shaped by instagram and youtube fitness stuff. Go to Walmart or the mall and see what the general population looks like in their 50's.
@@lifeisbetterwithj yup. I was an endurance athlete for years started lifting maybe 1.5 years ago now. I races at 155 pounds now I am about 170
and happy as shit 🙂. Not worth not eating and living a better life.
Bro you couldn’t be more right in everything you say in this video. I maintained 9.3% at 163 lbs over the course of 6 months and now I’m sitting at about 12% at 171 lbs and the difference is immense. At 9.3% I was literally hungry all of the time. There was never a moment where my mouth wasn’t watering and my mind wasn’t focused on getting to the next meal. Almost to a point where I just wanted time to go faster so I could eat again without gaining weight. 1500 calorie a day intake at a 4,000-5,000+ calorie deficit and it was fucking exhausting. I have a super slow metabolism too so it was beyond grueling. To give y’all an idea I was running 7 miles a day and training in the gym 2-3 hours 6 days a week after working a 9-5 to maintain my physique naturally. In the long run it’s not worth it unless you’re competing and getting paid for it. Absolutely killer on your mental health as well. My goal was to get to 6% too and all I did was chase that every single day to pure exhaustion. 😩
Tristan Lee wasn't doing that much cardio and he stayed leaner for 2 years
@@adoboFosho tristan lee is on gear
@@adoboFoshoTristan is using trenssistance.
The leaner you are the more you need to eat filling foods
You weren't hungry all the time from being 9.3%, but from exercising so much and not having proper nutrition. Your activity level is very extreme and you were eating 1500 calories. Which is less than most BMR levels for most guys. You were just starving yourself. I maintained a 9-10% physique by just playing sports 3x a week and going to the gym 5 times a week. I ate around maintenance or a little higher on match days. Footballers (soccer players) have very lean physiques too. If you just ate a bit more then you would have felt better.
Totally hit the mark-great video.
Such an educational and helpful video! Great stuff Sean. Question... have you ever tried Next Level Diet? I got a muscle-building meal plan from them and I love it.
Glad to see you posting more full length advisory videos
Great video Sean. As someone who struggles with body dysmorphia, I’m starting to finally realize that it’s ok to raise up the fat % a few notches. I’ve been hovering in the 7-10% range for YEARS, and can completely agree on the cons that are associated with maintaining that low of a level for so long, as I have lived every one of them. Energy-no more than I need to get through workouts. Mood-irritable, on a short fuse most of the time, and constantly think about the foods I don’t or won’t eat. Sex life-I am ashamed to admit that I’d prefer to eat a whole cake than get laid most of the time. I’m 42 now, and I’ve been living in the fitness/bodybuilding arena since I was 17 years old. As a personal trainer also, there is the pressure I put on myself to be the best I can be for my clients. I feel I need to be the walking Greek statue that everyone envisions they want to be or else they’ll look elsewhere for guidance. I’m starting to realize the madness has to stop, and I want to feel good again. Thank you! New subscriber here.
Really relate to this buddy. Same thing... Only thinking about food and the things I wish I could at least try! Been around 5-7% for a couple of years! It's long drive affected my mood, performance in training and ultimately, my body functioning. I think I needed this. Did you find a way out, yourself?
@@MartinoNottswhat about your sex drive?
I don't even understand why so many guys want to look dehydrated
I've been really struggling with body dysmorphia after taking a body profile photoshoot recently where I got down to 9% BF. It was really difficult to maintain and I've been putting on a little weight since I've stopped dieting so strictly. This video really helped ease my mind. Thanks, Sean!
It’s tough man, I was 5’11 135lbs very lean. Even though that gave me an eating disorder and messed up my hormones. Part of me still misses the definition and tight skin. It’s hard to find that balance but we’ll get there
In clothes you will look better at 15% than at 9% anyway.
@@Da-Creams
You can’t permanently mess up your hormones just take solace in that.
Bad diets and workouts can be fixed with good diets and good workouts.
It just takes time so don’t stop with either of them, it won’t happen overnight.
@@student99bg But the shirt off with 9% compared to 15% is night and day
@@bigbosslive69 Yes but that's not how people will see you unless when you go to the beach. I was told by many people that I looked smaller and weaker when I was around 10% body fat. I was asked have I stopped exercising and what not all while looking the best that I have ever looked when shirtless.
Excellent common sensical advice - insightful and articulate.
I went through college as a day time landscaper and night time student. Working out all day was my day long version of cardio; bringing me down to about 8% bodyfat. It went up to about 12% during the off season when the fat removal was not as aggressive. Staying that lean also meant I ate like a elementary school student. I was constantly exhausted where many times, the weekend recover was often not enough. However, during the winter months, my recovery became full and robust making my energy levels "fun" to the occasional date. My yearly event was the Boston Marathon in my area often completed under 4 hrs of respectable time. Genetics do definitely play a major role. Your tips are quite practical and accurate. My daily habits in Iraq also demonstrated it.
Yes, i worked as a roofer for half a year and i just could not eat enough to keep a healthy weight. I don't miss the dust in my nose and ring in my ears from all the noise cutting tiles, but i do miss all the moving around all day, sitting behind a desk all day is just not as nice. Also, the view was a lot better on the roof, watching the sun come up over your city and seeing live go by downstairs does make you feel like you're on top of the world. Damn i need to get back...
Sean has always been my favorite fitness TH-cam’r.. your straight to the point, no nonsense is appreciated.
Great video! As a trainer myself, I really appreciate your honesty and being so up front about this and everything else you present information to us with. You have gained my respect and it would be great to have a conversation with you one day!
Another point he didn’t touch on is strength. I find that the leaner I get the weaker my lifts become. Then when I start bulking again all my lifts go up week by week.
Excellent video! All the bases were covered.
Great video and at a perfect time for me. I've recently gotten back into martial arts and while I definitely wanna lose some weight and get leaner for my fighting, this is a good reminder to not overdo it. Thanks Sean.
Love the new editing, Sean. Your videos have been consistently improving 💪
Totally agree. Thanks for sharing your honest and unfiltered take on this Sean.
I really needed to see this today!
Sean! It's been too long. So glad you're back!💪 I miss the content, the great advice, everything! Hope you're well.👍
Happy to see the long videos again. The advice is not only life-changing, it’s actually life-saving. Someone like me who suffers from dysmorphia, obsessing about every flaw with my body, listening to these help a lot. I want to look good but not at the cost of it interfering with my every day life functions. And for me Fitness is only meant to Enrich my life, not imprison it.
You have such good advice. Thank you.
Thanks for a great video!
Sean Nalewanyj has turned into an uploading machine! Keep it going💪
Good work Sean!
AMAZING VIDEO! thanks Sean :)
I'd like to tell a story:
I used to do calisthenics before I had the money to join a gym and I did a ton of cardio, but I kept it pretty manageable. However there was a point where I started to do it excessively. I did HUNDREDS of situps, push-ups, and pull ups with burpees and other stuff thrown in and I ran 3 miles every day. I looked great. My abs popped and were clearly visible 24/7 and I was so defined I looked like a fitness model. I FELT like absolute shit. It was the lowest I'd ever weighed in my life(139lbs, I'm 5'11 so this was really bad for my BMI) and I was sore and hungry all the time. I felt like I could never eat enough and eating sucked and became laborious, I'm pretty sure I was giving myself stress fractures because I felt a lot of pain in my femur, hips, and lower back which traveled up and down my body. If I kept trying to run it got worse. I was so exhausted I would sleep excessively. I DEPENDED on caffeine to have energy. It absolutely WAS NOT worth it.
So I'd like everyone to consider whether being "10% body fat" or just incredibly lean is worth it, because it takes so much effort that it just physically and mentally exhausts and breaks you.
Totally agree! I feel so much better at 15-20%
13%-15% Body Fat for that Ideal, Attractive Body.
It’s so tempting to try to stay lean regardless of the downsides because you tend to look SO GOOD. Once you get that lean it’s so hard to see anything above that % as fluffy and fat even if you still have a top 1% body composition.
Excellent honest advise. Thank you!
Good stuff man!
I've never understood the bodyfat obsession. Strength, agility, endurance, longetivity are what matter. No one will even notice your leanness if your shirt is on.
Subcutaneous fat is important in a lot of circumstances because it acts as a cushion and prevents injury.
Best fitness youtuber ever, you have helped me so much over the years i've been watching u, thanks truly. Not long ago i suffered from body dysmorphia and depression after i regained a lot of the weight due to trying to maintain 10% bf for months, now i am sitting at 15% and i am happier, healthier and more flexible. I am currently cutting but this time i'll just stick around to 12% bf, great video thanks for the advice :)
Always appreciate your honesty and accuracy.
Appreciate the real talk, man.
I remember when I found Greg's channel and thought that volume eating was the holy grail. A few months later my body was like, "nah bro, you're not fooling me with this stomach full of spinach and lettuce".
Love the advice ( its been 1 min since the upload😂)
Sean you are the one of the most honest and genuine fitness influencer on TH-cam. Thanks for all your hard work. I think everyone who is in fitness needs to hear this. 💯💯
Nice to have some new content 👍🏻
This is why I love Sean, he’s always real and honest. I personally I’m not very genetically blessed, no matter how much I try to get leaner I usually don’t have a problem until I reach 13-14%bf then my body just make me eat anything I have in sight until I get back to 15%. Some people are just genetically gifted and can maintain a low percentage of a body fat.
This guy is such an inspiration to tens of thousands of people 👏
This is really great advice, Thanks for sharing
Great video!
I discovered quite late that I simply cannot put _any_ muscle if I stay below 20% or even 22%. All my parents and grandparents has been big and strong and never thin. Like my farther did three different sports simultaneously when he was 16, but still was reasonably fat by todays standards.
So whatever I try (without PEDs) with my diet and training, my strength and muscle size drops dramatically if I pursuit six pack.
And when I still reach results, they just don’t stay at all. Just a day going off with friends and eating casually and I’m gaining fat back on a fly. While to return all lost muscles taking much longer time.
It was quite tough pill to swallow. Ended up trying ‘roids, but quickly understood, that it’s a one way road.
Glad I didn’t quit lifting, despite strong urge. I do it just for fun now and happier than I ever been. Don’t skip trainings, my personal life is much better. And I bench press 150kg for reps, which is cool for average 179cm Joe I am.
So what I’m trying to say - don’t obsess with it. It’s not the end of the world, don’t hate your body and yourself. Work hard, you’ll be rewarded, live normal life.
Listen to Sean.
Btw six pack didn’t win me any girl. Sense of humor, however, did.
Always love your straight to the point, no nonsense videos!
I was 34% bf (according to my bathroom scale) back in April 2022. I'm now down to 27.5% (started walking 5 miles per day, cut out refined carbs, increased protein intake but maintained 400-500 caloric deficit). I don't look too fat at the moment, despite that large 27.5 number. I think if I can get down to 20%, while maintaining my muscle mass, I'd look fit -- not athletic, but "fit" :)
You might be lower than 27.5%
27.5% is extremely fat unless you have a LOT of muscle mass underneath.
Great video, thank you!
Best fitness video I’ve seen in ages! Thank you
Great to see that Sean broke down the numbers and stats very realistically and rationally. In my books, just looks are only one of the factors. I want to maintain 15-17 & body fat, eat well, have good sex, be strong as fuck, be mobile, and have energy for the rest of the areas of my life like work, fun, hobbies, side hustles, etc. I think looks (how shredded you are, and body fat %age) is kind of a toxic goal for most people. They aren't even doing it for themselves, they just want to impress others, no matter the cost.
Great video. I’m currently at 18%. I’m still working hard to get below 15%. That seems ideal for me.
I really appreciate the common sense, realistic approach you have to fitness advice. Not all of us are training to be the next Arnold, thanks Sean.
Thank you for keeping it real Sean 👍
I agree. It takes a lot of sacrifice and dedication. I’m two weeks out from a BB show and I’m between 12 and 15 percent. Trying to get to 10 percent. I’m 51 years old and it’s tough. I love seeing my abs though!
As long as I stay around 12-15%, I’m satisfied. I like looking strong, but I also want to enjoy my life, and have some leeway to enjoy food. The closest I came to 10% bodyfat was about 11.2%, and it was not easy and I was not having fun.
This is great advice.
This is great high quality content! Thank you
Definitely agree with all 5 points, even as someone who can maintain 10% without much effort. I'd say gaining additional muscle is the big one for me personally, as even feeling good at 10% I still will slowly bulk up to 13-15% to gain more muscle before going back down. I'd guess I'm around 10-11% right now, and it's around 1% above the lowest I've ever been which was 2 years ago. Very manageable for me but I have a low appetite and come from a bloodline where leanness comes kinda naturally assuming we're active lol. Definitely not for everyone though.
I'm 45 and just about to start working out for the first time. I've been catching up on your content for awhile and will continue to keep watching. I hope it's not to late for me to get a decent body. Maybe not 10% body fat but I'd be happy with 15% and muscle.
Allow me to add my two cents to this: Please be aware, that you are setting quite high goals, here. Maybe absolutely attainable (if you're doing things right), but you are also aiming quite high.
15% is where I always maintained athletically. Although since turning 50 I shot up to 22% and my body is arguing with me about losing 15-20 lbs.
@@RC-ic1co Between the age of 20 to 60 your metabolism stays exactly the same according to new studies, the recent for gain weight can be connected to changing lifestyles, therefore it's just as easy for someone at 45 to get below 15% body fat as someone at 20.
@@albin4323if by "metabolism" you mean caloric utilization then maybe, however, there is so much more to it besides calories. And it's substantially more difficult to get to 15% body fat when you in your 40s compared to your 20s. Things like hormones, mitochondrial function, etc - it all matters and that doesn't get "better" with age, unfortunately.
I am at 22% at 41, and it's not easy to lose those stubborn 7%. I can't do it for quite a while (without resorting to a significant caloric restriction which I don't want to do). And I don't even look fat, I look "regular". Strength-wise I may be a bit ahead of my peers, I can do 18 pull ups now. But that body fat just doesn't want to go, it's dead set on some number and it stays there.
Thanks for this
This video covered several topics that I had been thinking and wondering about over the last couple months. Thank you for sharing your knowledge on the subject as well as the insight to the mental strain that lower body fat percentages cause.
To wrap up what Sean is saying:
“Guys just live your lives”
Lol. As a woman I achieved 19% body fat. I nearly lost my mind. I had to do 1800 calories with a 40:30:30 split which sounds super reasonable but it was an appallingly evil way to live. I am now 25% body fat and I actually can live my life. I do still have body appearance goals but I will never be that crazy hard on myself again. As a natural lifter, I choose to be capable of keeping up with my husband and children rather just "looking impressive".
just curious, how did you measure your 19%?
hey chubby
Im man i eat 1400-1800kcal with no problem and i Always was fat...i have heart of a Tiger so i can take it
@@lukinkokoz5020 that's impossible. if you eat below your BMR, you will lose bodyweight. you're probably not measuring your kcal correctly.
@@onsenguy Exactly. I am only 168cm and my body was just melting away. He must be a man less than 160 cm. Any taller and he is just not getting his calories right.
Thanks for this information
Sean, just want to say thanks for all the free content you give, workouts, nutrition etc, pleasantly surprised at the volume of free material,.
I looked more buff as a rugby player at 20% body fat in my rugby gear than I did at 13% body fat
"Looked" is a great word to use
Great video. I am 40 and dont want to have that "DAD BOD" I have spent the last 6 months cutting. Probably sitting around 11% now. I can definitely see abs all the time, some muscle fibers, nice cut lines and veins but man am I miserable. Almost no energy, everything revolves around my macros and working out. Great videos. Definitely needed to hear this.
Why do it?
What about your sex drive?
This is really helpful. Thanks.
Glad I found this video Sean. I needed to hear this
Guys, listen to Sean. I got down to 10% because I wanted to get as lean as possible before I started my muscle and strength gaining phase again. It was fun being lean for the summer, but two months of cutting was very very difficult to get that low in body fat. Aside from the pros and cons list that Sean provided, I suffered heavily with increased depression, lack of concentration at work, irritability, and several other negative side effects that gradually crept up on me during that two month cycle. Once I increased calories and carbs again, I started feeling really good again and I felt great in the gym. Plus I maintained most of my lean physique and added some size and strength again. I think being around 12% looks a lot better and feels so much better than 10%. Anyway, that’s just my two cents. Take it for what it’s worth. The important thing is to be healthy physically as well as mentally
For some it's much more easy to get down to 10% and nothing happens, good genetics for some areas and not for others.
I think the main reason why you didn't feel well at 10% bodyfat is because you didn't have carbs
I loved how my body looked at 10%. But my face had dark circles under my eyes and I looked like I was battling an illness. The irony is that I was probably healthier when I was slightly chubby. I feel some people are lucky and have a body that requires less effort and stress to be lean than I do.
absolutely amazing vid
Great video bro, thank you!
You're absolutely right about looking bigger in clothes. Once I got to a point where I couldn't mentally take the exhaustion of maintaining a low body fat and upped my calories, I started to really put on some size, particularly in my shoulders, back, and legs. The extra muscle tissue offset any size gain in my waist and I have more of an X-taper now than when I was lean.
I had this exact experience myself. Cut way too early after starting lifting (like four months in) and became obsessed with looking shredded, but I looked so goofy because I didn't have the muscle mass to support that leanness. Not to mention, it's so much easier to diet the more muscle you have, it actually becomes kind of hard to eat 3-4k+ calories, so dieting in the 2-3k range is so pleasant.
The fullness you get from being in maintenance or in a surplus is also so nice, it makes you look huge especially when you have a pump. You can sit around a pretty high body fat and still have definition and abs supposing your muscle mass is just high enough. Moderate bulking really is where it's at, it's where there's the most progression in the gym, feel and look great, and life is just a really good time.
Being 10% is so unenjoyable that I don't understand these people that sacrifice so much happiness for something that doesn't even look good to the vast majority of the population.
I've found for me 210lb at about15% is my sweet spot! I've pushed it further (both bigger and thinner) and I always crash! Being 210lb at 15% is doable, maintainable and doesn't require me to sacrifice too much of the good stuff in life!
I know a few people sub 10 who are miserable in life. Never enjoy alcohol, snacks, and have to find a gym everyday they are on vacation. They bad mouth average looking people in the gym. Then wonder why they are single and no woman wants to deal with their mental BS.
How tall are you?
Great video. Your content is nice to watch without all the drama that others seem to include.
Great message and content. Wish I had this type of guidance years ago!
I love your videos, just lost twenty pounds from your advice dude so thanks!
I really don’t care about the percentage. I just keep trying to work on that little bit of belly and side back fat. Probably never get rid of it but it keeps me motivated. But I also realize I don’t want to do the nutrition part it takes. Not pleasant. Thanks for the good message.
excellent and very important video! thank u for ur work!
You’re a good guy. Thanks