It may sound like something next to impossible, but it is indeed true. Body fat can be kept at less than 8%. However, there are certain steps that one must diligently follow to maintain such a low percentage of fat. It is a known fact, that the body accumulates fat very easily but makes us sweat like crazy, in order to shed even one ounce of fat. This statement was mentioned to make us understand the fact as to how easy it generally is, for our belly to store fat, therefore what all someone will need to do in order to maintain just 8% of fat.
The steps will now be discussed in detail:
1. Walk a minimum of 10,000 steps a day. Now, every day it may not be possible to cover 10,000 steps. Some day one might do 7,000 steps, but he should do 13,000 the next day to make up for it. At the end of the week, one should have achieved 70,000 steps. Keeping the body moving for a major part of the day is the basic logic behind this.
2. Do not consume food post 77 pm It is quite natural for someone to have cravings at night, but earning control is the basic criterion in order to achieve this goal. Binge eating at night is known to be the root cause of more fat percentage in the body. Gorging at times is fine, but as long as you keep it as an exception, which means not too much.
3. Performing full-body workouts. While working out, do not limit yourself to just the upper body or lower body. Do complete upper and lower body workouts for better results, and keep the body fat percentage low.
4. Give priority to protein consumption as compared to all other foods. Be it lean protein or fatty protein, always choose proteins over carbohydrates. There lies the magic. One should consume 1 gram of protein for 1 pound of their body weight.
5. Keep the fasting schedule on a rotational basis. As mentioned before, one should consume dinner by 7 pm Well in this regime, there will be days when one will not eat post 4 pm And dinner will be not consumed every day, maybe 2 to 3 times a week. Next week, it should be skipping breakfast. So it’s a complete rotation of skipping meals on a weekly basis.
6. 60 – 90 days of Mediterranean Diet. This does not literally mean that one has to switch to Mediterranean cuisine, it means the inclusion of certain food items that are part of this cuisine. Foods like olive oil, healthy fats, lean meats, fibers, vegetables, fish, shellfish, mussels, clams, and such foods. Is it basically a mix of legumes and vegetables which d not have fat and foods that do have fat, but healthy fat?
7. Include berries in your diet. It makes your brain happy and keeps you satiated for a long time resulting in you, not binge eating throughout the day.
8. Eat a lot of High Fiber foods. It works more or less the same as berries, as mentioned before. Additionally, it helps in improving gut conditions.
9. Keep playing between High fat and low fat. The procedure for doing this is simple. One week, include fats in your diet and keep the protein content low. Next week do the opposite. But ensure you keep the calorie count the same throughout. Somehow, this has proven to show some amazing results, as far as keeping the body fat in the body to a minimal rate.
10. 10. Do not consume too much of the Nuts. A study has shown that a handful of nuts that was 80 calories earlier is now somewhere around 400 calories. That doesn’t mean that you completely cut off nuts from your diet, but keep it to a minimal amount.
11. Prioritize recovery. This is in regard to working out in the Gym. People generally do intense training on a daily basis. They literally break every tissue of their muscles and do the same the next day. That should not be done. Adequate time should be given to let the body recover. In other words, the body should be given time to fix the tissues that tore due to heavy exercise. One should go to the Sauna, take an ice bath, walk and slow jog as part of the recovery process.
12. Include a lot of eggs in the diet. The prime reason is that eggs have a lot of good fats in them, like saturated fats and a few more. Not to forget, the high protein value they contain.
One really does not need to follow all the above-mentioned points. Just following 2-3 points on a regular basis will be enough.
The idea is to follow the practice diligently and with dedication. One is bound to see results if the practices are followed properly.