Best Way to Burn Fat And Get To 6-8% Body Fat

In this video I'm covering what I think is the best way way to burn fat and get to those very low levels of body fat.

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Best Way to Burn Fat And Get To 6-8% Body Fat Video Summary:

We know that we need to be in a caloric deficit in order to lose body fat and also we know that we need resistance training and high protein to hold on/build lean muscle mass.

The common advice you'll hear is that abs are made in the kitchen meaning that it really comes down to reduction of food intake. Which is true.

But the question is how do you create that deficit when you're aiming to get down to very low body fat levels i.e. 6-8% body fat for men.

Since at that level the caloric intake can get quite low if you aim to get the full deficit from the diet.

So are you gonna eat 1600-1800 kcal or add more steady state cardio or HIIT? Or maybe 1 extra day in the gym?

These are questions I often get asked, and the answer I usually gives to people shocks them a little bit.

My favorite way to burn fat is not some fancy new activity, it's just walking.

Yes, you read it right. I like to walk.

Walking is extremely beneficial for getting down to very low body fat levels.

And every time I'm dieting down to 6-8% body fat I'm adding A LOT of walking to my routine.

The reason behind this is that walking doesn't generate a lot of fatigue so I can continue to push myself in the gym.

On the other hand things like HIIT, Steady State Cardio or Metabolic Resistance Training can generate A LOT of fatigue and reduce my performance in the gym.

Activities like HIIT or MRT are great for burning fat but the problem is our limited ability to recover especially on a diet doesn't allow us to do more than 2-3 sessions per week.

While with walking you can do it every single day which compounds to thousands of extra calories burnt making the energy deficit very easy to sustain.

While seated let's say my body burns 1 kcal/min, while walking i'll burn 3-4 kcal/minute.

That might not sound like a lot but 300 kcal from walking per day will compound to extra 2100 kcal spent per week!

And 2100 kcal is A LOT when it comes to increasing your caloric expenditure.

Additionally you can spend that time listening to Audiobooks, exploring a new city or doing other fun activities. Make it fun!

Also if you don't have the ability to walk a lot in your city you can opt-in for a standing desk, or a treadmill desk.

This will compound to a tremendous increase in caloric expenditure through NEAT (Non-Exercise Activity Thermogensis) which will help you get ripped and reveal that six pack A LOT faster.

I would recommend reading a book on this topic of walking, and how to combat a sedentary lifestyle titled “Get Up!: Why Your Chair is Killing You and What You Can Do About It” by James A. Levine

This book will change your life if you implement the advice from it.

Dr. Levine is one of the leading researchers on the causes of obesity. He's done fascinating studies on the sedentary lifestyle most of lead in today's age.

Once again hope you enjoyed the video.

Let me know in the comments below how often do you take walks to burn some extra calories.

And as always talk to your soon!
– Mario

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  • Iman Martin

    Love to walk now I’m into nutrition.

  • Kevin Hughes

    Hi Mario,

    Love your videos and so helpful. Question can you eat to little calories? Also can you get down to under 10% bf on just calorie counting or do you have to count macros?