How can one achieve under 10% body fat within a couple of weeks?
First, please note that 10% body fat for a male is considered low unless you’re an extreme athlete/ bodybuilder. The American Council on Exercise (ACE) recommends 14-17% for “fitness” level.
Second, without knowing your starting body fat percentage, there’s no way to tell if you can reach 10% in a couple of weeks; unless you’re close, it’s highly unlikely.
Third, the best ways to lower body fat are to eat a sensible, higher protein-lower fat-lower carb diet (muscle builds from protein), get a minimum of 150 minutes of cardiovascular exercise with at least some of the exercise in the 65-85% exertion range, work out with weights three times per week, get plenty of sleep (cortisol is theorized to increase belly fat), and drink plenty of water.
Depending on how much body fat you are carrying, you may not be able to achieve under 10% in a few weeks. What you need to do is change your eating habits and the type of food you eat, you want to eat 5 small meals a day consisting of 500 to 100 calories less the you eat now. You spread this out in small meals so your body consumes it and is hungry again by the time you eat. This keeps your metabolism burning calories, change the food you eat to healthy and fresh low fat foods making sure you get enough protein.
You need to drink enough water throughout the day, 8 to 10 8oz. glasses is recommended, I sip it all day long out of bottles so I have it available and can track what I drink.
These changes have to be for life, making it a new lifestyle or the weight loss ill return after the diet.
Then you want to start exercising, I recommend doing aerobics activity 3 days a week and muscle build activity 3 days a week on alternating days. The aerobic activity burns calories and speeds your metabolism and the muscle building activity puts mass on your frame. The muscle mass uses calories to function so the extra mass allows your body to burn more calories.
This mass also gives your body the shape and curves that is sexy and gives your body it’s shape. With this you can not live by the scale because as you are losing weight from the body fat loss you will be gaining some from the muscle mass, now muscle mass is heavier then body fat so you will still be getting smaller and curvier as you stay the same weight or lose smaller amounts.
These need to be your new lifestyle and you will never have to diet again.
It depends on the starting body fat percentage as well as somewhat with how capable a person is to adhering to diet. Basically the stricter the diet and the higher amount of calories being either burned off, consumed less, or a combination of both. Which will determine how slow or how fast the body is capable of burning fat off. But the weight can also be muscle which can potentially be lost more so or not as much as body fat depending on how many calories are actually being burnt off or not consumed. So it is important to be getting enough nutrients to provide the least amount of muscle loss as well as the greatest amount of fat loss… But if your primary goal or concern is just losing fat and you aren’t as concerned about losing muscle, then it simply has to do with less calorie intake/expenditure over time, and being burned off over time to achieve fat loss however fast or slow, depends on how many calories you decide to consume and how many are expended through exercise and other ways. Higher deficit = more/faster weight loss
