building more muscle and embracing a lean bulk which will naturally add more weight and you no longer i thought i misheard him but i played it again and again and didn't mishear him your goal is to get to 10 body fat you don't cut until you get to 15 and bulk again [Music] coach greg and in today's video we're going to be going over what does it take to get to 10 body fat and to do this i'm going to be critiquing mario tomax video it's called if you really want to get to 10 body fat watch this gonna watch a video add to it correct it if i think you made a mistake and give you my opinion on what i think is the best way to get to 10 body fat we may not agree on everything but i'm sure you can learn something from both me and him during this video so the first thing i notice is this guy is clearly under 10 body fat so he practices what he preaches he not only reads the studies he also does it in real life so what actually works in the real world most people getting into this set the wrong goal body weight most of your expectations about your ideal target body weight are false absolutely i get the same thing all the time coaching people everyone seems to underestimate just how much fat they have to lose rule of thumb whatever weight you think you have to lose you have to lose twice as much as you think to get to your body fat goal what does that mean well it means if you think you're 20 body fat 200 pounds and you want to get to 10 you might think oh i only got to lose 20 pounds double it you're probably gonna be 160. it's mind-blowing and so the problem is people underestimate how much fat they actually have and so when they start losing weight they think they're losing muscle they think that they're doing something wrong and they get discouraged and guess what they then do back on a bulk back on a bulk because i lost muscle i got too skinny i don't look good i'm six feet tall 180 pounds that's scrawny wrong so the problem is people looking on social media gym shark models ifbb pro bodybuilders people who are enhanced and think well i'm not as big as that i'm small the truth is most natural athletes are going to be far smaller than you actually think for example i personally walk around between 165 and 172 pounds most people when they see me they think i weigh much more than i actually do just think this guy has been training his whole life has good genetics as a trainer he's 5 10 165 to 170 pounds it's all he weighs but look at the shape he said he looks amazing so what makes you think that you need to be 200 pounds to look good when this guy's buck 70 you don't need to be 200 pounds to have a quality physique i've had clients come to me that said that they were at 15 body fat and when i saw their photos afterwards they were above 20 body fat so imagine he gets guys they come up to him yeah i think i'm 15 and he actually checks them out they're really twenty percent i get people saying they're fifteen percent under thirty five percent i'm not making this [ __ ] up yeah i probably got ten twenty pounds to lose max i write the back you have eighty pounds to lose what is wrong with you you know i don't make this [ __ ] up happens all the time most people dramatically underestimate just how much fat they actually have and how much they have to lose and so they get mad when i make videos and say guess what you're obese you call me fat no i literally called you obese obese a certain amount of body fat that's not healthy didn't call you fab not trying to make fun of you i'm calling you obese because you're obese get a proper estimation of your body fat percentage then you can do this in two very very simple ways first you can do a dexa scan which i would consider a gold standard so unfortunately the hard part is how do we actually find out how much body fat we actually have he's saying that dexa scan is the gold standard for body fat assessment everyone in their dog knows that my laser eyes is the gold standard dexa scan not accurate it's a guess sure yeah you can type your height and weight and you can step on a freaking digital scale it'll give you an estimate of your body fat not accurate just days after doing an ib pro bodybuilding show shredded five percent body fat stood on a scale i was over 11 body fat someone else not even in contest shape four percent so you think those scales are accurate they're not so aside from the dexa scan which is a guess and unless you can pay to have coach greg do his laser eye test what can you do well you can do hydrostatic body fat testing which i believe to be better than a dexa scan but it's still not a hundred percent accurate and not everyone can do it so my best recommendation is look at somebody that you know their body fat fronted back relaxed and flexed and compare yourself to that look at that if they're 30 and you look way fatter than that you're probably not 20 now are you so here's what you can do in the real world watch my videos where i literally go over people's body fat i've done a number of body fat assessments of people who submitted photos in the real world people subscribed to the newsletter they submitted photos i made multiple videos saying this is that person's body fat they think they're this percent but they're actually this percent and why gave specific examples i'm also writing a book the circle diet going to include pictures front to back flex and relax over accurate body fat percentages so that you can compare it analyze what am i and know just how much pounds you have to lose so for example you post up a chart and it's not horrible it's somewhat accurate but it's not all accurate and the problem is i don't see their back i don't see their legs some are flexed some are relaxed some have different levels of tanning can't tell and 35 to 40 percent that person very well could be 50 so if you look at this and say yeah i kind of look like the guy in the bottom right 35 you very well could have 50 body fat so if you weigh 300 pounds and you're 50 rather than 35 that's 45 extra pounds that you have to lose that you don't think you have to lose so you can see just how easy it is to be inaccurate so please watch my videos or get the book it's gonna have the charts listed out so you'll be able to see just how detail is front to back top to bottom and compare yourself to the images and easily assess where exactly does your body fat percentage lie and then when you hit below 15 body fat if your body weight is low now you can focus on building more muscle and embracing a lean bulk so if you really want to get to 10 body fat do you really think you should bulk and gut who the hell is trying to get to 10 body fat and bulking yeah if you're under 10 body fat then bulk but who the heck is struggling to get 10 body fat and they need to bulk to get there oh my dream physique i just wish i could get to 10 body fat who on earth is saying that that's 5 needs to bulk up to get to 10. nobody is struggling to go up to ten percent body fat oh i'm nine percent body fat my dream is to get one percent fatter i have no idea how to do that so glad i watched this video on how to get fatter because i have this problem i'm too shredded nobody is trying to get to 10 body fat that isn't above it every single person who wants to be 10 body fat is higher than 10 percent i do not see people at 9.9 saying oh my goodness if i could only add in a few extra calories and get my fat to 10 what and that was your initial goal but you still have a lot of body fat to lose you want to make sure you keep going and then when you hit below 50 body fat if your body weight is low now you can focus on building more muscle and embracing a lean bulk which will naturally add more weight and you no longer i thought i misheard him but i played it again and again and didn't mishear him your goal is to get to 10 body fat you don't cut until you get to 15 and bulk again what kind of advice i gotta disagree with you not being a hater but listen to how i hear it you're saying you died down to 15 and if you get a bit lower than 15 you go on a lean bulk how is that getting you to 10 percent now frankly i don't think you should try to get to 10 in the first place because 15 perfectly healthy for men 25 for women but for the purpose of this video to get to 10 you don't bulk and cut you cut until you get to 10 and you main gain once you get to 10 body fat you maintain it and guess what if it was a struggle to get to 10 if you had no energy they didn't feel good sex drive was down you couldn't sleep brain fog stopped a freaking diet stop trying to get to ten percent if you don't have the energy you don't keep dieting to ten percent not everyone is born to have a shredded six-pack ten percent so my advice get halfway there whatever your freaking percent is right now get halfway to 10. are you 20 body fat diet to 15 are you 30 body fat diet to 20 half way there going to make you feel amazing so much better have more energy and you won't suffer once you get halfway there then reevaluate is it easy can i do this is this sustainable if it's easy sustainable and you want to get leaner by all means keep trying if you can't stop eat at maintenance and maintain that there's no reason to starve yourself to get to 10 body fat if it's unrealistic for you on this journey it is inevitable that you will screw up it is not a matter of if it is a matter of when and another great tip you will screw up nobody is perfect you are eventually going to do something you didn't want to do whether it's eating too many calories or not doing the cardio or workout session that you plan to do things are going to happen you might get injured it's okay it's not what you do on any given day that really matters it's what you do for the majority of days so if you screw up every now and then it is okay just get back to doing the things you know you should doing on the other days everything will work out and it will be fine when you lose that momentum you can't regain it as easily there are three things that you need to do number one two and three buy my freaking cookbook [Applause] how about that low calorie dense delicious recipes help you feel full you'll be able to stick to your diet because it's the forever diet the diet you can fall for the rest of your life when you do end up losing that mental when you do fall of track remember that it takes way more energy to start a routine than it does to keep a routine going i kind of disagree there but i do get his point i'm going to explain why i disagree he says it takes way more energy to start a program than to keep it going i argue that it's very easy to start a program because when you first start a program you're highly motivated you finally decided enough is enough i'm going to the gym new year's resolution i'm going to start doing cardio every day 30 minutes walk go to the gym whatever first day yeah can't wait going to the gym by day 30 are you still motivated i think it's harder to keep a plan going than it is to start it so my advice start a program that you know you can keep doing don't say you're gonna go to the gym an hour twice a day six days a week if you know you're probably not gonna do it commit to what you can commit i'm gonna go to the gym one hour three times a week because i know i could still do that that way i could take a day off i'm not forced to go in every day maybe i'll go four times that's bonus that's extra that makes you feel good that way you can accomplish your goal three times a week you can do that do it and then if you can do more add more rather than say i'm going six days a week and then if you only go five feel bad set a goal three times a week go four you feel good set a goal six days a week you go five and you feel bad but if you had set three days a week and gone four you would have accomplished your goal and been happy now you know how you hear people say that having a great physique is 90 diet so if you just handle the diet side of things everything else falls in place well that's not necessarily true and what percent is diet what percentage training it's been debated for decades we don't really have an answer and to be honest no one knows there is no exact answer is it 90 training 10 percent diet i don't know but i like to say this in 50 50. it's half what you do in the gym half what you do in this kitchen they're both equally important in my opinion if you do all the dieting in the world but you don't go to the gym don't train don't do anything you're not building muscle and on the other side if you train every single day get in your cardio but you eat like [ __ ] and you're in a surplus you're not losing weight so you need both 50 50. set time aside for three to four sessions per week which are optimized for building muscle and this isn't high-intensity interval training circuit training doing a bunch of jumping jacks exactly and if you want the best possible results don't just rely on cardio also go to the gym try to train each body part twice a week go to the gym at least twice a week train your entire body twice a week if you can go more four times a week divide your body in two do half one day half the next take a day off and repeat train your entire body twice a week more often you train the better but please be realistic don't go six days a week if you know you can only go four and let's not forget that this is a journey after all even if i could snap my fingers and you have six pack abs right now you would regain the body fat very quickly and absolutely this is a journey it's not about the end result sure if you snap your fingers and get abs you'll have abs but guess what you're going to lose them because if you eat improperly don't work out don't exercise what you did in the past it's going to come back you're going to rebound binge eat and you'll again look like you used to so make realistic changes that you can maintain for the rest of your life and that takes practice and that takes patience and time there is no quick fix there is no straight line to success it's not easy so it's not easy there is no magic pill there is no quick fix it's all about the journey take your time reaching your gene physique ending it here gregoryset.com for coaching greg you said ifbb pro please watch the bloops and what i suggested about body fat and so on please check those out harder than last time supplements available at my website greggducet.com also cook book training book coaching plans me and my team bell button click comment if you can like the big bell button it and until next time i am out to go bike race