Name: The Fastest Way to 12% Body Fat (From Any Start Point)
Uploaded: 2025-11-15T08:04:17.000Z
Duration: 18 min 30 s
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Drop down to 20% and in the right lighting, you might see some ab definition.

But to really strip off the fat around your belly, you usually need to go even lower.

Veins show in your arms and the best part?

It's still maintainable and lets you enjoy life.

For me to get there from 15% body fat, took me six weeks to find out how long it would take you find your current level of body fat from this long lineup, here's how much fat you have to lose.

Go all in and here's how many weeks it'll take.

Based on the DEXA scan analysis of over 9,000American men, less than 1% ever reach 12% or below.

Your body is smart and without the right plan, you'll either get stuck early on or end up regaining even more fat than you lost.

It's why I teamed up with five of the world's smartest scientists and elite coaches to create a step by step plan that will not only get you to 12% but easily maintain it afterwards.

Most people want leaner, they don't just want smaller.

Most people lose a substantial amount of muscle while losing fat.

That's Dr. Mike Israel, a well known professor and bodybuilder with a PhD in sport physiology.

He explained if you're losing weight without lifting weights or just not lifting properly, then up to half of your weight loss can be muscle or rather than fat.

Now this doesn't just make you look skinny rather than lean, but

it also causes your body to start fighting against you.

When you lose muscle, your body seems to have a special extra sensing ability to kick your hunger and cravings into higher gear than when you don't.

Now the other parts of this plan will help bring your muscle loss down to zero.

But your lifting routine is your biggest line of defense.

And while that the way you train shouldn't change much from your muscle building phases or Dr.

Consider lighter weights for higher reps.

So putting a little bit more weight on the bar each time becomes less realistic in a fat loss phase, especially as you get deep into it.

However, endurance relative to your body mass typically goes up.

And so it turns out that you are not only better at higher uplifting, but

you can actually make some gains by adding repetition here or there.

And that psychological ability to add repetitions is Like a big deal.

You're conserving muscle just as well as you would with heavier weights, but you get some progress.

When would they kind of make these switches?

Some people all the way from 30 to 12% would just train ultra well with whatever normal rep ranges they do and it would never bite them in the ass.

Some people, anything below 25% and their diet fatigue is already so high just from genetics or whatever that like, oh shit, I really do need the higher reps to come rescue me.

I'd say the easiest recommendation I have is continue training normally until you feel really fatigued and your strength is really starting to be like.

Is there an optimal workout split for fat loss that most people are missing?

If you're in a fat loss phase, you, as soon as you're not growing muscle, then you start losing it and then you come back and hit it again, you grow a little bit, but

then you lose it again and you could just continue to lose muscle that way over time.

So like a 20 set chest workout one day a week on a mass gaining phase, you got your shake with you, you got your carbs and you're good to go.

Like those kinds of workouts just might be really, really tough.

And at the end of, you know, sets 15 through 20 on a fat loss phase, oh, you're doing sets all right.

So slightly more frequent workouts that make sure to hit the muscle, every muscle that you want to preserve maximally two to three times a week on a fat loss phase and gets really a DNA.

Although there's yet to be direct research supporting Dr. Mike's theory here, it does make sense.

And the diets I've been able to preserve the most muscle with have always been when I'm training each muscle multiple times a week.

Now I'll put my favorite workout split options up on screen and I'll leave links to each of them in the description box down below.

But even with the right workout split, how many sets do you really need to maintain your muscle?

A brand new study tried to find the answer and even I was shocked by what they found.

adds two and a half hours of cardio per week plus a quick 30 minute full body workout.

Five hours of cardio and two 30 minute full body workouts every week after 16 weeks.

Well, the diet only group dropped 15 pounds.

Until you realize 40% of that weight came from muscle.

The second group lost 22 pounds, but 20% of it was still muscle.

The third group, same weight loss as group two, but 100% of it was fat.

They even lost 50% more visceral belly fat.

Now, there's two really interesting findings here.

First off, two short full body workouts per week, just six hard sets per muscle was enough to prevent muscle loss.

For chest, that's just three sets of bench and three sets of flies per week.

Now, I'd argue that advanced lifters might want to aim for six to 10 weekly sets to be safe.

But still, if you're training hard, you need far less than you think to maintain your muscles.

But here's where it gets really interesting.

So even though group three did double the cardio was group two.

The researchers think that the only reason they lost more fat was because the extra lifting day signaled their bodies to burn more fat rather than muscle.

But before we dive into that, let's get to the most crucial part of your plan your diet to 12% body fat.

You can eat junk food and still lose weight, still lose body fat, maintain lean mass.

That's nutrition expert Lane Norton, a competitive bodybuilder and powerlifter with a PhD in nutritional sciences.

He explained how step one of setting up your diet is figuring out how much protein you should eat.

I, I tell people, you know, 1.8 to 2.8 grams per kilogram.

If you're at the bottom end of that range, you're still getting enough protein that you're probably optimizing lean mass.

So once protein is set, you have to kind of, you know, take those calories away, right?

And now you're left with carbohydrates and fats.

And you can kind of look at carbohydrates and fats as both are just sources of fuel, right?

And so what I tell people is picking a carbohydrate or fat breakdown that is easiest for you to adhere to, right?

Like, if you're somebody who likes more savory things, a little bit lower carb.

If you're somebody who likes a little more starches and sweet things, maybe a little bit higher carb, lower fat.

I mostly get my fats from eggs Peanut butter and avocado carbs are timed mostly around my workouts.

Oats a few hours before and potatoes after, plus fruits and veggies throughout the day.

And because life without dessert just isn't the life I want, I finished the day with a sugar free Ninja Creamy made with my Built with Science protein.

But if a donut jumps into my cart every now and then, I'm not complaining.

There was one study looking at over 100 grams per day of sugar intake, like sucrose versus about 10 grams per day.

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The Fastest Way to 12% Body Fat (From Any Start Point)

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