How To Decrease Your Body Fat Percentage (specific program)

The responses via Instagram have been great.

If you’re not sure what I’m talking about, then check out my profile here: instagram.com/morellifit‎

I’ve been asking for questions from my followers. And here’s the latest question from Nancy and Al.

“How to decrease body fat percentage: I incorporated cardio and weights, and my diet is pretty healthy in low-fat items, but my percentage stays at 20%. I’m stuck.”

That’s a great question everyone can benefit from. And, here I’ll share a few major points that can help.

Point #1: Dialing In Your Diet

Diet is always the first piece of the puzzle. Once you have your diet dialed in you can still get good results even if your training program is not perfect.

However, if you have everything perfect with your training program, but you’re eating the wrong diet, you will never see the results you want – and you will get very frustrated.

Nancy referenced low-fat items in her question. This was the first red flag that I spotted.

Healthy fats won’t make you fat. They are actually very good for you.

So, instead of focusing on low-fat items, you should begin to eliminate processed foods from your diet.

Remove processed foods, refined carbohydrates, and sugars from your diet.

Instead, focus on whole foods from as close to nature as possible, such as:

• Fish
• Fowl
• Nuts
• Seeds
• Lean meats
• Vegetables
• Fruit (small amount)

If you just make these changes, you will quickly see a reduction in your body-fat levels.

Now that you know what to eat and what to avoid, let’s look at how to structure your meals throughout the day.

Point #2: Structuring Your Meals

I advise eating 5 to 6 meals per day, 2 to 3 hours apart.

Meal 1 – protein/fats/carbs (1/3 from each food group)

Meal 2 – protein/fats/carbs (1/3 from each food group)

Meal 3 – protein/fats/carbs (1/3 from each food group)

Meal 4 – protein/fats (2/3 from protein)

Meal 5 – protein (all calories from protein)

Calorie intake per meal

Meal 1 – 25% of your daily calories

Meal 2 – 25% of your daily calories

Meal 3 – 25% of your daily calories

Meal 4 – 18.75% of your daily calories

Meal 5 – 6.25% of your daily calories

You will need to work out your BMR (see my previous articles for details), in order to figure out your actual calorie numbers.

You Don’t Need to Count Calories

You don’t need to count each calorie that you consume. But, you should have a general idea of the quantity of calories from each food group. This is the reason that I use the pie charts, as a general way to measure.

Point #3: Training

Here are important training points to help you unstuck and burning fat.

• Complete a dynamic warm-up (5 to 10 minutes)
• Use heavy weights. Create a workout around one major lift, and then use a few smaller exercises (40 minutes)
• Emphasize HIIT cardio training (20 minutes). You can find lots of these workouts via my Instagram profile.
• Stretch to cool down (5 minutes).

Summary

Use the tips and suggestions above and you will see a reduction in your body fat. If you just make the diet changes, you will start to see a big difference in your body composition. But when you combine the diet changes with the fitness program , you will be amazed at your transformation.