Here’s how to craft sustainable losses
While it’s unlikely most gym-goers will be wrapping themselves in bin bags and heading to the sauna, obtaining the coveted single-digit per cent body fat has become a badge of honour.
Previously reserved for bodybuilders, male models and the truly dedicated, men off the street are now using pre-competition fat loss logic for jaw-dropping abs. So what’s the answer? Can this extreme body be maintained in a safe, sustainable way?
Well, yes it can. Providing it’s done safely. It’s also important to note that ‘living’ with such a low percentage of body fat isn’t always practical nor is it entirely safe. For example, some body fat is necessary for your body to function efficiently.
The International Journal of Sports Psychology and Performance found male bodybuilders dropping fat for competitions also saw their testosterone levels tank. More worryingly, the subjects’ heart rates dropped to a meagre 27 BPM – a recipe for dizziness and cardiac arrest.
It’s inadvisable to become obsessed and allow your body fat to drop too far, but if you’re aiming for around 8 per cent, it’s achievable with hard work, diet and exercise. Our expert PT Jason Patmore, gives his tips on dipping below double figures, with no dehydration needed.
Reduce Your Carb Intake and Eat More Protein
The latest nutritional guidelines have shown that fat is in and carbs are out for a while now, but many are stuck on the old staple that carbs are necessary before a gym sesh. Dead wrong if you’re gunning for single digits.
“People need to get it out of their heads that fat makes you fat,” says Patmore. “Carbohydrates release insulin, and when insulin levels are raised the body is actually prevented from using fat as fuel. The goal is to reduce your body to that state.”
Cutting body fat means training your body to use fat stores as fuel, something it won’t be doing while you’re burning through pre-workout pasta. Patmore recommends a high-protein breakfast without carbs before hitting to the gym, only using carbs after training to improve the protein synthesis process – this is the reason most protein shakes have a mix of both protein and carbohydrates.
Your session is going to suck because of the low energy reserves before your body adapts, but, if you’re set on that lonely number it’ll all be worth it to watch the fat melt away. Eating your carbs later in the day is more beneficial in a low-calorie diet, as the journal Obesity (Silver Spring) has shown that carbs in the evening reduce hunger pangs and improve weight loss.
You Can’t Target Fat Loss
One of the biggest body fat myths around is that you can “spot reduce” fat by targeting certain body areas. For example, if you want six-pack abs, you’ll be able to target subcutaneous fat (belly fat) specifically for faster results. But Patmore knows better.
“Can you spot reduce?” he asks incredulously. “Your body will pile on or lose fat, but spot reducing is a myth. Certain areas of your body are more likely to store fat, so general fat loss will equate to losing flab in certain areas more than others.”
No targeting your double-chin, we’re afraid: push through the pain and watch it melt away with the rest of your body.
The Best Exercises That Will Burn Fat
Operating at a calorie deficit, carefully managing your carbs and harvesting fat-stores during workouts will begin to drag your body fat down below the decade. All that remains is to roll up your sleeves and get on with the workouts – and for this, Patmore recommends upper and lower-body supersets followed by a steady-state run.
Three sets of each of the following supersets – 15 reps of each with 2 mins rest – should kick your fat-loss journey into overdrive. We’ll see you on the cover of the mag next year.
Stand with your legs slightly wider than shoulder-width apart, clasping a kettlebell in each hand in front of your chest with palms facing each other.
Bend your knees and lower yourself into a squat, keeping the kettlebells in the same position and ensuring you don’t round your back by tensing your glutes throughout. Drive back up and repeat.
Dumbbell shoulder press
Sit on the bench holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.
Dumbbell bench press
Lie on a flat bench holding two dumbbells over your chest with an overhand grip. Push up until your arms are straight, then lower under control.
Dumbbell split squat
With a dumbbell in each hand, stand facing away from the bench with one leg resting on it, laces down.
Squat down with your standing leg until the knee of your trailing leg almost touches the floor. Push up through your front foot to return to the start position.
Steady state run
Run at 65 per cent intensity for 5km. Increase the effort by adjusting the treadmill to an incline.