How long would it take to get to 10% body fat?
Intro
If you’ve always wanted to have a lean, defined look with a six-pack? You’re not alone. Many men aspire to reach 10% body fat because it’s the sweet spot where you look lean and muscular without being excessively ripped. However, getting there can be confusing with all the conflicting information out there.
As a Doctor of Physical Therapy, NSCA Certified Strength and Conditioning Specialist, and Certified Nutritionist, I understand the challenges you face. In this article, you’ll learn a clear, step-by-step guide to accurately measure your body fat, set realistic goals, and create an effective plan to reach 10% body fat while maintaining your hard-earned muscle mass.
By the end of this guide, you’ll have the knowledge and tools to confidently embark on your journey to a leaner, healthier you. Ready to get started? Let’s dive in.
Understanding Body Fat Percentage
Achieving 10% body fat starts with knowing your current body fat percentage. Accurate measurement is crucial for setting realistic goals and tracking your progress. Here are three common methods to measure body fat:
1. DEXA Scan
The DEXA (Dual-Energy X-ray Absorptiometry) scan is considered the gold standard for measuring body composition. It provides detailed information about your body fat, lean muscle mass, and bone density. While highly accurate, DEXA scans can be expensive and are typically available only in medical or specialised facilities.
2. Visual Analog Scale
A visual analog scale uses images of people at different body fat percentages to help you estimate your own. While not as precise as a DEXA scan, it’s a useful and accessible tool for getting a rough estimate. There are various charts available online that you can compare yourself to.
3. Bioelectrical Impedance Analysis (BIA)
Bioelectrical impedance analysis measures body fat by sending a weak electrical current through your body and measuring the resistance. Devices range from handheld gadgets to scales with BIA technology. While convenient, BIA can be influenced by factors like hydration levels and is generally less accurate than other methods.
Calculating Your Goal Weight
Once you have your estimated body fat percentage, you can calculate your fat mass and lean body mass. Here’s how:
Determine Fat Mass: Multiply your body weight by your body fat percentage.
Example: If you weigh 180 pounds and have 20% body fat, your fat mass is 180 x 0.20 = 36 pounds.
Calculate Lean Body Mass: Subtract your fat mass from your total body weight.
Example: 180 pounds - 36 pounds = 144 pounds of lean body mass.
Alternatively, you can calculate lean body mass by multiplying your body weight by (1 - body fat percentage).
Set Your Goal Weight: To find your goal weight at 10% body fat, divide your lean body mass by 0.9.
Example: 144 pounds / 0.9 = 160 pounds.
This calculation assumes that you retain all your muscle mass during the fat loss phase. The effectiveness of your training and nutrition plan will play a significant role in whether you retain, lose, or even gain muscle mass.
Setting a Realistic Timeline
Now that you have your goal weight, let’s determine how long it will take to reach it. First, calculate the total amount of weight you need to lose:
Weight to Lose: Starting weight - Goal weight.
Example: 180 pounds - 160 pounds = 20 pounds to lose.
Next, decide how aggressive you want your fat loss phase to be. A sustainable and safe rate of weight loss is typically 0.5% to 1% of your body weight per week. The more aggressive approach (closer to 1%) is faster but can be harder to maintain.
Weekly Weight Loss: If you weigh 150 pounds, a safe range is 0.75 - 1.5 pounds per week.
Finally, divide the total weight you need to lose by your weekly weight loss rate to estimate the number of weeks required:
Example: 20 pounds / 1 pound per week = 20 weeks.
If your timeline exceeds 12 weeks, consider incorporating diet breaks to make the process more sustainable and manageable.
Transformation Timeline Calculator
I built a free tool to calculate your numbers for you all you need to do is direct message me the word “Shred” on instagram @dr.benpetersen or if you’re already on your phone you can simply tap this link below
Transformation Timeline Calculator Tool (Mobile Only)
How We Can Help
Reaching 10% body fat requires a precise and structured approach. That’s where my team and I come in. With our expertise and our strategically designed programs, we’ll guide you every step of the way to ensure you hit your goals.
Introducing the AF90 Transformation System: our proven program that combines cutting-edge training techniques, hybrid nutrition system, and ongoing support to help you achieve and maintain 10% body fat.
Ready to take the next step? Click the apply button below and schedule your 1:1 strategy call with Dr. Ben Petersen, DPT, CSCS, and the Aspire Fit Team. We offer a results guarantee – if you don’t get results, you don’t pay. We only take on clients we know we can help, so you can be confident in your success.