How to Get Body Fat Percentage Down | Save your Muscle and Metabolism

How to Get Body Fat Percentage Down | Save your Muscle and Metabolism


– So, you’ve decided to lose weight, and if you wanna look good
and feel strong afterwards, you probably wanna lose fat. So, how do you know
whether you’re burning fat or breaking down precious muscle? I’ll show you four things
that you need to do to make sure you don’t end up skinny fat. And if you wanna learn how to build your body and metabolism, subscribe and hit the notification bell for new videos every Thursday. (upbeat music) Losing weight is easy, but
making sure you’re losing fat is a little bit of a different story. So, we are made to survive,
not have six-pack abs. I’m Vivyen, and people come to me, asking me why they’re
not able to lose fat, and I see them doing a few common mistakes that is actually working
against their body. So now, they’re fighting
against their body to lose this fat. Dieting isn’t the easiest
thing in the world, but these key strategies can help you lose the weight efficiently,
so that you can lose the fat, reverse diet, and then
move on with your life. So, these are the tips. Track your progress. We are humans, meaning that we are flawed, biased, emotional creatures who can’t really see
ourselves objectively, so how we see our bodies may not be how other people see our bodies. Also, any little changes in
your body is hard to detect because you see yourself every single day. For this reason, I have my clients send me their average weekly weight, body measurements, and progress photos. That’s because if you
don’t measure yourself, you don’t know if you’re making progress, or if you need to tweak something. I know you probably don’t
like where you are right now or how your body looks,
but this is just data. It’s not judgment on your character, so just take the information, and you can lock it
away in a secret folder. Eat enough protein. Muscle keeps your metabolism healthy and gives your body a nice shape. Even if you’re not trying
to be the next Mr. Olympia, eating enough protein is important because you need that
for your daily functions, like surviving. So what happens if you
don’t eat enough protein? Well then, your body has
to get it from somewhere, and it’s gonna take it from
the muscle you currently have, so if you’re eating away
at your current muscle, you’re not gonna end up
looking or feeling cute, so eat your protein. Resistance train. On top of eating enough protein, you need to use your muscles,
so you don’t lose them. Muscle is great for your metabolism because it burns calories at rest, so somebody with more
muscles burns more calories while they’re sleeping versus
someone who has less muscles. But for this reason, muscle is expensive, and if your body is trying to survive, it’s going to get rid of muscle over fat if you’re not resistance training. I know people are worried
about gaining muscle because they don’t want to
look bulky like the Hulk, which isn’t going to happen, but are you seeing why
muscle is so important? Don’t lose too fast. I know it’s exciting to see results, and you want to lose the
weight as fast as you can, but your body can only burn
fat up to a certain rate. Any faster puts your muscles at risk, and it can cause you
to plateau even sooner. A good rule of thumb is to lose 1% of your body weight per week, max. If you’re obese, and you
have a lot of weight to lose, then you can lose up to 1.5 to 2.5% of your body weight per week. For nutrition, we only
talked about protein, but if you wanna know how carbs and dietary fat affect fat loss, then download my free nutrition guide in the description box down below. I know the media says
that cutting out all carbs is the way to lose weight, but this guide is gonna
explain scientifically why you can keep eating your
carbs and still lose weight. If you like the video,
press the like button. If you like the kinda
stuff that I put out, press the subscribe button. And if you wanna learn how to
track your body fat percentage at home for free with only a
scale and tape measurement, then hit the notification bell, so that you won’t miss my
next video on Thursday. If you’re serious about lowering
your body fat percentage, then commit by telling
me you’re going to do in the comments down below, whether you’re gonna start
lifting at the gym once a week, or if you’re going to eat 30
grams of protein for breakfast. Let me know it in the comments below. Thank you so much for watching. I’m grateful for you, and I hope your life is
filled with gratitude, too.

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