💫 Summary
The video explains that it can take approximately 16 to 24 weeks (4 to 5.5 months) to go from 25% body fat to 15% body fat, assuming a weight loss rate of 1-1.5 pounds per week. However, factors such as diet, training, sleep, initial body fat percentage estimate, and life interruptions can affect the timeline. Patience and focusing on personal progress are emphasized in the journey to reaching a lower body fat percentage.
✨ Highlights📊 Transcript
It can take approximately 16 to 24 weeks or 4 to 5.5 months to go from 25% body fat to 15% body fat.
Joe needs to lose 24 pounds or 11 kilograms to reach his target body fat percentage.
The average weight loss rate is 1-1.5 pounds or 0.5-0.75 kilograms per week.
Increasing physical activity and consistently burning more calories can help speed up the process.
To reach 15% body fat, it is important to have a proper diet, training, and sleep routine to ensure fat loss without losing muscle. Mistakes in these areas can result in needing to lose more weight than anticipated.
Losing muscle can require a lower goal weight to reach 15% body fat.
Crash diets and ignoring weight training can lead to muscle loss.
Building muscle can help reduce the total weight needed to reach 15% body fat.
Initial body fat percentage estimates may not be accurate, and people often have more body fat than they think.
When estimating body fat percentage, be cautious with smart scales and in-body machines as they can provide lower readings than your actual body fat percentage.
A precise assessment of your initial body fat percentage is crucial for setting realistic expectations and creating a timeline for your weight loss journey.
Life interruptions such as unforeseen situations, vacations, and holidays can prolong the duration of your diet, so it's important to allow some flexibility and buffer time.
Going from 25% to 15% body fat will likely take longer than expected, emphasizing the need for patience and persistence.
The key to getting from 25% to 15% body fat is to focus on your own progress, not comparing yourself to others, and to cultivate patience.
Measure success based on your own progress and improvement compared to your starting point.
Focus on your own journey and beat your previous self.
Getting lean for the first time is the hardest, but it becomes easier with experience.
Learn about your body, ideal calories, macros, and how to make decisions in tough social settings.
Practice will improve your ability to bounce back after slip-ups.
00:00so how long does it take to go from 25
00:02body fat down to 15 body fat where you
00:05can start seeing your abs well let's
00:07take joe for example joe weighs 200
00:10pounds or 90 kilograms and he is at 25
00:13body fat he wants to get leaner it's his
00:15first time doing this he's a hundred
00:16percent committed to the journey so
00:18what's realistic how many weeks and
00:20months does a guy like joe really need
00:22to transform his physique well the first
00:24step we need to take is look at his body
00:27composition and his lean weight in order
00:30to do that we're gonna take his 200
00:31pounds minus 25 body fat and that's
00:35gonna bring us to 150 pounds or 68
00:38kilograms which is his fat free mass
00:41that is how much he would weigh if he
00:43was at zero percent body fat now if we
00:46add 15 body fat joe's target weight is
00:50176 pounds or 80 kilograms so basically
00:55joe needs to lose 24 pounds or 11
00:58kilograms to get to 15
01:00body fat now the question is how fast
01:02can he lose those 24 pounds or 11
01:05kilograms and if we take an average
01:07weight loss rate of a pound to pound and
01:08a half a week or half a kilo to three
01:11quarters of a kilo of fat loss a week
01:13well that is 16 to 24 weeks or four to
01:17five and a half months of dieting now
01:19most people can lose a bit faster
01:21especially in the beginning if you
01:23increase your step con and if you're
01:24hitting that like button consistently to
01:26burn more calories but if you've never
01:29seen your abs before and if this is your
01:30first time getting down to 15 body fat
01:33there are three really important things
01:35you need to consider
01:36first your diet training and sleep must
01:39be really on point to make sure that
01:41you're only losing fat all this math
01:43assumes that you're not losing any
01:45muscle for example if joe decides to go
01:48a bit yolo and he's not doing any weight
01:50training he's only doing cardio his diet
01:52is a little bit off he's under eating
01:54protein his sleep is a little bit off as
01:56well he's going to be losing muscle so
01:58his goal weight is no longer going to be
02:01176 pounds or 80 kilograms he might need
02:03to go down to 170 pounds or 70 70
02:06kilograms to reach 15 body fat it could
02:08be even lower and these mistakes happen
02:11all the time people quickly lose 25
02:14pounds just to realize need to lose
02:15another 15 20 pounds because they still
02:17have a belly left and they find out they
02:20had a lot less muscle than they thought
02:21they did this is why it's never a good
02:23idea to do a low calorie crash diet and
02:26ignore weight training because you will
02:28lose muscle now on the other hand if you
02:31are doing things the right way as i
02:32mentioned in this channel you're
02:33focusing on building muscle especially
02:35as a beginner you can gain a couple of
02:36pounds well that means that you need to
02:39lose less total weight to get the 15
02:42body fat so you're gonna get there
02:43faster and have a much better physique
02:45at the end of it so it does go both ways
02:47and it pays off to be smarter and not
02:49try to rush the process now the second
02:52thing that you also need to consider is
02:53the accuracy of your initial body fat
02:55percentage estimate and the fact that
02:57you could be carrying more body fat most
02:59people who believe they're between 20
03:01and 25 body fat when they do something
03:03more accurate like a dexa scan or a bot
03:05pod find out they're 30 body fat and in
03:08many cases even higher and that does
03:10change the numbers quite a bit for
03:12example in joe's case if he's at 30 body
03:15fat at 200 pounds instead of 25 percent
03:18well now his goal weight goes down all
03:20the way to 165 pounds or 75 kilograms so
03:23he has to lose another 11 pounds or 5
03:26kilos to get to 15 body fat which means
03:30more months dieting and staying in a
03:32calorie deficit so when you're
03:33estimating your initial body fat
03:34percentage be very careful with smart
03:36scales and in body machines in the gym
03:39because those can be very generous and
03:41put you at a much lower body fat
03:42percentage than you actually are in an
03:45honest assessment in the beginning is
03:46really important especially when you're
03:48doing this for the first time you want
03:50to have the right expectations you want
03:51to have a precise timeline instead of
03:53getting disappointed halfway through the
03:55journey now the third thing you
03:57definitely want to consider when you're
03:58planning your weeks and months and how
04:00long it's gonna take you are life
04:02interruptions because if you look at the
04:04last six months of your life i'm sure
04:05there were situations that you couldn't
04:07have anticipated but that still got in
04:09the way of your habits and plus they're
04:11also going to be vacations some holidays
04:13where you might want to proactively get
04:15out of a calorie deficit and go into
04:17more of a maintenance for a couple of
04:18weeks so even though in a perfect world
04:21on paper the diet could be four months
04:23it ends up being six months or seven
04:25months so it's important we have a
04:27little bit of slack and some buffer
04:28there to absorb some of these mistakes
04:31and some of these things that we simply
04:32can't predict and in general when you're
04:35going from 25 body fat down to 15 body
04:38fat it's probably gonna take you longer
04:39than you think and definitely longer
04:41than you want and this is why i would
04:43say the number one thing to cultivate is
04:46patience especially when you're new to
04:48the journey and you're doing this for
04:49the first time and it's critical that
04:51you measure success based on progress
04:53and how much you've improved compared to
04:55your starting point so it's you versus
04:58you that way you're enjoying the process
05:00and not obsessing about how long it's
05:02going to take you you know obsessing
05:04about what social media says you should
05:06look like or what some random
05:08influencers said you should do it
05:09doesn't matter you dictate your criteria
05:12for success you're not comparing
05:13yourself after six months on your
05:15journey with some guys been doing this
05:17for 10 years at the end of the day all
05:19of us we can only be the best version of
05:21ourselves it doesn't matter what
05:22everybody else is doing we are unique
05:25focus on your own journey beat your
05:26previous self improve yourself and
05:29that's really where you're going to find
05:30the most happiness and enjoyment in this
05:32process and let's also not forget that
05:34dieting is a skill which means that
05:36getting lean for the first time whether
05:37it's the 15 body fat or 10 body fat is
05:40the hardest and that's because you don't
05:42know that much about your body yet with
05:44experience you're gonna learn a lot more
05:46about your ideal calories macros which
05:49foods keep you fuller weight
05:51fluctuations how to make decisions in
05:53tough social settings and most
05:55importantly how to bounce back quicker
05:58after slip ups all these are things that
06:00improve with practice and that's what
06:02makes getting lean and staying lean so
06:04much easier with experience the other
06:06thing that's going to make it easier for
06:07you is making sure you hit that
06:08subscribe button below the notifications
06:10by hitting the bell icon it does for
06:11coaching if you want to work with me on
06:13your journey on the description below
06:15leaving another helpful video here for
06:16you at the end so check out the video
06:17and i'm going to see you right there
Chat with video

FAQs about This YouTube Video

1. How long does it take to go from 25% body fat to 15% body fat?

It can take approximately 16 to 24 weeks (4 to 5.5 months) to go from 25% body fat to 15% body fat, assuming a weight loss rate of 1-1.5 pounds per week.

2. What factors can affect the timeline of reaching a lower body fat percentage?

Factors such as diet, training, sleep, initial body fat percentage estimate, and life interruptions can affect the timeline of reaching a lower body fat percentage.

3. What is emphasized in the journey to reaching a lower body fat percentage?

Patience and focusing on personal progress are emphasized in the journey to reaching a lower body fat percentage.

4. What is the recommended weight loss rate for reaching a lower body fat percentage?

A weight loss rate of 1-1.5 pounds per week is recommended for reaching a lower body fat percentage.

5. How long does it take to go from 25% body fat to 15% body fat considering life interruptions?

Considering life interruptions, the timeline to go from 25% body fat to 15% body fat may be affected and could take longer than the estimated 16 to 24 weeks.

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