How to Get to 6% Body Fat Without Counting Calories & Macros
How do you get 5 percent body fat without counting calories and macros? Is it even possible to get to such a low body fat without meticulously tracking every last thing that you’re eating? In today’s video, I’m not only going to give you an honest answer to this question but I’m also going to tell you exactly how to get lean and shredded without always having to track every last calorie. In order to do this, you have to first make sure that you understand what food constitutes as a carb and what counts as protein and what counts as fat. You have to have this basic understanding to be able to track without tracking. Because keep in mind even when you’re not counting calories it doesn’t mean that you’re just burning body fat by eating whatever food in whatever quantities you want. This isn’t a magic cheat code, you still have to have a rough idea of how much you’re taking in, in one day. One way to do this is to use your hands to portion out your food. For the average person, you’re going to need about four to five Palms of protein per day.
If you weigh a lot of over 250 pounds you may need all the way up to six or seven Palms of protein per day. Keep in mind that if you have a protein shake that’s going to count as one of your palms of protein. Using this same method, for carbs when trying to burn fat, you want to have about 3 to 6 cupped hands of carbs for the day. This number can go all the way up to eight cupped hands of carbs if your in the high 200’s or above. For veggies, you would want to have about 3 to 4 fists per day and try to stick to mostly green vegetables while staying away from the starchy ones. Lastly For your fats as long as your not taking a ketogenic approach you want to have about 2 to 4 tablespoons of fat for the day. If you wanted to take more of that ketogenic approach you would cut out the carbs and double or triple your fat allotment. Keep in mind that these are General guidelines that’ll apply to most people and luckily since we’re using our hands to measure the food, usually hand size will correlate with your weight. However, there’s no way that I can tell you exactly how much you need because everybody is different so it’s gonna take you some trial and error. For example, If you feel a little sluggish and tired you might want to throw in some extra carbs and fats for one day. Also, keep in mind you could spread Those portions out however you want throughout your day. So if you want to have 5 palms of protein in one meal go for it or if you want to have one Palm 5 times a day go for it. It’s not going to make that much of a difference at the end of the day. To speed up the fat burning process even more without counting calories you can throw in some no carb days where all your other macronutrient measurements stay the same but you just cut out carbs for the day. And you could just throw two or three of those no carb days in for the week. Another route you could take that many superstitious people are terrified of is you can do an alternate day fast here and there. And that would be just eating significantly less food or if you can… no food at all one or two days a week. I personally prefer on these days to have one or two lean sources of protein to curb my appetite and keep my body from sacrificing lean tissue, but that would be it for that day. If you’re already portioning out your meals and you’re throwing in a couple of days where you fast your body is going to have no choice but to pull from fat stores for energy. The last time that I did a modeling gig I didn’t count calories or macros at all and honestly the biggest reason why I was able to get away with that was that I’ve counted calories so many times that I now can feel when I need some more carbs. or when I need to cut back on carbs to burn some extra fat. Or when I’m cutting and I start to feel lousy I might throw in some extra fats for the day and I’ll do the same if my joints are starting to hurt during a cut. This last time I only ate two meals a day. My first meal would have like two to three Palms of fatty protein such as salmon with about 3 To 6 cupped hands of brown rice for the carbs and one fist of green vegetables like cooked spinach and a drizzle of olive oil for fat. And then my second meal would be two to three palms of lean protein like chicken breast or cod with 1 to 2 fists of veggies with some garlic and another tiny bit of olive oil. So no carbs that meal.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with almost 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to email@example.com