The Blunt Levers

Some more thoughts on this video: https://cnsnnts.wordpress.com/2024/05/29/the-no-bs-guide-to-going-from-30-to-10-body-fat-burn-fat-get-lean-adam-schafer-mind-pump/

Honestly, you need complicated steps only to go below like 15% or 10%.

To go from 30% to 15%, you have blunt levers.

You just have pull on the blunt levers

• Sleep to reduce the insulin, reduce cortisol
• NEAT movement to keep insulin low
• High protein to crowd out the bad food
• Strength training

According to the video, the first step to reducing body fat percentage from 30% to 10% is to optimize your health. People tend to focus on calorie restriction and exercise to lose weight, but this can lead to under-consuming nutrients and overtraining. This can stall your progress and make it difficult to lose weight.

Instead, track your steps, sleep, and nutrition for a week. This will help assess your baseline habits. He advises against making drastic changes to your diet initially. Instead, focus on hitting your protein intake goal. This will help crowd out unhealthy foods from your diet naturally.

Also recommended is full-body weight training three times a week. This will help maintain muscle mass, which will boost your metabolism and make it easier to lose fat.

The video emphasizes gradual changes throughout the fat loss journey. This includes slowly adding more activity, increasing intensity through progressive overload, and making small dietary tweaks.