10 Daily Habits for 10% Body Fat (Just Copy Me)
Video Overview & Insights
Want To Get Lean? Go here https://fitnessmastery.com/?video=RQmL3-g0WFc
Have you tried any of these habits before? Let me know! -Mario PS. For coaching, check out https://go.tomic.com/coaching-habits-to-get-lean-10 to see the results of my program and apply.
In this video I share 10 small daily habits that I use to get to 10% body fat.
Timestamps:
Imagine trying to be a body builder and smoking weed lmao
0:00 - Going Beyond Basics
0:35 - Strategic Calorie Buffer
Stop eating Bread!!!!!!
1:30 - Calorie Auto-Regulation
2:43 - Snack Delay System
If you eat 2000 calories a day how much do you burn?
3:45 - Meal Pacing Rule
4:28 - Strategic Workout Timing
Hilarious theres nothing wrong with the scale buddy.
5:57 - Hydration Rule
6:23 - Mini Walks
Ja
7:16 - Alarm Habit
8:07 - Averaging Habit
Awesome vid!!
9:09 - Filter Question
10:02 - Reality of Getting to 10% Body Fat
I eat WAY to fast, to the point where it is kind of absurd. I literally started using one of those ridiculous long coffee stirring spoons just to slow down my eating pace.
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boredom is my #1 killer for my meal plans.
Watch this next:
5 Most Underrated Habits To Get Lean (You Must Try These Out!)
I crave carbs after workouts especially if it’s later in the day..a cup of Greek yogurt usually works but sometimes I’ll give in and eat a peanut butter and honey sandwich
https://www.youtube.com/watch?v=FkC86bSVAzY
About this video:
Great video,especially number 10! Working my way from 12% to 10%. Greetings from the Netherlands
Everyone talks about the big habits to lose weight, like walking 10,000 steps per day, tracking calories and macros, eating a high-protein diet, and lifting weights. And yes, those are the fundamentals of fat loss, but there are a lot of tiny daily habits that also make a huge difference when added up over time. Getting lean is about living, thinking, and making decisions like a lean person; it’s how you live your life and your day-to-day decisions.
So in this video, I go over my top 10 daily habits that I use to get to 10% body fat. These easy habits don’t take a lot of extra effort to do, but they have a major impact on your physique. And if your goal is to get to 15% body fat or lower, try these out.
I lost 27 kgs. From 102 to 75 now. I'm still at 22% bodyfat, my goal is to get to 12% bodyfat, around 10kgs more to lose. I still sometimes don't believe that I needed to lose 37 kgs to get to 12% body fat. But I look at my photos from a year earlier and I can't even recognise myself. As I've progressed. I actually started strategising better and better and better and I looked at this video to find some good habits to implement. Guess what, I've been doing all of these. Except maybe the 5 mins of walking after every hour. I'd implement this too. But yeah, I mean now the biggest thing to do for me is to wait. Haha. I'm doing all the right things and I've been doing it for so long that it feels not that hard actually. I actually feel better throughout the day. Recently what I did was timing my meals around my workouts. Which helped me immensely recovering afterwards and honestly better workouts too. Guess I'm on the right track❤
About me:
My name is Mario Tomic. I help entrepreneurs and busy professionals get lean, gain muscle, and create systems for a sustainable healthy lifestyle long-term.
How can I become prefect in my diet
I started my fitness journey 15 years ago and have been coaching for 10 years. Most people don't know that my native language is Croatian and that I worked in computer science before starting my fitness company.
Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, or illness.
Wow, mini walks is so eye opener, i do this daily but took stairs in my workplace
Seem the only thing i have to improve is to add more set
More User Perspectives
For me it's 16-8 fasting...carbs ONLY at lunch...nothing after 4. Weights & plenty of cardio. Went from 38-34 (chest-waist) to 41-30 in 7 months. Feel great. Don't rely on "motivation"...it's an emotion & emotions aren't reliable. Discipline is a system that you design to achieve your goal.
@samj1185One lifehack, that really helped me: Whenever I crave crisps (Doritos, etc.) I get myself a noodle ramen soup - like Yumyum. Usually that does the trick, its not the healthiest, but its a realistic compromise (100kcal instead of up to 1000kcal)
@Galut_hadigitalitStep 1: testosterone replacement therapy
@ab.7272Appreciate the video, actually worked for me, from 95 kg down to 75 without losing muscle, keep the good content Mario!
@owdrew5:47 I experienced this exact thing today my endurance was nonexistent and the first thing I thought about was being dehydrated
@thedrumknightwhen i saw that heretic i wanted to puke .
@AngeloCavarAn interesting potential strategy for appetite suppression is to induce "stress/fright" half to one hour before meal/hunger time activating HPA axis which personally I have found eliminates hunger for several hours, easier if you don't work from home!
@maxpietrzak5109Anyone else finding that drinking more water is playing havoc with their sleep? I've tried drinking all of my target in the first half of the day and still seem to need the toilet constantly when I am supposed to be sleeping.
@WimplemanHow on earth do you survive on 2000kcal? I'm 193cm tall and weigh 97kg. Less than 3000kcal a day is really a big challenge for me, especially on training days (Mon-Fri).
@freddielizzard5467Any recommendations for low calorie high protein meals? Say if I want to reach 160g of protein on a 2000/2100 calorie diet, what would be good high protein low calorie meals for that lunch and subsequent snacks?
@rohitheshwarwak5720This channel has a lot of THE most practical, actionable advice in the health/fitness space.
@jordanlover23I walk between 12 and 15,000 steps in 8 hours in my job. I find it's wild that people struggle for just 7,000 steps. Lol
@georged5420I also struggled for quite a while with the problem that I would strictly count my calories during the day, but in the evening I’d often get intense cravings. I solved it by planning a snack in advance specifically very dark chocolate (80% cocoa or higher) and some homemade protein muffins or cookies. That way, even if I gave in to temptation, it wasn’t too bad in terms of calories. Pro tip: just stop buying sweets altogether if they’re not in the house, you can’t eat them.
@DaHouseCatPALur videos helped me so much to get through the hard days. I also learnt a lot!! I'm at around 11% rn but I wanna get to 8
@Ilegator2000kcal to reach 10%. And how much is your normal caloric need?
@PatricklqzLove the irony that the ad that came up before this video was for French pastries and cakes. I guess it's appropriate to show some of the things I need to say goodbye to. 😉
@loogoojust walk drink water and live ur life
@1996Rock100Great video, and I've incorporated all of these. Thank you!
@victortran8540excellent
@kennym-mb3lli use the same 30 minute rule for snacks and also find i often forget
@SithLordBishopAwesome tips. Thank you!
@mattzaunGoing to get back down to 10%. Took 4 years off and at 18% starting. I’m 6’5” and always been lean. Currently in week 4 and started at 207 now at 201. Goal is around 185 or so. Lifting hard, cardio and nutrition is on point. 2600 calories, 230g protein, 230g carbs, 87g fat. Losing 1.5 lbs a week so I know my calories are correct.
@briandraper7630Holy baloony his arm at 0:52, does he even lift?
@siphi7583I tried so much to keep my biggest meal for the evening, because of those many advantages, but if I don't eat a lot in the morning, I'll be thinking about food all day, and will perform badly at my job and pretty much everything.
I kind of made it work by consuming almost all my calories during the first part of the day, and eating only greens in the evening, soup in the winter and salad in the summer, and leaving room for something sweet if I can afford it.
It's not working as well for keeping with my calorie goal, but at least I can function during the day.
What if u can't skip breakfast bc you workout in the morning...I need food for energy
@IamTonyCashCODWhat if to get to 10% fat I need to gain some? 🫢
@ToraKorenskyWe often think we're hungry, when often we're thirsty first. Yes Drink water first
@Martyn_WolfOne tip for managing cravings; as well as always having a bottle of water handy, I always have a pack of sugar free gum.
After that strong burst of mint kind of cleanses my palette the urge to snack totally disappears. It's handy if you just wanna bridge that gap to your next meal
Well done, i‘m new here👍🏼
@julesmusic30To look at weekly (or monthly) averages is a good advice. People often get to concerned about daily fluctuations. Even better is a rolling average: you always look at the the average of the last 7 days (or 4 weeks).
@kstoebA video that feels like it came from a psychologist, well done!
@mohammedalqafashat2234This is such an amazing video
@SearchingTheArchivesHey mario , I have been watching you , sean , geoffrey and many great guys since 2022. I was on a layout since a year started this feb now I am currently halfway through started at 35% I maybe at 23-25% , I will end it at 15%. Thanks for your great content. ❤
@Mdotc25Since i have adhd, i usually forget to drink. So i was almost always dehydrated since i was born. A few years ago i decided to change that, so i bought a 2.5L bottle, i fill it up everyday and carry it everywhere. I have never been echausted since. I also drink an extra 0.5L at night, i know i shouldnt.
@aj_bean_gamingAbout your snack delay system. Its not wrong, drinking water is your best bet there. When you are getting thirsty, the first thing your body do is make you feel like your stomach is empty, after a while you start to feel thirst, your lips getting dry, your nose getting dry, etc. So you dont actually crave any cheat meal or snacks, you are just dehydrated. If i knew this 10 years ago, my god.
@aj_bean_gaming10% body fat is overrated
@kekytom