How to Get to 10% Body Fat Fast

Get to 10% Body Fat Fast with This Plan

Reaching a body fat percentage of 10% is no small feat, especially if you're aiming to achieve it quickly for beach or pool season. This level of leanness requires a disciplined approach that includes strategic dieting, effective workouts, and lifestyle adjustments. One powerful tool to accelerate this journey is incorporating intermittent fasting, specifically a 24-hour fast once per week. Here’s our step by step guide to get you to 10% body fat fast.

Understanding Body Fat Percentage

Body fat percentage is a metric that indicates how much of your body weight is composed of fat. For men, achieving 10% body fat tends to reveal a well-defined six-pack and sharp muscle definition. For women, while a bit higher, a similarly low body fat percentage provides noticeable muscle tone.

Step-by-Step Guide to Rapidly Reducing Body Fat

1. Set Clear, Realistic Goals

Start by setting specific, measurable goals. Use tools like skinfold calipers, bioelectrical impedance scales, or DEXA scans to accurately track your body fat percentage. Regular monitoring will help you stay on course and make necessary adjustments.

2. Optimize Your Nutrition

a. Calculate Your Macros: Determine your daily caloric needs using an online calculator based on your age, sex, weight, height, and activity level. Aim for a caloric deficit of 500-750 calories per day to lose fat effectively while maintaining muscle mass.
b. High Protein Intake: Consume at least 1 gram of protein per pound of body weight daily. Protein helps preserve muscle mass and promotes satiety, making it easier to stick to your diet.
c. Balanced Macronutrient Ratios: Divide the remaining calories between carbohydrates and fats according to your preference and energy needs. A typical ratio might be 40% carbs, 30% protein, and 30% fats.
d. Quality Food Choices: Focus on whole foods rich in nutrients. Include lean proteins (chicken, fish, tofu), complex carbohydrates (sweet potatoes, quinoa, brown rice), healthy fats (avocado, nuts, olive oil), and plenty of vegetables.

3. Incorporate a 24-Hour Fast Once Per Week

Intermittent fasting, especially a 24-hour fast once per week, can significantly accelerate fat loss:

a. How It Works: Choose a day where you stop eating after dinner and resume eating at dinner the following day. For example, if you finish dinner at 7 PM on Monday, you won’t eat again until 7 PM on Tuesday.
b. Benefits:
  • Boosts Fat Burning: Fasting triggers the body to use stored fat for energy.
  • Enhances Insulin Sensitivity: Improved insulin sensitivity helps regulate blood sugar levels and reduces fat storage.
  • Promotes Cellular Repair: Fasting initiates autophagy, a process that cleans out damaged cells and regenerates new ones.

4. Structured Exercise Plan

a. Strength Training: Engage in strength training 4-5 times per week. Focus on compound movements like squats, deadlifts, bench presses, and rows to build muscle and increase metabolic rate. Include both high-intensity and low-rep strength sessions.
b. Cardiovascular Workouts: Include 3-4 cardio sessions per week. Mix high-intensity interval training (HIIT) with steady-state cardio to maximize fat burning. HIIT workouts can be as short as 20 minutes but are highly effective.
c. Active Recovery: On rest days, engage in light activities such as walking, yoga, or stretching to enhance recovery without compromising your caloric deficit.

5. Prioritize Sleep and Recovery

Adequate sleep is critical for fat loss and muscle preservation. Aim for 7-9 hours of quality sleep per night. Poor sleep can disrupt hormone levels, increasing hunger and stress, which can sabotage your efforts.

6. Stay Hydrated

Drink plenty of water throughout the day. Hydration supports metabolism, aids digestion, and helps control hunger. Aim for at least 3 liters (100 ounces) per day, adjusting based on activity level and climate.

7. Manage Stress

Chronic stress can elevate cortisol levels, leading to increased fat storage, especially around the belly. Incorporate stress-reducing practices like meditation, deep breathing exercises, or hobbies that you enjoy.

8. Supplement Wisely

While supplements are not a magic bullet, they can support your journey:

  • Protein: Getting sufficient protein promotes satiety and muscle growth. 
  • BCAAs (Branched-Chain Amino Acids): Can aid in muscle preservation during calorie deficits.
  • Methylated Multivitamin: Ensures you meet all micronutrient needs and get all the raw materials you need, especially when on a restricted diet.

9. Stay Accountable

Consider working with a coach or joining a community with similar goals for added accountability. Document your food intake, workouts, and progress to stay focused and motivated.


Achieving 10% body fat quickly requires a well-rounded, disciplined approach. By optimizing your nutrition, incorporating intermittent fasting, following a structured exercise regimen, prioritizing sleep and recovery, staying hydrated, managing stress, and using supplements wisely, you can reach your goals effectively.

A 24-hour fast once per week can be a powerful tool in your fat loss arsenal, enhancing fat burning, improving insulin sensitivity, and promoting overall health. Remember, consistency is key. Stick to your plan, track your progress, and make adjustments as needed.

By diligently applying these principles, you'll not only achieve your body fat goals but also cultivate a healthier, more vibrant lifestyle.


By embracing these strategies, you’ll be well on your way to reaching 10% body fat and enjoying the benefits of a leaner, healthier body.

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