Mind Pump: Raw Fitness Truth 2772: Go from 30% to 10% Body Fat (Follow These 4 Steps!)
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Jan 15, 2026 Discover four key steps to drop body fat from 30% to 10%! First, commit to strength training three times a week for muscle preservation and metabolism boost. Next, aim for 8-10k steps daily to enhance calorie burn. Then, ditch all processed foods to improve overall health. Finally, target your daily protein intake to match your body weight for optimal muscle building and fat loss. Consistency is vital for lasting results!
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Stack Habits Sequentially For Adherence
- Stack simple habits one at a time to maximize long-term adherence and results.
- Build consistency with each step before adding the next to avoid overwhelm and relapse.
Body Fat Beats The Scale
- Body composition matters far more than scale weight for appearance and health.
- You can keep the same scale weight while losing fat and gaining muscle, dramatically changing how you look.
Adam's Personal Recomposition Example
- Adam tracked his body recomposition from ~20% down to 7% with similar scale weight to show muscle gain with fat loss.
- He uses his own transformation to illustrate how irrelevant scale weight can be versus body fat changes.