The cost of getting lean:

First off let’s define what’s a healthy body fat percentage: 

Data tell us that most men can be healthy somewhere between 11-22% body fat. For women, it’s between 22-33%.

Getting the process started

The good news is that it’s not that hard to go from an unhealthy level of body fat to the higher end of “normal”.

You can do it with a few relatively small, easy-to-implement changes.

For instance:

* drinking less soda each day

* not overeating desserts and fast foods (instead, just eating them in reasonable amounts)

* taking a daily walk or adding a yoga class

Assuming there are no other factors involved (such as a chronic health problem), if you make a few small changes like these, and do them consistently, in six months to a year, your body fat percentage will drop and fall into a much healthier range.

Get your ideas clear about what you want to achieve:

If you think you may want to change how much body fat you have, start by getting a clear idea of where you’re at.

* Figure out your goals and priorities. If you don’t know what your priorities are, now’s a great time to explore that.

* Decide what you’re willing to do right now in order to serve those goals and priorities. Why?

* Decide how often, how consistently, and how intensely/precisely, you’re willing to do those things.

* Decide what you’re not willing to do right now. Why not?

* In the above steps, be brutally honest and realistic yet compassionate with yourself. 

Age, gender, genetics, medical conditions, and pharmaceuticals can all affect what you’ll need to do to get and stay lean.

If tracking your body fat is important to you, make sure you have a valid way to do it, such as a skinfold caliper measurement by a trained professional. If you don’t care, and use other indicators like your belt notches, that’s cool.

Some of you might be able to start and go through these changes alone, depending on your level of knowledge about nutrition and fitness, whilst others need to put a little extra effort and energy into making those changes happen every day. And having a trainer or a coach that supports you will probably help you feel more confident and on-track.

Whether it’s me or any other colleague in this domain, make sure to take advantage of all the information that we will share with you and most importantly “follow the instructions and TRUST the process”, we are educated in this field and have the knowledge needed to make you succeed, we didn’t learn things off YouTube, we actually studied and spent money, time and effort in getting where we are and be able to say we’re nutrition specialists and fitness trainers.