Going From 20 to 10% Body Fat With Aseel Soueid

Jump to:

• Diet Plan
• Appetite Control
• The Right Foods
• Build Muscle
• The Best Cardio Routine

Diet Plan

The first step to going from 20 to 10% body fat is creating an optimal diet plan. The main focus of the diet plan is, of course, being on a calorie deficit. Aseel explains that a calorie deficit simply means consuming fewer calories than you’re burning on a daily basis in order to burn body fat.

Aseel recommends being on no more than a 300-calorie deficit daily. While many fitness figures will recommend a 500-calorie deficit, Aseel remarks that being on such a high deficit is too aggressive. By sticking to a 300-calorie deficit, you won’t feel super restricted and may not even notice you’re burning calories, which is the goal, right?

Additionally, Aseel emphasizes that when creating a diet plan, it’s not a one-size-fits-all approach. The goal is to find a plan that suits your specific body.

With that being said, there are some general standards the ambassador recommends adhering to:

1. Consume anywhere from .8g-1g of protein per pound of body weight.
2. Consume .3g of fat per pound of body weight.
3. Your remaining calories should come from carbohydrates.

Aseel explains that by following these basic guidelines, you can successfully get to 10% body fat while on a relatively light calorie deficit.

Appetite Control

The next step on Aseel’s list is appetite control. The trainer explains that this strategy has helped him significantly when trying to lose body fat. To suppress your appetite, Aseel recommends drinks like black coffee and sparkling water. These beverages are zero calories and both naturally curb appetite.

Appetite control is helpful because once you get below a certain percentage of body fat, your body may start to feel hungry all the time when in reality, you don’t actually need more food.

Thus, a great way to control your appetite is by consuming appetite-suppressing beverages.

With that being said, Aseel reminds us to stay hydrated and drink plenty of water when controlling appetite.

The Right Foods

The third tip for successfully losing body fat is eating the right foods. This comes as no surprise as nutrition is an essential factor when striving toward fitness goals.

So, which foods do you need to eat to help reduce body fat? Aseel recommends implementing the following foods daily:

• Rice
• Potatoes
• Bananas
• Blueberries
• Strawberries
• Lean ground turkey
• Boneless, skinless chicken breast
• Whole eggs
• Impact Whey protein powder
• Br’Oats oats
• Mushrooms
• Zucchinis
• Almond milk

Additionally, Aseel recommends meal prepping with these foods so you can have nutritious, macro-friendly meals at the ready whenever you need them.

Keep in mind you don’t have to replicate Aseel’s exact list of foods, but to eat the “right foods”, the trainer focuses on three key factors: high volume, high protein, and convenience.

High-volume foods are helpful because they will leave you feeling full and satisfied without contributing many calories. High-protein foods are essential for hitting your protein targets, promoting muscle growth, and keeping you feeling full.

Lastly, convenience shouldn’t be underestimated when trying to lose weight as people will often grab what’s available when hungry. Thus, if you have macro-friendly meals in the fridge that are ready to eat, you won’t risk eating junk food out of convenience and falling off track.

Build Muscle

The next step toward reaching 10% body fat is building muscle. Aseel explains that many are focused on shedding fat and dropping to a leaner body fat percentage, but if your goal is to have a sculpted physique, you’re going to also need to build muscle.

The ambassador points out that many of us are in a position where we can gain lean muscle mass while losing body fat at the same time.

Practicing strength training while on a fat-loss program will help you build the lean muscle mass you’re looking for and lead to optimal results.

The Best Cardio Routine

The final step in Aseel’s plan for losing body fat is having a cardio routine. The trainer advises doing 20-30 minute sessions of cardio four to five days a week post-workout.

The specific cardio routine Aseel recommends is using the treadmill on a 3.2 speed and 12 incline for 20-30 minutes. The trainer explains this is an excellent way to burn calories and shed body fat post-workout.

By doing your cardio after a workout, you can focus on your strength training and building muscle during your workout and then ensure you burn sufficient calories for your calorie deficit while on the treadmill. It’s the perfect recipe for success.

Take Home Message

While losing a significant amount of body fat can seem daunting, Aseel’s tips provide a structured plan so you can set yourself up for success. Use these strategies to optimize your weight loss, build lean muscle mass, and achieve your goals. You got this.