The majority of men and women I work with would love to achieve these body fat percentages: 10-12% for men and 22-20% for women.
Though doable, there is a price is paid through creating new habits to be performed daily.
In an article by Ryan Andrews and Brian St. Pierre called "The Cost of Getting Lean," they dove into what types of habits these types of percentages call for. They started with the benefits and trade-offs first.
First the Benefits of These Body Fat Percentages:
-Better overall health
-Fewer food cravings due to balanced diet and exercise regimen
-Relatively easy to maintain once it becomes habitual
-Better planning and overall attention to diet
-Greater time commitment and more consistent exercise regime
-May need assistance or coaching to achieve seven to eight hours of sleep
The next part of the article went into what you have to do more and less of to achieve these percentages:
-Eating slowly until satisfied at 90% of your meals
-Include protein-dense foods, fibrous Veggies, and minimally processed carbs at most meals
-Exercise 45-60 minutes 6 days per week. Three to four of those days at high intensity.
-Sleep seven to eight hours per night and de-stress for 20 minutes per day.
-Eating desserts and processed carbs (limit to 1-2 times per week, within reason)
-Drink only 1-2 beverages per week that contain calories.
If this is something you'd like to try to achieve but looks overwhelming. Take one thing at a time. People often like to start with the exercise habit first. Get that down. Figure out how you can move or exercise for 30-60 minutes per day.
Once you start to get in that habit, move on to the next thing, either diet or sleep. There are plenty of strategies to help you improve both of these, which are 100% critical to getting lean.
The main thing to understand is that this process takes time. This isn't something that comes in 30 or 60 days. Give yourself a year. You can make incredible transformations in your body in just one year with following these habits.