What is Your Fat Loss Potential – AFL 2.6
In this video, I’m going to consider your fat loss potential in-depth.
However, I want to take the opportunity to discuss your fat loss potential and transitioning between fat loss protocols relative to your fat loss potential so you do not unnecessarily sacrifice muscle in order to lose fat.
Now, before getting started I want to mention the freebie that comes with this video, which is Accelerated Fat Loss 101.
This eBook is designed to give you all the necessary tools you need to master your fat loss and reach your goals in an expedited fashion.
Defining Your Fat Loss Potential
One of the fundamentals for losing fat comes from being in a caloric deficit. However, as you start leaning out your body’s resistance to fat loss increases.
If you recall from the last AFL post, leptin levels will naturally decrease with your body fat, not only does this make your body more hesitant to lose fat but it also decreases your fat loss potential.
It’s for this reason that your caloric deficit should not be a static variable and should vary as you progress through your fat loss program.
Yet, that being said, an overweight individual doesn’t need to worry a lot about varying their caloric deficit as they lose fat. Because the effects of dietary resistance are minimal while at a higher body fat percentage.
Instead, an overweight individual should concern themselves with semi-regular dietary reprieve to keep their leptin levels elevated throughout their fat loss program or until they reach a “healthy or fit” body fat percentage.
And PS when I say overweight I generally mean a female with a body fat greater than 26% body fat and a male greater than 20% body fat.
Again, I must emphasize, when you work your way down from a high body fat percentage to a “healthy or fit” body fat percentage the demand for a variable caloric deficit increases significantly.
EVA’s Fat Loss Protocols
It’s for this reason that I created the EVA Fat Loss Protocols.
The 4 EVA fat loss protocols are designed as a guideline for those who want to safely lose fat at an accelerated rate, and not do so at the expense of their hard-earned muscle.
Each protocol will vary in deficit strength and is geared towards a slightly different fat loss goal.
For example, Accelerated Fat Loss or AFL is geared to overweight individuals whose primary concern is losing fat as quickly as possible, whereas Slow Fat Loss or SFL is for very lean and athletic individuals who want to lose fat at a steady rate, yet not at the expense of performing in the gym or their respective field of competition.
I do want to forewarn you, that if you follow a fat loss protocol that is too aggressive for your current physique your body will not be more gracious with fat loss. Rather, your over eagerness will come at the expense of your hard-earned muscle.
One of the best ways to make sure you aren’t losing muscle during your fat loss program is to set bench marks of your strength levels before starting your fat loss program and try to either match or beat those bench marks throughout your fat loss program.
If your strength levels decrease significantly relative to that bench mark it’s a good indication that you are losing a significant amount of muscle.
Additionally, if you don’t know your body fat percentage then you can use a visual representation to guesstimate your current body fat percentage. This way you can appropriately choose a fat loss protocol best suited to your body fat percentage and goals.
Accelerated Fat Loss (AFL)
Now moving on to the 4 fat loss protocols. I want to start with Accelerated Fat Loss (AFL).
At an elevated body fat percentage, your fat loss potential is ripe and ready to be utilized.
Which is why AFL is the best protocol for those at a higher body fat percentage who want to lose fat as quickly as possible.
Here are a few guidelines for those who are ideal candidates for AFL.
- Man >16% body fat –OR– Woman >22% body fat.
- You want to focus primarily on losing fat as quickly as possible and are less concerned with retaining muscle.
To employ an AFL protocol, you’ll need to consume 60% of your maintenance caloric intake. For example, a maintenance intake of 2000 calories would mean an average AFL intake of 1200 calories.
Moderately Accelerated Fat Loss (MAFL)
MAFL is a great protocol if you want to lose fat at an expedited rate, however, would also like to have some flexibility in your diet.
Here are a few guidelines for an ideal MAFL candidate.
- Man 12-16% body fat –OR– Woman 18-22% body fat.
- You want to focus primarily on fat loss, want to see some progress in the gym, and don’t want to fully throw caution to the fat loss wind.
To employ a MAFL protocol, you’ll need to consume 70% of your maintenance caloric intake. For example, a maintenance intake of 2000 calories would mean an average MAFL intake of 1400 calories.
Moderate Fat Loss (MFL)
MFL is a great compromise between fat loss and muscle retention. By being a modest caloric deficit, you have the freedom to enjoy your diet a bit more and not sacrifice muscle in order to lose fat.
A few guidelines for an ideal MFL candidate.
Man 10-12% body fat –OR– Woman 16-18% body fat.
You are equally committed to losing fat and retaining/gaining lean muscle mass.
To employ an MFL protocol, you’ll need to consume 80% of your maintenance caloric intake. For example, a maintenance intake of 2000 calories would mean an average MFL intake of 1600 calories.
Slow Fat Loss (SFL)
SFL will provide your physique with icing on the cake. This protocol should only be utilized if you already have a lean and athletic build and want to slightly decrease your body fat to improve your muscular definition even more.
A few guidelines for an ideal SFL candidate.
- Man ≤10 % body fat –OR– Woman ≤16% body fat.
- You’re a lean individual who wants to take your physique to the next level
- You’re a weight lifting or physique competitor that wants to meet competition weight or increase your muscular definition for your show.
To employ an SFL protocol, you’ll need to consume 90% of your maintenance caloric intake. For example, a maintenance intake of 2000 calories would mean an average SFL intake of 1800 calories.
Wrapping up, remember that your fat loss potential will decrease as you become leaner and leaner.
As a result, the importance of varying your caloric deficit to be representative of your fat loss potential increases as your body fat decrease.
I want to mention again that the freebie that comes with this post is the Accelerated Fat Loss 101 guide; this free eBook was designed to help you master your fat loss and reach your goals in an expedited fashion.
Click on the box below to get your free copy!
And finally, I want to thank you for watching this AFL video on your fat loss potential. I wish you the best of luck choosing the best protocol for your goals so you can lose fat at an accelerated rate and still see results from training.
That’s all for today – Cheers!