Q) Hey Akash, How long does it take a person to go from 26 percent body fat to around about 12- 13 percent body fat?
A) Thanks for your question. It took me ~6 months to go from 26 percent body fat to 12 -13 percent body fat:
In the before photo, I was at 26–27 percent body fat and in the after picture, I was at 12–13 percent body fat.
I also didn’t lose muscle mass.
Although I suffered some strength loss, I am ok with that.
I dropped down from 26 percent body fat to 20 percent body fat pretty fast, I guess within 8 weeks or so.
Do note, weight (fat) loss is never linear.
Here is the graph to depict weight loss behavior:
Usually, when a person starts at 26 percent body fat he faces the first plateau after 8 weeks. This is what happened with me.
I got stuck at 20 percent body fat. I had to change few things like exercise intensity, calories intake, and few other things that allowed me to move forward.
The toughest is at 15 percent body fat when your body goes into an alarm mode and shuts off its metabolism.
You see the body is designed to love fat. Body fat is essential for its survival. One pound of body fat has 3,500 calories.
So one needs to be play intelligently with numbers, especially someone who is Skinny Fat.
7 Skinny Fat Workout Tips (No #7 is my favorite)
Anyone going from 26 percent body fat to 10- 13 percent body fat should do it in phases that what I teach in my courses:
Let me know if you have doubts/queries.
and yeah one last thing sometimes people underestimate their starting point.
I get so many emails with people sending their pictures and in most cases underestimating their body fat percentages.
And so I wrote an article to clear things out: