Select your GOAL:
If your Goal is to Build LEAN Muscle then Click Here
Goal is to Lose Body Fat (including the dangerous belly fat) then Click Here
If your Goal is to Optimise your Health then Click Here
If you have NO CLUE what your Health & Fitness Goal is, then may I strongly recommend you to start by reducing your body fat percentage to:
10-12% range (Men) and to 22-25% range (Women)
Find below statistics of body fat levels of 1000+ People taken from the complete body fat analysis we did at my Health Club from 2010-2015*
Body Fat Percentage of People
Below 10 0.1%
*Ladies: Simply add 10% of body fat to the above percentages. This is because of essential fats found on breast and hip area. For example, 15
Here is an excellent video that can help you figure out what body fat percentage range you are in:
If you are Man with body fat percentage above 16%, then focus on losing fat. Click here to read a step-by-step guide to lose body fat!
Note: If you are in the 17-20%, and don’t really care about having a flat belly look and prefer to focus on improving your overall health, then it’s all good.
Health-wise you can be as healthy as a dude with 10% body fat percentage.
The 10% dude may not be as healthy as you, as the manner in which you lose fat determines your health.
And obviously, if you lose fat in a fabulous manner–the way I explain on this website, you can be as healthy as a horse and still look your best, with a six-pack look, if that’s what you want!
Ladies, anything close to 30% body fat is acceptable, but if you want to have a toned look, then it’s best to trim down in the range of 22-25%
Ok, once you have achieved the recommended body fat percentage ranges as mentioned above it’s time to ensure that you lie within the:
where H= Height in Meters.
Let me give you my example.
In the picture below, I am at 6-7% body fat and weigh around 172 lbs (78kg).
Note: I weigh around 81-82 kg @ 10-12% body fat..most months in a year
Since I am 6’1″ [186 cm], my sexy weight range is between 77kg to 86kg [169 lbs-189 lbs].
Even though my wife prefers me like this, but I want to add another 5kg of lean muscle and maintain at 82kg [180 lbs] @ 6-7% body fat.
I am not really keen on adding more bulk once I reach 180 lbs but then who knows, I just may!
And lastly, there is another category also called Skinny Fats!
My body type is that of a Skinny Fat. We mostly gain fat on our belly and overall have less potential to gain muscles.
I have a pretty extensive resource on Skinny Fat that you can go through, click here to know everything about the best way to transform yourself from a Skinny Fat to a LEAN & MEAN machine (ok, not mean:))
Finally, if you don’t care about, body-recomposition and are happy with your weight (your body fat is within the range, and you have decent muscle mass), but you would love to improve the Nutrition profile of your food, perhaps would like to reduce stress, optimize your sleep etc, then the articles in the Health Category is what you may be interested in!
If you have read till here, it seems you are seriously looking for a change! And I am here to help.
Guys, human body is very adaptable, and just within 3 months, you can literally transform the way you look and feel.
Here are some of my transformation & other related pictures over the years:
For more transformation pictures of my clients, click here.
Thank you for visiting, hope you find what you are looking for!
If not, then notice the pop-up on the bottom right of your screen, yes the one powered by HotJar! Type your message and let me know what exactly you are looking for and I’ll guide you.