20.4% Body Fat to 11.9%

Follow my fitness transformation journey from 20.4% to 11.9% body fat. Discover the strategies and secrets behind achieving and surpassing goals.

LIFESTYLEFITNESS

Jon Jong

8/15/20234 min read

Embarking on a journey to lose body fat and achieve your fitness goals requires dedication, perseverance, and a well-structured plan. In this blog post, I'll walk you through my personal journey of shedding excess body fat, while sharing the strategies, tools, and insights that helped me achieve remarkable results. From understanding the basics of BMI and intermittent fasting to embracing a smarter approach to exercise and weightlifting, this is a comprehensive account of how I transformed my body.

My Transformative Journey: How I Achieved My Fitness Goals

A Strong Start:

Consistent Exercise Routine and Cardio: For as long as I can remember, I've been committed to working out 5-6 times a week. Initially, I started out by incorporating 30 minutes of cardio into my routine because I thought that was essential to boost my metabolism and enhance fat burning.

Understanding BMI:

Body Mass Index (BMI) is a valuable metric that helps assess the relationship between your weight and height. It provides a general indication of whether you're underweight, normal weight, overweight, or obese. It's important to keep in mind that while BMI is useful, it doesn't take into account factors such as muscle mass and distribution of weight.

The Power of Intermittent Fasting:

Intermittent fasting (IF), at its core, is an eating pattern that alternates between periods of eating and fasting. It doesn't prescribe specific foods to eat but rather focuses on when you should eat. The fasting periods can range from a few hours to a full day, and it's during these periods that your body taps into its fat stores for energy. This approach can help regulate blood sugar levels, improve insulin sensitivity, and promote weight loss by creating a calorie deficit.

It has gained popularity due to its potential benefits for weight loss, improved metabolism, and even longevity. However, it's worth noting that research has indicated that intermittent fasting might not yield the same results for everyone, particularly females. For women, considering shorter fasting periods and fewer fasting days can be a more balanced approach.

Integrating the "Simple: Intermittent Fasting" app into my journey added a transformative dimension to my approach. With the guidance of the app, I not only adhered to a fasting schedule but also delved into the intricate nuances of fasting. Best of all, it is a free app for your phone:

Apple - Simple: Intermittent Fasting

Google - Simple: Intermittent Fasting

Adjusting Cardio and Embracing Weightlifting:

For nearly a year, I hit a plateau in my progress. Careful research led me to understand that excessive cardio might hinder muscle growth and weight loss. As a solution, I reduced cardio to just 10 minutes daily and embraced heavier weightlifting sessions. This strategic shift proved beneficial in reaching my goals.

While this approach might not be suitable for everyone, it's essential to discern the body composition you're aiming for and ascertain the workout regimen that aligns best with your objectives.

Achieving the Final Goal:

On August 15, 2023, after 389 days of dedicated effort, I successfully reached my target weight of 151.2 pounds and body fat of 11.9%, that's a total loss of 41% body fat! I managed to shed 18.2 pounds while maintaining muscle mass.

scale app screenshot
scale app screenshot
loftilla app screenshot new
loftilla app screenshot new
simple appsimple app

The Vital Role of Supplements:

Supplements played a pivotal role in my journey to achieve my strength, muscle mass, and body fat goals. While I recognized the importance of a well-rounded diet and consistent exercise routine, supplements were instrumental in filling essential nutrient gaps. Vitamins, minerals, and protein supplements supported my muscle growth and recovery. Omega-3 fatty acids from fish oil contributed to both my heart health and overall well-being. To delve deeper into the specific supplements that aided my transformation, I invite you to explore my comprehensive blog post here.

Tracking Progress with LOFTILLA Smart Scale:

To stay accountable and monitor my progress, I relied on the LOFTILLA smart scale. It was one of the highest rates scales on Amazon with over 48,000 reviews, and it cost less than $30. This innovative tool measures 13 essential biometrics including weight, BMI, body fat percentage, and more. Weighing myself each morning, before hydrating and after using the restroom, ensures consistent and accurate measurements. You can check out the LOFTILLA smart scale here.

loftilla scaleloftilla scale

Intermittent Fasting Method and Immediate Results:

My journey officially began on July 22, 2022, when I documented my starting point: 169.4 pounds body weight and 20.4% body fat. I kicked off with the 14/10 intermittent fasting method, transitioning to the 15/9 method within a week.

Merely three weeks later, on August 14, 2022, I achieved remarkable progress, shedding 7.4 pounds to reach a weight of 162 pounds. Simultaneously, my body fat percentage decreased to 13.5%, that's a 33% total loss of body fat! Surprisingly, the sole modification I introduced was intermittent fasting, and the initial three weeks unveiled swift and noticeable outcomes.

Conclusion:

My journey from 20.4% body fat to 11.9% showcases the power of consistent effort, informed decision-making, and adaptive strategies. By incorporating intermittent fasting, adjusting my exercise routine, and embracing weightlifting, I was able to sculpt my body and achieve remarkable results.

Remember, every fitness journey is unique, so tailor your approach to your body's specific needs and always consult with healthcare professionals before making significant changes to your routine.

To delve deeper into the specific supplements that aided my transformation, I invite you to explore my comprehensive blog post here.