Reduce Your Body Fat Percentage To 15%

#IvanaChapman #reducebodyfat #15percentfat
🔥 Get leaner and stronger at any age: bit.ly/leanand...
References:
Body Composition of Competitive Bodybuilders: A Systematic Review of Published Data and Recommendations for Future Work pubmed.ncbi.nl....
The mechanisms of muscle hypertrophy and their application to resistance training
journals.lww.c...
Self-selected resistance training intensity in novice weightlifters
pubmed.ncbi.nl...
Sport Nutrition-2nd Edition by Asker Jeukendrup & Michael Gleeson
The American Council on Exercise Body Fat Percentage Norms
Video credits:
Women’s figure: Finals Comparison for Figure // Arnold Classic 2020 - Pro League News
Men’s bodybuilding: 2019 WNBF Worlds Overall Pro Bodybuilding - Christopher Barakat
GNC championships
Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[@IvanaChapman]

🔥 Get your FREE Lean & Strong Kickstarter Guide: bit.ly/YTpin

[@forestlittke4649]

In 2016 I lived in China and the first festival i caught a virus and swallowing was extremely difficult....I didn't eat anything for 20 days. When it passed, I was about 70 pounds down and 6 belt holes down. I looked great, but I was clueless about IF or extended fasting at that time. Now I practice autophagy fasting (48 hours) each week and looking great. I include lots of HIIT and landmine pole exercises. comments welcome.

[@garry19681]

Very thorough advice. Thank you. You got a new subscriber.

[@IvanaChapman]

Thanks and welcome! 😊

[@Lin-el4wm]

I have 17% right now my body kind of looks like yours, I am 43 yr old woman and I’m trying to stay strong. I have been lean all of my life but I kind of eat the same things all the time so adding new things is hard for me.

[@MarsEarth-zi5kp]

Do you think having a low bf percentage effects your health negatively? Are your menstrual cycles normal?

[@suwansiricroce8395]

Great explanation once again!

[@IvanaChapman]

Glad you enjoyed it. 😀

[@davidneal6920]

Good info thanks. I am about to go into a shred phase - may get some protein shakes to help simplify calorie measurements . 🇳🇿

[@IvanaChapman]

Good plan! Liquid protein, like whey, is a great way of getting in quite a lot of protein with low calories.

[@johnkarpierz9147]

​@IvanaChapman I'm one of those crazy wild young spring chickens that takes my shirt off when I workout

[@geraldpolymath]

Great advice

[@patriziagiammaria3541]

Great advice, also you always have the most beautiful glow skin, what do you use?💗

[@Si_digs]

Awsome advice thankyou 😎👍🏽.

[@forestlittke4649]

Can you do a video on the metabolism or thermogenetics of different proteins ie: scrambled eggs vs egg smoothies, fish, full fat ground beef! Thanks if you can. Some videos suggest that 2 hour and 45 minutes is best between meals remembering that refined carbs are a big NO NO.

[@josephroa4475]

Great video

[@IvanaChapman]

Thanks! So glad you enjoyed it. 😊

[@WippSheridan]

I appreciate it

[@AnaGenkova]

That’s A LOT of protein!

[@justinmartin1666]

Hi Ivana, sorry I wasn’t first this time. I didn’t know you uploaded this video a couple days ago anyways I have a question. How often do you upload and on what days?

[@IvanaChapman]

No worries...glad you showed up now! 😀 I uploaded every week on Wednesdays for over 3 years. For the past few months I've been working on The Lean & Strong Academy, so things have slowed down a bit to one video every 2 weeks. I pretty much push it out whenever I'm done editing and lately that's been Friday. Want to get back to regular posting in Sept and will probably try to do it on Wednesdays again. I appreciate you being here! 😊

[@vernalachance6809]

What weight loss calculator can I use I have to figure out my calories

[@kjlowern]

Do you have a recommendation for a workout split? Ie, if i am lifting 4 days/week, how many legs vs upper body days? I have been doing 2 leg days, an upper body push and upper body pull. Wondering if i should only be doing 1 leg day? I also do peleton bike 2 days/wk

[@amandaingram3794]

With the Lean & Strong academy.. are the modules self paced or are they locked until the specific week you’ve specified? Ex: can I look at the module 7, week 7 the day I get the program? Also, the private community.. is that via Facebook or a different source? I don’t have social media and would like that benefit still. Thanks!

[@IvanaChapman]

Hi Amanda! Some of the modules are locked until you complete the one before, so that you can complete the tasks in order (usually on a weekly basis). The community is on the same platform as the modules. It’s available on desktop/tablet and there is a mobile app (that connects to the mobile app for the modules).

[@amandaingram3794]

@@IvanaChapmanthank you for the quick reply! I’m trying to figure out how to budget it in now. 😊

[@IvanaChapman]

Make sure you sign up for my email list on my website! 😉

[@amandaingram3794]

@@IvanaChapman Already done! Did the leg workout on the 6 week kickstarter. I forgot how much back lunges hurt so good. 😂Thanks again!

[@forestlittke4649]

'what are your thoughts on not going over 30g of protein per meal?

[@IvanaChapman]

It’s not necessary to restrict the amount of protein in one sitting. It just comes down to what you can comfortably eat at once.

[@kathykay6602]

Dear Ivana I just subscribed to your channel after watching one of your videos. I am a senior lady and I have been doing yoyo diets for many years. Now I decided to get serious.I h am 5.7 tall and my weight is 140.However y fat percentage is high. (27%).I have increased my protein intake to 120 grms per day and I am working out 4 days a week for 1 hour and I walk and ride my bike on the other days.Do you have any advise for me to speed up this? Please advise me.I really enjoy your videos.Thank you.

[@IvanaChapman]

Glad you're enjoying my videos. 😊 It sounds like you're on the right track with weight training and protein. Not sure how you've had your BF% measured, but 27% is good for a woman who is 65+. The main thing I would suggest is patience, since building muscle (with the aim of eventually losing fat) is a long term process over many months/years. Stay consistent with the protein and make sure that you're doing progressive resistance training.

[@frodar48]

I have a question maybe you can help with. I'm 64, about 30% fat. I recently started dieting, resistance training 3-4 days a week, indoor bike 30 minutes five days a week, and am very sedentary the rest of the time. My question is, would I be better of doing 3-10 min. bike rides vs. 1-30 min ride per day for fat loss?

[@IvanaChapman]

It probably won't make any difference for fat loss, unless you go at a higher intensity because you're splitting it up into 3 rides rather than doing 1 longer ride. Not sure it's worth changing clothes more often! 😉

[@victoriawoody1681]

Im confused of where my macro percentage should be to get lean. Im 5'7 amd 135lbs. What percentage should my macros be at to shed body fat ?

[@Mr_Alexakis]

Hey, i have a question i have 15% body fat and i can see at my abs that i have the outline and the four pack.how many days it will take to get six pack do u think?

[@TheLooselois]

The image portrayed with body fat percentages is interesting because my shape is totally different to the 41-44% My body fat ranges from 43.8% to 44% consistently. My waist is 29”, bust 41” and hips 40” Still a lot of flab but I just don’t identify with that image that looks like a 40+” waist. I guess for me my flab is proportioned differently (still have a lot of flab on the belly though).

[@ababy6074]

Do you track your calories?

[@IvanaChapman]

Not usually. But I recently did 100 days of tracking for an upcoming video. 😊

[@vladcraioveanu233]

😥

[@Admin.793]

Is counting calories important?

[@IvanaChapman]

It's not essential, but it's a helpful means of keeping most people on track. The leaner you are, the more precise you need to be with what you're consistently eating.

[@Admin.793]

@@IvanaChapman Thank you very much for your reply.🙂

[@user-oe3yk9gb4h]

Some contrast in the Thumbnail!! Ivana showing her Slim Arms alongside the Big Mega Muscles of The Half Naked Dude. 💪💪👍👍👏👏🏴󠁧󠁢󠁳󠁣󠁴󠁿🏴󠁧󠁢󠁳󠁣󠁴󠁿

[@BreatheWithDinoo]

Protein powder shakes ARE highly processed !

[@Las645]

A lot of people drink them and are healthy. There’s barely anything I see at the store that hasn’t been at least lightly processed.

[@IvanaChapman]

Yes. Just being processed doesn't automatically make something bad. Almost all food is processed to a certain extent and some processing makes nutrients more bioavailable.

[@taracassidy]

Don’t get the “fruity pebble” cookie cake ones.. just plain egg white, pea or whey

[@rafaaledo]

Great advice