Steal my 10% Body Fat System
Description
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Josiah Novak: Welcome back to the True Transformation Podcast. It is your host, Josiah Novak, owner and founder of TheTrueTransformation.com, where we help you take fitness and use it to improve every part of your life. We also help you do things you never thought possible when it came to your health and fitness with simple, sustainable, and enjoyable systems.
If this is your first time listening, I appreciate you tuning in. If you've been listening for a while, thank you so much for continuing to come back and share some time with me.
Today's podcast is actually brought to you by none other than our good friends over at Manly. Manly is my new personal supplementation and health and wellness provider. Let me explain how it works. It's really simple. You take your blood work, which you do yourself. I know it sounds crazy, but they send you a do-it-yourself bloodwork kit. You prick your finger a few times, squeeze some drops of blood on a little card, and then send that card back to Manly. They take your bloodwork and, along with a pretty thorough survey of about 100 questions about how you feel and how you perform, they give you a custom supplementation protocol.
So, I am only taking the supplements that I am deficient in, which is what I preach all the time about supplementation. I only worry about taking a few little pills every day at certain times—they actually tell you what time of day to take them: morning, midday, and evening. It just makes it super easy and avoids the unnecessary cost of buying a ton of vitamins and minerals and having to figure out if I am deficient or not. You just take care of your bloodwork and you're off to the races. Manly is our new supplement provider for folks who want the best of the best when it comes to supplementation and don't want to take too much or too little of anything. Check out the link in the description of the podcast and give them a try for yourself. I think you will be very, very pleased.
Today's podcast is also brought to you by none other than our True Transformation 3M System. If this is your first time listening, congrats, because you're about to uncover the most simple and streamlined system there is on the face of the earth when it comes to dialing in your health and fitness. We call it the 3M System, and it is a three-step process to mastering health and fitness and going after goals you never thought possible.
The 3Ms stand for Movement, Muscle, and Meals, and those are the three pillars—no matter what your goal is when it comes to fitness—that you need to dial in. That's what we help you do. We help you get them dialed in, we help build out a custom blueprint and roadmap for you based on your lifestyle, your work demands, your family responsibilities, and the goals that you have. The 3M System has helped over 8,500 clients, customers, and followers across the last 12 years. It's crazy to say I've been in business for 12 plus years. I've been a personal trainer for almost 20 years, since 2004, and I am here to help you. Our team is here to help you absolutely crush your health and fitness goals. The 3M System is built for you. Check it out with the link in the description of this podcast and schedule a consultation at your convenience.
Alright, today, I want to talk to you about copying my 10% body fat model. What does that even mean? Well, staying lean is important for me. I call it 10% body fat, but it might mean 12% body fat for you, it might mean 14% body fat. It means a healthy body fat percentage for your goals.
Now, why is 10% body fat a healthy body fat percentage for me? Well, because right now I'm in the performance phase of my fitness career, where I'm going after a lot of really challenging goals that involve performance. Being lean is crucial because a lot of these performance-based goals involve a lot of running. So, I need to maintain a lower percentage of body fat in order to be lighter on my feet. But I also have a balancing act—I can't get too lean because that requires really going into a pretty hefty calorie deficit, and that's also not good for performance. So, 10%, let's call it 12%, is the range that I like to live in most of the time these days.
The model that I've implemented and installed in my life comes with a lot of takeaways that you can utilize with your own goals to make staying at a healthy body fat percentage and also getting to a healthy body fat percentage very attainable for you, especially with all the things you have going on—from your family to your work, to just your fun and social and travel life. It's a lot to balance. It's a lot to juggle.
How do we get there? What model can we follow? That's what today's podcast is all about. I know I mentioned the 3M System already, and the 3M System never goes out of style for me. It's always a part of my planning. It's always the foundation when it comes to building out my systems: Movement, Muscle, Meals. Those are the three things that I need to take care of. But obviously, those buckets look a little different depending on the goal and depending on what you're going after. But I think the most important thing is to understand that those three buckets will always be a part of your planning. You're never going to avoid any one of those three things. It's just how much of each one will you worry about? Do you need to be more strict with your calories? Do you need to be a little less strict?
To me, maintenance is the name of the game. That's really what we're all after. We want to get to a place where we're maintaining a healthy body fat percentage. That's the whole idea of health and fitness. I see so many people doing things that are just not sustainable. What I'll encourage you to think about is how you get to your goal is really important because how you get there is often going to determine how you stay there, or if you're even able to stay there.
Let's face it. I see a lot of guys online talking about how they're at elite levels because they got abs, they got ripped. But what you don't know is that how they got there was not sustainable. So, they quickly lose that level of body fat. They quickly go back to higher body fat levels, not healthy body fat levels, and they start to really struggle to maintain their health and fitness because they got to quote-unquote "elite levels" in a really unhealthy way. They may have gotten there somewhat fast, somewhat quickly, but they quickly lose the results.
That's really, really important to understand because, at the end of the day, anybody with enough motivation, discipline, desire, and just putting the blinders on and having tunnel vision can get abs, or at least get some semblance of abs for a period of time—a day or a week or two. But can you stay at a healthy body fat percentage for the rest of your life? Most of the time, people struggle with that because they're going from one extreme to the next.
The first thing about my model that you can copy is that I do things that answer a very serious question: Can I see myself doing these things for a long period of time? The things that I do, the way I fill up my 3M System—can I see myself doing them for a long period of time? If the answer is no, then I definitely want to reconsider. It doesn't mean I have to do the same things forever. I might have periods where I am in a pretty heavy calorie deficit, but there's always things about the process that I can see myself doing for a long period of time. Namely, the food that I'm eating—do I like the food that I'm eating? Can I see myself eating these types of meals, these types of foods? Can I see myself doing these types of workouts? Can I see myself training this frequently for a long period of time? Oftentimes, the answer is yes. Whenever it's no, then the next question I ask is, do I have a plan to exit the strategy?
There are some unsustainable things that I even do. Getting ready for a marathon, like I'm doing right now—I just started my marathon prep. It's going to get very unsustainable very, very soon. I'm not going to be able to run—at least I don't want to run, I could run if my life depended on it, I guess—but I don't want to run five days a week. But I'm already at four, and I know it's pretty soon going to be five. We may have periods of time where I'm running six days a week to get the volume up, where I might be biking three days a week and running four days a week. But there's going to be a lot of cardio—more than I want to do for a long period of time. This prep is only going to be 16 weeks, roughly, and then I'm on to the next thing. So, it's not forever. Do I have an exit plan? What am I going to do when I'm done with the marathon? Am I going to go back to zero cardio? No. I have other goals after the marathon that involve some cardio, so I'm not going to put my body in a place where I rebound really, really fast.
Not to knock 75 Hard because, at the end of the day, it was created as a mental challenge. It's turned into a physical fitness challenge by people who didn't make the challenge. It's used by a lot of so-called fitness experts to crash diet and get themselves in shape very quickly, and then they go back to being people who pretend to be in sh
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