Lose 6% Body Fat in 10 Weeks. How to lose body fat effectivelySam lost 4kg Body Weight, 6% Body Fat and gained 1″ on his Biceps, 1″ on his chest and .5″ on his Legs!

To lose body fat, whilst maintaining any lean muscle one has is arguably the most common incentive for doing any kind of training. So it comes as no surprise that typing, ‘how to lose body fat?’ into Google gives you 62,100,000 results! Most of these results however will promise to give you the magic answer on how to lose body fat without actually providing you with any proof or evidence of it working. When it comes to fitness, the proof is in the pudding, and that’s exactly what we have with Sam. Sam lost 6% of his body fat whilst increasing his Bicep, Chest, and Thigh measurements in 10 weeks through hard work and a good diet. His weekly workout and nutrition plans are below.

The Results!! (They Speak For Themselves)

 Week Body Weight Kg Daily Kcal Intake Body Fat % Bicep Chest Thigh
1 82.0 2361 14.25 15″ 41″ 25″
2 81.1 2335 12.87 15″ 41″ 25″
3 80.9 2329 12.27 15.5″ 41″ 25″
4 80.7 2324 10.96 15.5″ 41″ 25.5″
5 79.9 2301 10.58 15.5″ 41″ 25.5″
6 79.6 2292 9.97 15.5″ 41″ 25.5″
7 79.6 2292 9.84 16″ 41″ 25.5″
8 78.7 2266 9.18 16″ 42″ 25.5″
9 78.1 2249 8.97 16″ 42″ 25.5″
10 77.9 2243 8.04 16″ 42″ 25.5″

Body fat was measured using Calipers. The same person was used to take Sam’s body fat measurements each time to reduce any inaccuracies. Although a great way to chart progress it should be said here that Calipers cannot give a completely accurate body fat measure, however the focus here is on Sam’s change in body fat percentage not his exact body fat measurement.

The Workouts

Mon: 10x3Min Rounds Interval Skipping w 30s Mountain Climbers Between Rounds

Tues: REST (/0r Functional Fitness Circuit if there was a missed session)

Weds: 10x3Min Rounds Interval Skipping w 30s Mountain Climbers Between Rounds

Thurs: REST (/0r Functional Fitness Circuit if there was a missed session)

Fri: 10x3Min Rounds Interval Skipping w 30s Mountain Climbers Between Rounds

Sat: Functional Fitness Circuit OR Boxing Circuit


  • The 3 minute rounds of skipping consisted of 3x1min intervals of [30s slow pace @80 skips/min and 30s fast pace @110-120bpm skips/min].
  • Mountain climbers are an exercise for the abs & obliques, bringing the knee to the opposite elbow whilst in a straight arm plank position.

Functional Fitness Circuits varied weekly but consisted of mostly body weight training with some high intensity strength cardio. Exercises included: Bastardos, Burpees, Pull Ups, Press Ups, Dips, Tyre Flipping, Sledge Hammers, Battle Ropes, Prowler Work, Ladder Drills, and Boxing Training (Pad Work, Core Isometric Holds, Back Work, Jump Work).

Before & After Fat Loss Video How to lose body weight fast

The Diet

Meal 1 @8am: Porridge Oats OR Eggs Scrambled, Toast & Smoked Salmon, with 250ml Health Smoothie (Ginger, Lean Greens, Banana, Spinach, Grape Juice, Coconut Water), Black Coffee

Meal 2 @12-1pm: Lean Meat/Fish, Rice, Broccoli, Anhydrous Caffeine

Meal 3 @3pm: Banana, Protein Bar, Black Coffee

Meal 4 @5-6pm: Lean Meat/Fish, Rice, Broccoli, Hard Boiled Eggs

Meal 5 @9pm: Lean Meat, Stir Fry Vegetables, Steamed Rice

Fluid Intake: 2 litres of water consumed per day excluding consumption required with exercise. 500ml of water was consumed 1 hour before training and up to 250ml every 15 minutes during training. After training 500ml of water was consumed for every 1lb lost in weight. When exercise intensity felt particularly high, 30-60g of carbohydrate was consumed during. Following exercise 300-700mg of sodium (from a fluid replacement sachet) was consumed for each litre of water consumed.

The diet was not an exact science. Macro nutrient ratios were roughly 35% Protein 30% Fats and 45% Carbohydrate however Sam did not stick rigidly to this. In his own words…

“The obsession with macro-nutrient ratios has gone a little far, it is not a simple as picking your favourite Protein:Fat:Carbohydrate ratio and seeing results, you have to find out what works for you and ADAPT throughout. YOUR BODY has a great way of letting you know what you need.”

Sam had cheat days! Daily kcal intakes were worked out prior to each week meaning a weekly calorie total was known. If a daily intake was exceeded by 1000kcal then this would be made up over the next 6 days. Sam is qualified in sports nutrition and has a degree in Sports Science and Physiology, he designed the workout and nutrition programs so if you have any questions for him… Get In Touch!

Why Skipping and not Running, Cycling, Swimming, or Walking? 

Simple… Skipping burns 1074kcals per hour, compared to running’s 755kcals per hour, cycling’s 745kcals per hour, swimming’s 528kcals per hour, and walking’s 391kcals per hour. Skipping is a full body exercise, it doesn’t isolate a movement and there are so many variations to keep it interesting. You do not stagnate with your skipping training, you don’t get bored with your skipping training, and this is of massive importance when choosing the best exercise for you to lose body fat.

Skipping here is also completed at a relatively high intensity, meaning your body will actually preserve any lean muscle it has (and even promote muscle growth in some cases). The more lean muscle you have on your body, the more calories you will burn and more importantly, the vast majority of these calories will come from stored body fat meaning you’ll lose body fat fast.

Alongside functional fitness training and boxing, skipping provides the perfect environment for your body to become a fat burning furnace. Get rid of you hour long runs, walks, and rides and start Skipping, Hammering and, Punching if you want to get in serious shape quickly and lose body fat fast.

Here’s The Video:

[youtube width=”560″ height=”315″]http://www.youtube.com/watch?v=rwyyLtd6VDo[/youtube]

If you have any comments or queries then please let us know below!

Alternatively get in touch with Sam or any of the team at Rigs Fitness here.