If you’re clocking in at 15% body fat, you’ve already earned a gold star when it comes to healthy habits. Unless you’re an endurance athlete who needs to drop body fat for speed, shooting for 10% is probably for physique more than any other reason—you want to turn your hard stomach into a fully defined six pack or you want more vascularity.
The good news? That next level can be yours within three to five months. The bad news: All of the easy-to-kick habits are already broken, and now you’re getting into things that are harder to let go of. In addition to having thorough mastery of everything that took you from 20% to 15%, here’s what else you have to do to drop down to 10%, according to Jim White, R.D., owner of Jim White Fitness and Nutrition Studios in Virginia Beach and celebrity trainer Lalo Fuentes, CSCS.