There's one number I want every client trying to lose weight to hit.
And thats 10 percent of their bodyweight.
For most of the men I work with, that's around 20-30 pounds.
Why 10 Percent
At 10 percent:
→ Insulin sensitivity recovers
→ Liver fat starts to clear
→ Inflammation drops
→ Visceral fat shrinks
→ The trig/HDL ratio moves into the green
10 percent is the threshold where the body picks up the slack and the next 10 stops feeling like a war.
That's why it's my floor. Every client. Every time. Doesn't matter where they started.
What 10% Did For Warren
Warren came to me at 218 pounds. 55 years old, business owner, former D1 tennis player who couldn't break 200.
Prediabetic. HbA1c at 5.9. Triglycerides high. Liver enzymes elevated. On two cholesterol meds during COVID. Down to a sedentary, depressed version of himself. Turning 50. Business struggling. Watching it all come apart.
He'd tried everything. Keto, vegetarian, "you name it." Six months in, six months out. Always gained it back.
18 months later:
→ 218 → 188 lbs (-30 lbs, ~14%)
→ HbA1c: 5.9 → 5.2 (out of prediabetes)
→ Triglycerides: 122 → 90 mg/dL
→ ALT: 25 → 15
→ AST: 32 → 21
→ Fasting insulin: 3.5 (the metabolic profile of a 35-year-old)
→ HOMA-IR: 0.78
But the bloodwork is only half the story.
He's back skiing. Playing paddle 3 days a week. Training for a 10K mud race with rivers and sandhills. Keeping up with his kids without dragging the next morning.
The man he used to be came back too. The one who could play, had energy, wasn't waiting to be old.
What I Want You To Take Away
If you're carrying 30 to 75 extra pounds, the number I want you watching is 10 percent of your bodyweight.
That's the floor.
You dont have to do it all at once either. The further you get, the easier it is to maintain.
Here's to your first 10%.
In your corner,
Coach Zack
P.S. If you want help building this for your labs, your life and your schedule, shoot me a reply and lets chat. Or book some time in with me HERE.