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How to Shed Those Final Pounds of Stubborn Body Fat to Get Ripped

  Jan 23rd, 2012

A subscriber of recently emailed me about a problem he was having with shedding his last few percentages of stubborn body fat in order to reach his goal of getting toned and ripped.


As someone who has personally experienced the difficulty of getting rid of those final pounds of stubborn body fat, I knew exactly where he was coming from and provided him with a few words of advice and encouragement that would be useful to anyone that is in a similar situation.


Here is the question I received, along with my detailed response…




Hello Craig!


I want to be toned and ripped with less than 8% body fat. My body fat is currently hovering between 10-12%. The last few pounds of fat is proving to be the hardest to shed, and what I find the most challenging is consistently following my diet. Everywhere I go there’s food I shouldn’t eat, and the longer I follow my diet, the more tempted I am to cheat.


Any advice that you could provide to help make following my nutrition plan easier so I can shed those final pounds of stubborn body fat would be greatly appreciated!






My Response:


Hi Sean – Thanks for the email!


I can certainly sympathize with the struggles involved with shedding those last stubborn few pounds of body fat as those are without question the most difficult to get rid of. Unfortunately, your diet is extremely important and your ability to lose those final few percentages of body fat to reach your goal will be entirely contingent upon the effectiveness of your nutrition plan – and how well you follow it.


I would like to offer you one piece of advice that might help with making your nutrition plan easier to follow…


Since you said that following your nutrition plan gets harder the longer you follow it, I think you would benefit from allowing yourself a few cheat days each month. What this would look like is something along the lines of following your lower calorie eating plan for 10 days or so, followed by one day where you eat whatever you want (within reason, of course).


That way, you get to reward yourself 3 times each month for all of your hard work training and eating for fat loss, and it will make those 10 days a little more bearable as you know that you will get a break at the end. Your results will be slightly slower, but following a plan like this is much more realistic in the long run.


Another concept that has worked for me in the past is intermittent fasting. I am planning on writing a post for on intermittent fasting in the near future, but it essentially involves a 24 hour fast from food once or twice per week, which can really help to get rid of those final pounds of body fat. It can also allow you to eat less strictly during the rest of the week while still cutting fat since you are eliminating a full day’s worth of calories each 24 hour fasting period.


Burn the Fat Feed the MuscleI learned about this concept from a friend of mine who follows Tom Venuto’s Burn the Fat, Feed the Muscle program that prescribes intermittent fasting as a great way to quickly shed those final pounds of body fat without losing any of your hard-earned muscle mass. I have never tried Tom’s program, but my friend loves it and is pretty strong and ripped. You can see my friend squatting 400lbs on his site,


My friend told me that Tom Venuto’s program worked great for helping him to shed about 5% body fat, getting him down to around 10%, while building several pounds of muscle in the process. Anyway, based on my friend’s personal testimonial, Burn the Fat, Feed the Muscle seems like something that may be right up your alley.


I have found intermittent fasting to be more difficult for me to follow than monitoring my caloric intake and reducing my calories if I do not measure a reduction in my waist size after a week. It is for this reason that I only occasionally use intermittent fasting when trying to lose those final pounds of unwanted body fat and do not incorporate it as part of my normal fat burning strategy.


However, my friend swears that he finds it easier to just commit to not eating for 24 hours than it is to try and monitor everything he eats throughout the day.


You didn’t say much about your training plan, but based on the fact that your body fat percentage is fairly lean already, I would guess that you already understand the importance of cardiovascular training. When I am working on shedding those last 5 or 10 pounds of body fat I will ramp up my cardio workouts to 7 days a week for about 30 minutes each day. I prefer using my elliptical machine, but any cardio exercise that allows you to maintain an elevated heart rate for 30 minutes will work just fine.


If you are only doing a few cardio workouts per week, ramping up your cardio training frequency will enhance your fat burning results and may mean the difference in getting you over the hump to losing those last couple percentages of body fat.


I wish there was a simple solution for getting lean and ripped, but the truth is that it takes hard work and dedication – no matter who you are. That being said, there are ways to simplify the process of following your training and nutrition regimen and I hope my comments above are helpful for you.


I am actually putting the finishing touches on a book that I am writing which details the exact program that I followed to get ripped and I hope to have it completed in the next few weeks.


As a subscriber to, you will be among the first to know when my book is available and will also have the opportunity to purchase it for 50% off. I am also going to include 6 months of personal email support to ensure that every person who purchases my book will have zero excuses for not getting lean and ripped.


Sorry for being long-winded 🙂


As I hope you can tell, I truly care about helping others reach their full potential. That is why I created and is also why I am currently working on my book to help others get lean and ripped. I know what it is like to be fat and have no clue how to transform my body and I want to do my part to make sure others have access to a quality program that will guarantee their success.


My honest desire to help others reach their goals is also why I write a personal and detailed response to each and every person who contacts me – not some copied generic message like most other online fitness “experts” will give you.


I want to applaud you for the obvious strides you have already taken to be fit and healthy as getting down to 10-12% body fat is an accomplishment that few people ever achieve. You have built a great foundation for yourself and it will prove useful as you continue building muscle, shedding fat and pressing on towards your goal of getting toned and ripped.


Let me know if you need anything else as I am here to help.


To Your Muscle Building and Fat Loss Success,

Craig Leonard


Click Here to Read Sean’s Follow Up Questions and My Detailed Response



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