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The Truth About Achieving 6% Body Fat

So, how exactly do you get down to 6% body fat?

The simple answer is.... you don’t.

The vast majority of natural lifters have no business trying to get that lean (whether it's 6% body fat, 7% body fat or even 8% body fat in many cases) as a sustainable long-term condition.

There are many YouTubers out there who promote the idea of 6% body fat as some sort of “normal” standard that anyone should be able to achieve. Not only is this unrealistic, but it can actually cause harm to the fitness community as a whole.

Sure, you might see pictures online of guys on Instagram with shredded abs, striated shoulders and veins popping out who are down in that 6% body fat to 8% body fat range, but if they’re being honest, most people who get that lean will admit that even though they looked impressive, they felt physically and mentally terrible in that state.

Getting to that low of a body fat percentage isn’t “health and fitness” – it’s essentially a form of controlled starvation.

Unless you have a temporary short-term reason for doing it (such as a competition or a photoshoot) and you’ve done the research to understand what you’re getting into, I really don’t recommend that most people try to get this lean.

You’ll have less energy, less strength, lower mood, less mental sharpness and decreased sex drive. In more extreme cases, there can be longer-term problems that arise such as eating disorders and serious body image issues.

The average guy out there will usually start running into these negative side effects once they try to drop below about 10% body fat, let alone 8% or 6% body fat.

To maintain maximum strength and energy levels and be operating at your best, 10% body fat should be the minimum as a year round condition, and 11-14% will probably be even better.

People need to stop buying into this 6% body fat hype, and those who promote this idea should re-consider the content they put out because glorifying that level of leanness as a normal standard ultimately does more harm than good.

You can certainly stay at a lower body fat level and still function well (even leaner than 95%+ of the population) and have a visible six pack and great muscle definition and vascularity, but going down to the extreme is something you'll want to avoid.

Anywhere from 10-20% body fat is the healthy range for a male – some guys like the leaner, more aesthetic look, while others prefer to carry more body fat so they look stronger and more powerful overall. It’s just a matter of preference in that range.

Bottom line?

There’s nothing wrong with wanting to achieve that lean "Hollywood physique", but you also need to be realistic about it.

6% body fat or even 8% body fat year-round isn’t attainable for most guys aside from a very select few genetic outliers or enhanced lifters.

To find the ideal balance between aesthetics, strength and general health, 10% body fat and above is where you'll want to be.