Neeraj Chopra has 10 per cent body fat: Can you get there?

A good diet alone may not sufficiently improve muscle mass, reduce insulin resistance or lower cortisol levels. To achieve and maintain 10 per cent body fat, it is essential to follow the “human health tripod” — exercise, a nutritious diet, and eight to nine hours of sleep per night. Exercise directly improves muscle mass and body composition; cardio activity enhances insulin sensitivity; nutrition provides essential nutrients for growth and repair; and adequate sleep keeps cortisol levels low. Together, these factors make the body more efficient at burning fat and maintaining a low-fat percentage. Nutrition is just one aspect of a three-pronged approach needed to maintain low body fat.

What can be dietary interventions? For lean mass, seafood is best due to its protein and Omega-3-rich content. Other protein-rich foods include chicken, lean meat, tofu, dairy and dairy products. What’s most important is planning your meals meticulously, calorie counting and making sure all macronutrients are in adequate portions.

Some take to carbohydrate cycling, staying in deficit for a few days and then a day or two of a surplus. This deprivation forces your body to burn excess fat, even while resting. Over the week, just when your body tries to adjust to the new condition by slowing down metabolism and conserving energy due to the lack of calories, you raise your carb intake to kickstart vigorous fat burns again. Also make sure that you have only good fats, that too around 20 to 30 per cent of your total daily calories. These fats will help you tide over the low carbohydrate phase when you need some extra fuel to get you through your workouts.

Choose a mix of resistance and weight training but at a higher frequency. Also allocate rest times between sets. Remember you are not in a competition to prove a point. Get at least eight hours of sleep each night and set a daily rhythm, where you get up in the morning at the same time every day. Keep stress to a minimum.