Achieve a low percentage of body fat

All the basics you know from the law of energy balance - spend more calories than you eat and fat will be burned to make up for the lack of energy. The main enemy of fat is a calorie deficit. To burn fat and maintain muscle at the same time, you also need to eat more protein - 1.5-2 g per 1 kg of body weight. However, the more fat you burn, the harder it gets. The process of losing the first 5 kg is very different from losing the last 5 kg. The less fat you have, the more effort you need to put in to further reduce the percentage of fat.