You Don’t Need To Be 8% Body Fat
You Don’t Need To Be 8% Body Fat
Getting big, diced and shredded is the most common goal for most people, wether when they are getting started with fitness or already on the workout train.
But it’s a very far off, sub-optimal and inefficient way to approach training.
My goals are multi-dimensional:
1 - Lean mass and muscle density improvement
If you are 10-15% body fat (for men) or 15-20% (for women), you are a healthy individual. And more likely to perform better at ANY sport than someone under the 8-10% mark. Make sure to focus on muscle density and a fast metabolism. Yes you want to be lean, no you don’t want to be malnourished.
2- Performance based results
Your real-life capabilities – from sprinting to pull-ups, dips, and handstands – are an authentic reflection of your overall well-being. Mastering essential strength, athleticism, and skill-based activities showcases your true potential.
3 - Form and Mobility Enhancement
Aiming for better form and greater mobility is a crucial part of my daily goals. Not one day goes by where I don’t allot 5 minutes to do overall mobility work.
It's not a chore; it's an investment in my longevity and wellness. A mobile body is a strong body, ready to take on life's challenges. Remember about the proverb: “The bamboo that bends is stronger than the oak that resists”.
4- Cardiovascular Endurance
Your stamina is a reflection of your health. Don’t rely on fitness influencers on steroids that preach that “you don’t need to do cardio”, “cardio kills your gains” and all the other bullsh*t you hear. They breathe heavy when they are just talking to a camera. That is NOT great.
5 - Injury free training
How long does is take to see results with calisthenics?
The key lies here.
Longevity.
If you are at the top for 1 day, but can’t keep up, what good is it really doing?
Aim for long term goals and focus on the humble work, along with the skills and athletic moves! Envision your path as a marathon, with every stride propelling you forward. Celebrate the small victories that accumulate over time, and let them define your legacy.
6 - Enjoying life
Overall, being healthy is simply a vessel to appreciate, spend and enjoy life with as much energy, and feel good hormones and as little pains and injuries as possible.
My French heritage implies that I love food. I do not count macros and enjoy regular rich and healthy meals, home-made baked goods, deserts and other food treats. While some (not great) trainers and influencers make their weight and body fat tracking a priority, I focus on how I feel, as well as workout and sports performance. We, as humans, all know when we are lean, and when we gain fat. We don’t need a tracker for that.
Get my comprehensive calisthenics course and coaching here if you are new!
1. Do I need to be 8% body fat to be healthy and fit?
No. For men, 10–15% body fat and for women, 15–20% is already considered healthy and supports better athletic performance than extreme leanness.
2. Why is chasing extremely low body fat inefficient?
Because it’s sub-optimal, unsustainable, and often harms performance. Building muscle density, strength, and metabolism is far more effective.
3. What fitness goals should I focus on instead of extreme leanness?
Goals like improving lean muscle mass, strength, mobility, endurance, skill-based performance, and longevity are more valuable than hitting a single body fat number.
4. How important is mobility in long-term training?
Mobility is essential for strength and longevity. Even five minutes a day improves movement quality and prevents injuries.
5. Should I do cardio if I want to build muscle?
Yes. Cardiovascular endurance is crucial for overall health. Cardio takes many forms and supports stamina, resilience, and athletic balance—without “killing your gains.”
6. How can I train to stay injury-free long term?
Focus on gradual progress, consistency, and skill-based training. Long-term health and sustainable performance matter more than short bursts of peak shape.
7. Is tracking every calorie and macro necessary for fitness success?
No. You can stay lean and healthy without obsessive tracking. Listening to your body, eating balanced whole foods, and enjoying meals in moderation is a more sustainable approach.
8. What’s the ultimate goal of training if not extreme body fat levels?
To enjoy life with energy, resilience, confidence, and freedom from unnecessary pain or restrictions, while performing well in sports and daily activities.
