765: Motivation Monday - Ideal Body-fat ranges, Build Muscle Or Lose Fat First & What Are You Doing To Prep For The New Year?
Fit, Healthy And Happy Podcast
Colossus Fitness
4.9 • 573 Ratings
🗓️ 22 December 2025
⏱️ 45 minutes
🧾️ Download transcript
Summary
➢ DM “NY CHALLENGE” To @ ColossusFit to enter our biggest challenge yet. $1000 grand cash prize, guaranteed shirt upon completion and most importantly incredible results.
Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the ideal body fat range and what we’re doing to prep for the new year.
(0:34) - Question 1- What is the ideal bodyfat?
-Ideal bodyfat for men: 10-20% is the best health-optimized range. In this range your hormones will be optimized, you have stronger insulin sensitiity and lower risk of health issues.
Ideal bodyfat for women: 18-26%
For Men Under 10%/ For women under 18% isn't sustainable for 99% of people. Worse pumps, energy, immune system becomes so sensitive and irritability is super present.
-Higher than 20% as a man or 26% as a women, You will feel horrible and there is no need to bulk above these ranges. The higher your bodyfat raises, the higher your all cause mortality raises.
(16:25) - Josh quote: "Energy flows where intention goes."
(19:10) - Kyle quote: Slow motion is better than no motion.”
(20:20) - What has us excited or intrigued:
(24:49)- Client shoutout: Marc
(27:03) - Question 2- I am wondering if I should build muscle or lose fat first? I have been training a few years and am a 15% bodyfat man.
(37:28) - Question 3- What are you doing to prep yourself for the the near year? How do you like to close out a year and start a new one.
Thanks for listening! We genuinely appreciate every single one of you listening.
Email me/ submit a mailbox Monday question contact@colossusfitness.com
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/
Transcript
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| 0:00.0 | What's going on, everybody? Welcome to the fit, healthy, and most of all happy podcast. I'm |
| 0:05.2 | your coach and host Josh here with his co-host and co-coach KG and I'm in the house. |
| 0:11.5 | This is the Motivation Monday. Happy Christmas week to everyone. Thank you for tuning in with us. |
| 0:16.2 | I know this week can be a little bit slower, but it's still a great week to make progress, |
| 0:20.3 | celebrate, enjoy. And we have great week to make progress, celebrate, |
| 0:25.6 | enjoy. And we have a jam-packed, incredible episode planned for you today. And we're going to start with a really fun first question that I know is most everyone's favorite. So I'm excited to |
| 0:30.2 | get into this. And the question is, what is the most ideal body fat for performance and health? |
| 0:36.1 | And this is a great question because there's a big fascination with body fat, being a low body fat for performance and health. And this is a great question because there's a big |
| 0:38.3 | fascination with body fat, being a low body fat, being a single digit body fat, you hear it all the |
| 0:43.6 | time. It's a common thing when you go into a gym, they'll usually walk you over to some machine |
| 0:49.0 | and give you some free personal training session and get you on some random body fat tester of some |
| 0:54.0 | regard because it gives |
| 0:54.9 | you a baseline of where you should improve. In my opinion, those machines aren't the most accurate, |
| 1:00.2 | but it is a metric and it is an easy metric to improve. And of course we want to put on more muscle |
| 1:04.7 | and we want to take away more body fat. And I love this question because it's not a one size fits |
| 1:10.3 | all answer. |
| 1:11.1 | I think most generally people will say, I want to be shredded like X, Y, Z guy, I want to be 2% |
| 1:16.5 | body fat. |
| 1:17.5 | And when people say that, they don't actually really understand what body fat is, how it works, |
| 1:21.7 | and how it can be a tool for you. |
| 1:23.1 | So the first and foremost thing is obviously having a consistent, accurate form of measurement. So the lowest tier of measurement, in my opinion, is a home scale. So when you just get on a scale, it uses like an electropulse go through your body and guesstimates your body fat based off your weight and that pulse. And the problem with that is if you're a bigger person, it'll overestimate your body fat. If you're a leaner person |
| 1:44.7 | with more muscle, it'll overestimate your body fat. So it can be all over the place. Where it can be |
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