The FASTEST way to go from 30% to 10% BODY FAT

Summary

In this video, Dr. Michael Diamonds shares his journey of going from 30% body fat to 10% in 90 days, detailing five key steps: creating a caloric deficit, using cardio as an accelerator, practicing intermittent fasting, implementing high-intensity interval training (HIIT), and incorporating supplements to enhance fat loss. He emphasizes the importance of consistency, tailored fitness protocols, and maintaining habits that are enjoyable to ensure sustainable results. Dr. Diamonds also provides insights into how these strategies helped him and his clients achieve lasting transformations, offering practical advice for anyone seeking to improve their body composition.

Takeaways

• 😀 The journey from 30% to 10% body fat is challenging and requires significant sacrifice, but with the right approach, it is achievable.
• 😀 A caloric deficit is crucial for fat loss. It can be achieved by reducing caloric intake, increasing exercise, or both.
• 😀 A 500-calorie deficit per day is a good target for those starting the fat loss journey. If close to visible abs, a smaller deficit of 200-300 calories is recommended.
• 😀 Combining a moderate caloric deficit with exercise can maximize fat loss without making the diet too difficult to follow.
• 😀 Cardio, especially low-intensity steady-state (LISS) exercises, helps accelerate fat loss by increasing the total calorie burn through activities like walking.
• 😀 Intermittent fasting, particularly the 16:8 method, is an effective strategy for reducing insulin levels and promoting fat loss, while also increasing mental clarity.
• 😀 High-intensity interval training (HIIT) can be a powerful fat loss tool when used appropriately, but it should be introduced once your body is adapted to regular exercise.
• 😀 Consistency is key. Performing regular activities like walking, increasing step count, and maintaining a caloric deficit over time leads to sustainable fat loss.
• 😀 Supplements like whey protein and caffeine-based pre-workouts can enhance fat loss by increasing thermogenesis, reducing appetite, and improving exercise performance.
• 😀 The success of the transformation is not just about the physical results but about making sustainable changes to one's habits and enjoying the process.

Q & A

What is the main goal of the 5-step process in the script?

The goal is to help individuals reduce body fat from 30% to 10% through a combination of caloric deficit, exercise, intermittent fasting, high-intensity interval training (HIIT), and supplements.

Why is it important to establish whether going from 30% to 10% body fat is realistic before starting?

It is crucial to assess the feasibility of the goal to ensure that you are prepared for the significant sacrifices involved, as getting to 10% body fat requires dedication and considerable effort.

How does the script suggest calculating the caloric deficit?

A caloric deficit is achieved when the total calories burned through exercise, daily activities, and metabolism exceed the calories consumed through food. A 500-calorie deficit is recommended for faster fat loss, which is equivalent to 1 pound of fat loss per week.

What are the three methods of creating a caloric deficit mentioned in the script?

The three methods are: 1) reducing caloric intake, 2) increasing caloric output through exercise, and 3) combining both reduction in intake and increased exercise to create a larger deficit.

What is the difference between low-intensity exercise and high-intensity exercise in terms of fat burning?

Low-intensity exercise, such as walking, primarily burns fat stores, whereas high-intensity exercise, like sprints, uses more glycogen (carbohydrates) for energy. However, both forms can contribute to fat loss depending on the intensity and duration of the exercise.

How does the script explain the role of intermittent fasting in fat loss?

Intermittent fasting focuses on when to eat rather than what to eat, with the aim of spending more time in a low insulin state. The script recommends the 16:8 fasting method, where you fast for 16 hours and eat during an 8-hour window, which helps with fat loss and improves mental clarity.

What does the script say about the effectiveness of high-intensity interval training (HIIT)?

The script suggests that HIIT can be a powerful fat loss tool because it increases energy expenditure and can lead to greater fat burning compared to moderate-intensity exercise. However, it should be implemented carefully to avoid injury, especially for beginners or those with higher body fat.

What is the importance of walking 10,000 steps a day according to the script?

Walking 10,000 steps a day can burn roughly 500 calories, which contributes to losing 1 pound of fat per week. This is a sustainable and easy way to increase daily caloric expenditure without requiring intense workouts.

How does the script recommend using supplements in a fat loss journey?

The script highlights two supplements: whey protein to increase satiety and help with muscle building, and caffeine (found in black coffee or pre-workout) to boost energy, enhance workout intensity, and improve fat burning without causing a crash.

What was the approach to cardio in the script's 90-day fat loss journey?

The approach involved progressively increasing the frequency and intensity of cardio sessions, starting with low-intensity steady-state (LISS) cardio and moving to more intense sessions, including walking and high-intensity interval training, as the body adapted to the regimen.