The SIMPLEST & FASTEST Way To KILL Your Body Fat!
Summary
TLDRIn this informative video, Dr. Michael Diamonds, a professional natural bodybuilder and medical doctor, shares his expertise on effectively eliminating belly fat. He outlines five key mechanical rules based on scientific research and personal experience, including intermittent fasting, high-protein intake, carbohydrate reduction, consistent walking for cardiovascular health, and the paramount importance of quality sleep for optimal weight loss and overall well-being.
Takeaways
- 🏋️ Intermittent fasting is a key strategy for reducing belly fat, with Dr. Michael Diamonds recommending starting with a 12:12 eating-to-fasting ratio and gradually increasing the fasting window.
- 🥚 Consuming 50 grams of protein with every meal is crucial for satiety, metabolism boost, and muscle preservation during weight loss.
- 🥦 Decreasing carbohydrate intake, especially by focusing on whole foods and non-starchy vegetables, can enhance fat loss by keeping insulin levels low.
- 🚶 Walking 10,000 steps daily is a simple and effective way to burn extra calories and is particularly beneficial for fat loss when compared to more intense activities like running.
- 💪 Consistent resistance training, at least three times a week, is essential to build and maintain muscle mass, which in turn increases resting metabolic rate.
- 😴 Adequate sleep (7-8 hours) is foundational for overall health, weight loss, and muscle recovery, with poor sleep leading to increased hunger and poor decision-making.
- ☕️ Avoiding caffeine 10 hours before bedtime can improve sleep quality and support the body's natural hormone production, including growth hormone and testosterone.
- 🚫 Implementing a '10-3-2-1' sleep protocol: no caffeine past midday, stop eating 3 hours before bed, no liquids 2 hours before sleep, and no blue light exposure 1 hour before bedtime.
- 🌱 The importance of building muscle as a long-term strategy for weight management, as muscle tissue burns more calories at rest compared to fat.
- 🔍 The benefits of intermittent fasting extend beyond weight loss, including improved gut health, brain function, and cardiovascular health.
- 🏃♂️ For accelerated fat loss, aiming for 15,000 to 20,000 steps can be more effective, though it requires a greater time commitment.
Q & A
Who is Dr. Michael Diamonds and what is his profession?
-Dr. Michael Diamonds is a professional natural bodybuilder and a medical doctor who has dedicated the last 10 years to improving his bodybuilding process through scientific research and literature.
What is the primary goal of Dr. Michael Diamonds' approach to losing belly fat?
-The primary goal is to eliminate belly fat in a sustainable and efficient manner by following five mechanical rules developed by Dr. Diamonds, which are based on scientific research and his personal experience.
What is the first mechanical rule mentioned by Dr. Diamonds for losing belly fat?
-The first mechanical rule is intermittent fasting, which involves restricting the eating window to create a caloric deficit and promote fat loss.
How does Dr. Diamonds explain the effectiveness of intermittent fasting using the balloon analogy?
-Dr. Diamonds compares the stomach to a balloon, explaining that an empty stomach is smaller in volume, and as it fills up, it expands. Intermittent fasting limits the time window for eating, thus restricting the volume of food intake and promoting weight loss.
What are the different fasting windows Dr. Diamonds suggests for progressive weight loss?
-Dr. Diamonds suggests starting with a 12:12 fasting window, then progressing to 14:10, followed by the classic 16:8, and eventually to 18:6 or even 24-hour fasting periods for more aggressive fat loss.
Why does Dr. Diamonds recommend consuming caffeine or zero-calorie beverages in the morning during fasting?
-Caffeine or zero-calorie beverages do not spike blood sugar levels, keeping insulin low, which aids in better fat loss. Additionally, caffeine can act as an appetite suppressant and has been shown to have a lipolytic effect, promoting fat breakdown.
What is the second mechanical rule for losing belly fat according to Dr. Diamonds?
-The second rule is to consume 50 grams of protein with each meal, which helps increase satiety, boost metabolism, and provide the necessary building blocks for muscle growth.
How does Dr. Diamonds suggest adjusting carbohydrate intake for faster weight loss?
-For a faster weight loss approach, Dr. Diamonds recommends decreasing carbohydrate intake, ensuring they come from whole foods, and particularly focusing on non-starchy vegetables for their low insulin response.
What is the significance of walking 10,000 steps daily as mentioned in the third mechanical rule?
-Walking 10,000 steps daily is a simple and effective way to burn approximately 500 extra calories, contributing to an additional pound of fat loss per week. It is also beneficial for overall health and is a sustainable exercise routine.
What is the fastest way to increase daily steps according to Dr. Diamonds for more aggressive fat loss?
-For a more aggressive approach, Dr. Diamonds suggests aiming for 15,000 to 20,000 steps per day, which increases movement and calorie expenditure, thus accelerating fat loss.
What is the fourth mechanical rule that Dr. Diamonds emphasizes for maintaining muscle tissue while losing fat?
-The fourth rule is to engage in consistent resistance training, ideally 3 to 6 times a week, and to train in a manner that is uncomfortable to challenge oneself and stimulate muscle growth.
Why is sleep considered the foundation of life and crucial for weight loss according to Dr. Diamonds?
-Sleep is crucial as it affects the body's hormonal balance, including testosterone and insulin sensitivity, and is essential for muscle recovery and overall health. Adequate sleep also helps control appetite and supports better decision-making.
What is the '10 3 2 1' protocol for better sleep that Dr. Diamonds recommends?
-The '10 3 2 1' protocol includes: no caffeine 10 hours before bed, stop eating 3 hours before bed, no fluids 2 hours before bed, and no blue light exposure 1 hour before bed to ensure better sleep quality.
Outlines
🏋️♂️ Mastering Fat Loss with Intermittent Fasting
Dr. Michael Diamond, a natural bodybuilder and medical doctor, introduces his expertise in body transformation. He shares his journey of bulking and cutting phases, emphasizing the importance of maintaining muscle while losing fat. Dr. Diamond outlines his methodical approach to achieving a lean physique, which includes a 12-hour fasting and 12-hour eating window, gradually increasing the fasting period to enhance fat loss. He explains the benefits of intermittent fasting, such as reduced gut inflammation, improved brain function, and cardiovascular health. The doctor also suggests starting with a moderate fasting window and progressing to more advanced fasting as the body adapts, highlighting the importance of consistency and gradual progression.
🥚 The Protein Principle for Satiety and Muscle Preservation
The second rule focuses on the significance of consuming 50 grams of protein with each meal to promote satiety and prevent muscle loss during fat reduction. Dr. Diamond dispels myths about excessive protein intake, asserting its benefits for muscle maintenance and metabolism. He provides examples of protein sources and their quantities, such as two scoops of whey protein, 6 ounces of chicken breast, or 8 ounces of steak. The summary underscores the role of protein in building muscle, suppressing appetite, and boosting metabolism, which collectively support a lean body composition.
🚶♂️ Walking as a Simple and Effective Fat-Burning Exercise
Dr. Diamond introduces walking as an accessible and effective exercise for burning fat, recommending a daily goal of 10,000 steps. He explains that walking is a low-impact activity that can be easily incorporated into daily routines, contributing to an extra pound of fat loss per week. The summary highlights the benefits of walking for fat loss, including its superiority over running for utilizing fat as an energy source and its positive impact on mental and cardiovascular health. Dr. Diamond also suggests increasing the step count to 15,000 to 20,000 for faster results, while acknowledging the time commitment required.
🏋️♀️ The Importance of Resistance Training for Muscle Growth
The fourth mechanical rule emphasizes the necessity of resistance training to build and maintain muscle tissue, which is crucial for boosting metabolism and achieving a toned appearance. Dr. Diamond advises training at least three times a week with a focus on challenging workouts that push beyond comfort zones. The summary stresses the importance of proper form and progressive overload to stimulate muscle growth, as well as the long-term benefits of increased muscle mass for metabolism and overall health.
💤 Sleep as the Foundation of Health and Fat Loss
Dr. Diamond discusses the vital role of sleep in overall health and fat loss, comparing the body to a well-designed machine that requires rest for optimal performance. He explains that adequate sleep reduces appetite, enhances testosterone levels, and improves insulin sensitivity, all of which contribute to easier weight management. The summary outlines the '10-3-2-1' sleep protocol, which includes caffeine cessation, pre-sleep fasting, fluid intake reduction, and blue light avoidance to ensure deep, restorative sleep for better health and faster fat loss.
🌙 Prioritizing Sleep for Ultimate Health and Fat Loss
In the concluding paragraph, Dr. Diamond reiterates the paramount importance of sleep for health and fat loss, suggesting that focusing on sleep alone can lead to significant improvements in weight and overall well-being. He encourages viewers to share their experiences and stories, emphasizing the motivational impact of personal narratives. The summary encapsulates the key message that prioritizing sleep is a fundamental step towards achieving a healthier lifestyle and eliminating unnecessary fat.
Mindmap
Keywords
💡Intermittent Fasting
💡Caloric Deficit
💡Protein Intake
💡Carbohydrate Intake
💡Resistance Training
💡Walking
💡Sleep
💡Metabolism
💡Hormonal Regulation
💡Insulin
💡Body Composition
Highlights
Dr. Michael Diamonds, a natural bodybuilder and medical doctor, shares his 10-year experience in body transformation.
Emphasizes the importance of combining muscle building in bulking phases with fat loss in cutting phases.
Introduces five mechanical rules developed by Dr. Diamonds for effective and sustainable fat loss.
Rule number one: Intermittent fasting as an automatic way to create a caloric deficit for weight loss.
Advocates for a stepwise approach to fasting, starting with a 12:12 schedule and progressing to more advanced fasting windows.
Rule number two: Consuming at least 50 grams of protein per meal to increase satiety and support muscle maintenance.
Protein's role in boosting metabolism and providing the building blocks for muscle growth.
Rule number three: Decreasing carbohydrate intake and prioritizing whole food sources for faster fat loss.
Recommendation to track carbohydrate intake using apps for precision and adjust according to progress.
Rule number four: Incorporating 10,000 daily steps as a simple and effective cardio routine for fat loss.
The benefits of walking for fat loss, mental clarity, and overall health.
Rule number five: Prioritizing sleep for hormonal balance, muscle recovery, and overall health.
The '10 3 2 1' sleep protocol for optimizing sleep quality and its impact on weight loss.
The importance of avoiding caffeine, late-night eating, and blue light exposure before bed for better sleep.
Sharing personal stories and experiences can be motivating for others on their weight loss journey.
Encourages viewers to take action and implement the discussed strategies for successful body transformation.
Transcripts
the simplest and the fastest way to kill
your belly fat for good my name is Dr
Michael diamonds and I am a new
professional natural bodybuilder and
over the last 10 years I've dedicated my
life going through bulking phases and
initially I was always a fat kid and
utilizing that ability to build muscle
in my bulking phases and going through
multiple cutting phases where I try and
maintain as much muscle tissue and
losing all the fat and I've repeated
this process multiple times using the
knowledge as a medical doctor in all the
scientific research and literature that
I've read over the last 10 years and
improved my process and I've managed to
do this as long as 7 months in my first
stint to as short as 90 days and this
being manageable and not only have I
been able to do this myself in a simple
and quick manner of being able to do
this with my clients for example Jasmine
who only wanted to drop 10 pound she hit
her Mark very easily she was able to see
her ABS Dominic at 60 years young that
allowed him to release the weight and
allowed him to finally maintain this
physique that it could have year round
Dwayne at 80 years young I remember our
first conversation and he said Mike
You're My Last Hope and he proceeded to
dropping 27 lbs at 80 years old why I'm
sharing this is to say that this is
science this is not luck this is
definitely hard work but as long as you
follow these five five mechanical rules
that I've developed you'll be able to
see your abs in no time and the same to
my clients like Jim take a look at the
post he just shared on Instagram 35 lb
lost in 16 weeks and that's not all
Sandra who is now at the 50 lb Mark loss
in the entire Journey that we've shared
together and Harry which I'm going to
have on this channel very soon 88 lb and
in truth every single transformation
you've seen online is following these
rules and they're gatekeeping it from
you but I'm not only going to share the
simple way I'm also going to share what
is the fastest way to get there as
summer is here and we want to be in the
best shape possible so I highly
recommend for all of those people who
watch till the very end your chances of
success is only determined by you taking
action and implementing everything I
mentioned in this video and for those of
you who may know things already you're
going to find out so many nuggets and
facts in this video that'll confirm some
of the things about your body that may
just change the trajectory of your
transformation let's not waste any time
let's get into rule number one of the
mechanical rules did you know that your
stomach it's an organ and an empty
stomach is about 1.7 to 2.5 fluid ounces
in volume when it's empty however when
you fill that stomach up it goes to as
much as 34 to 51 fluid ounces and the
way you should see your stomach is a
balloon so rule number one one is going
to be intermitted fasting it is one
consistency that I've had over the 10
years it's intermittent fasting and the
easiest way that I can explain why
intermitted fasting functions is this
balloon analogy now we understand to
lose weight right and more specifically
fat you need to be in a caloric deficit
but in terms of Simplicity what if we
could just do something so simple that
we're in a caloric deficit automatically
and here we have two cups
this one here is a cup of someone who
has breakfast lunch dinner and a snack
maybe a bite of your partner's sandwich
in the morning or drinking that extra
Coke or frappuccino in the morning and
this person's balloon over time is going
to consume so much more compared to the
person who just decides that they're not
going to eat breakfast and therefore
because of a lack of time right because
of time restriction their balloon can
only inflate by so much and that's why
intermittent fasting works so simply
because of time you limit the amount of
volume that you can consume in a day and
now I'm going to explain to you what is
the simplest way to follow it and then
also what is the fastest way so whenever
I start a diet we simply start on a 12
hours fasting and a 12-hour eating
window so for example if your final meal
is at 8:00 p.m. then you should have
your first meal at 8:00 a.m. 12 hours
later right but as we we know as you
start losing weight you need to
consistently establish a deeper caloric
deficit so you don't hit any more
plateaus and that you're you losing
weight consistently and that you're
taking into account a thing called
metabolic adaptation in simple terms
your body will get used to the things
that you're doing to it so once I get to
2,500 calories I will then go to
1410 right so basically my breakfast
will shift from 8:00 a.m. to 10 a.m. and
these extra 2 hours of fasting will help
in terms of consuming less food but once
I get within that 2,000 to 2,300 calorie
zone I'll increase my fasting window to
the classic 168 here I basically just
skipped breakfast and because I'm
skipping this meal in its entirety it
helps me tremendously with managing how
many calories I eat in simple terms I've
noticed if I have my first meal early in
the morning the likelihood that I eat so
much more is so much higher and as time
progresses for me to establish an even
deeper deficit and you wonder how do
guys not deal with any hunger when
they're cutting their calories so low
and the answer to that is intermitted
fasting then the next question is okay
Dr Mike what is the fastest way to be
able to kill your body fat with
intermitted fasting so at the start of
the diet it's a 1212 then I'll progress
to a 1410 and then I'll get to the
classic 168 and I'll usually be in that
20% body fat Zone but once I want to get
to 10% and further I will go to 186 and
when I am getting into the single digits
I'll go as far as getting into the 24
and the more I fast the more weight I
will lose as a consequence of just
consuming less calories as a result of
time and what I've noticed with Hunger
signals is that as you implement fasting
and you end up turning up this Notch of
your window your body sends hunger
signals called Gin from your stomach But
as time passes and a week passes where
you're fasting you don't respond to the
Gin signal and you actually start not
feeling hungry anymore because you
haven't responded to this hormonal input
and what happens as a result is that
you'll kill your body fat as a result of
being in a caloric deficit and the
amazing benefits of intermitted fasting
is number one your gut is so much
healthier because you're not
consistently putting food down so it
decreases your gut inflammation your
body absorbs food so much better it also
enhances your brain function research
has shown that there's an increase in
production of a thing called bdnf
basically it increases the synapses in
the brain and I've always found myself
to be more mentally clear mentally sharp
and faster when I am in a fasted State
and this is why I complete all of my
work in the morning in terms of
cardiovascular health every single organ
sees benefit from fasting just be beyond
the capabilities of fat loss which is
why this is going to be at the top of my
list and fasting is something that you
can do when you're traveling on a
holiday or you're at a military base and
you don't have access to much and simply
deciding to skip on breakfast will make
sure that we keep that fat at Bay and
here's another extra tip that I wanted
to give you guys that helps this process
is in the morning I will consume
caffeine or any zero calorie beverages
I've been tracking with my glucose
monitor and things like monster and
Celsius don't Spike my blood sugar
consequently keeping my insulin low
lower insulin will result in better fat
loss so that is also something but the
caveat is what I've noticed personally
is that sugary taste does actually Spike
my appetite so I've always seen better
results just drinking caffeine and from
coaching so many Professionals in my
career I have noticed that the more
caffeine you're consuming the leaner
people tend to get this is because
caffeine is an appetite suppressant it
can boost your metabolism and there has
been research that shows caffeine has a
lipolytic effect so I recommend a cup of
coffee followed by sparkling water that
you can drink in the morning to be able
to assist you with your fasting and that
is going to be rule number one of being
able to kill your belly fat the simplest
and now you know what is the fastest way
and my recommendation guys for all of
you there don't just go to 20 hours and
then eat in a 4H hour window period I
highly recommend and you take it in a
stepwise fashion so that you don't deal
with the severe effects of hunger and
all the other things that come with
cutting your calories too drastically
maybe change every 2 weeks if you're in
a hurry but I recommend do this in a
month-to-month basis first month go 1212
and second month go 1410 and your third
month 168 and your fourth month Go 24
when you really want to turn it up that
is my recommendation mechanical rule
number two is going to be with each and
every single meal eat 50 g of protein
now the rule you've always heard is
eating 1 g of protein per pound of body
weight now there is no downside to
eating one gram of protein per pound of
body weight even if some people say it's
too much there's actually more benefit
the only downside to eating more protein
is if you have a kidney condition or a
liver condition if then consult your
medical physician to be able to assist
you accordingly but there's no downside
on only benefits to eating 1 g of
protein per pound of body weight and
mechanical rule number two is going to
be 50 g of protein and I'll tell you why
if you're 200 lb and each and every
single meal you eat there's 50 g of
protein you will notice that you're
going to feel so much Fuller for longer
and this is why the medication AIC has
blown up so much it's because it stops
you from eating in short but protein has
the similar natural effects that a zic
does have in terms of its ability to
stimulate appetite suppressing hormones
I want you to remember this pneumonic
and this will help you forever in making
sure you hit your protein intake two
scoops of a whe protein is equivalent to
50 g of protein 6 oz of cooked chicken
breast will give you 50 g of protein 8 O
of steak ideally a lean steak will give
you 50 g of protein and 10 ounces of a
fish will give you 50 g of protein so
now that we have the intermitted fasting
you can now know okay I'm going to eat
protein in each and every single meal
and if you have four you can have oats
with two scoops of protein for lunch you
can decide to have chicken breast maybe
with a burger for dinner you can have
steak with veggies and as a snack you
may go to bed and decide you know what
I'm going to have a can of tuna or I'm
just going to drink another Shake but
now you have no excuses in terms of
hitting your protein intake and why this
is rule number two is for a number of
reasons number one out of all the macros
you'll eat protein has the highest
satiety effect it will make you feel the
fullest for longer that's why you've
never heard someone say hey I got fat
off eating chicken breast and steak so
protein will help you in terms of
satiety protein will also boost your
metabolism comparatively to the carbs
and fats which is a sexy way of saying
your body burns the most amount of
calories digesting protein compared to
carbs and fats so this way you know okay
I'm also boosting my metabolism and then
finally the most important one breaking
down protein will give you the building
blocks necessary to build muscle the way
I like looking at it it's the cement to
your muscle and it allows you to
consistently add layers over time and
this way you can reduce the risk of
losing muscle while you're losing fat
the next thing and if you ask me Dr Mike
what is the fastest way that I can lose
weight and something that I've been
doing with the CEO diet is with every
single bodybuilder and every single lean
Instagram influencer you'll see is that
they will always go from a high amount
of carbohydrates the number one
macronutrient they consistently cut as
carbs and you will go from 300 in the
beginning of your diet all the way to
sub 100 calories so my recommendation is
for the fastest way is to make sure all
of your carbohydrates come from Whole
Foods and if you want an even quicker
way what I do with a CEO diet is I make
sure I'm eating a minimum of 50 grams of
protein and I'm always eating a salad to
the side as my source of carbs and what
this does is it will keep my insulin low
and we know if I can do that it will
enhance the ability to lose fat so over
time decreasing your carbohydrate intake
will be the best bet but my
recommendation for you is if you want to
be meticulous track it using an app like
my fitness pal lose it macro factor
which will track it for you but if you
want the fastest way with the CEO diet
something that I do is it's going to be
steak or chicken or fish that I
mentioned and a bow of veggies and this
is what I always do in the last 6 to 8
weeks of my competition prep to get into
single digit body fat and because it's
low calorie it's going to fill me up and
it's going to give me all the
micronutrients that I need to be able to
function adequately again my
recommendation for a sustainable
transition is do track your carbs and
over time slowly decrease it but if you
want it the fastest way switching all
your carbs for Whole Foods especially
veggies and non-starchy veggies and
having as much of that as possible will
help you step number three that will
assist us in losing this fat so much
quicker and this weight you're seeing
here and if you guys watch till the end
I'm actually going to show you how to
build the most amount of muscle possible
so if you thought these tips were good
the ones I'm going to share with you
next is going to be incredible now this
is what 5 lbs of fat looks like and what
5 lbs of muscle looks like now let's
picture that this year for the sake of
this video is a pound of fat now
research has shown right to burn this
pound of fat and the way they do it is
that they burn the fat and they make a
calculation to figure out how many
calories is in this right how much
energy stored is in this and the number
is
3,500 this is why you here to burn a
pound of fat you need to burn 3,500
calories and in a week 3,500 divided by
7 days it's 500 but did you know for the
average male and female you burn roughly
between 400 to 500 calories daily if you
walk 10,000 steps so this is my
mechanical rule number three and it's
the simplest exercise anybody can do
because we can all walk and there's
simply no excuse just make a plan to
wake up earlier to go and walk and the
simplest way to make sure that you're
burning that 500 calories a day which
will give you an extra pound a week is
by walking now 10,000 daily steps each
and every single day consistently get in
under the desk treadmill walk to the gym
when you have the chance if you can wake
up early and walk with your partner not
only is it fantastic for losing fat
research has shown that your body
primarily loses fat as a source of
energy when you're walking compared to
running and that's the simplest cardio
that I can give you to do and if I can
get every everybody to do 10,000 steps
it will be a massive win and all the
clients I've ever worked with I tell
them hey this is your insurance policy
because once you finish this rigorous
diet walking 10,000 steps will make sure
we keep that fat off at Bay and again if
you're walking 10,000 steps a day that's
4 lbs of fat in a month granted that we
keep everything consistent now you may
be asking okay what's the fastest way
with all the clients that I showed you
before when they have seen the best
results is when I've seen they get to a
point where they're like hey I'm going
to try and shoot for 20,000 steps and
the reality is is that you're just
moving more so if you want the fastest
way I recommend set yourself a goal of
15,000 to 20,000 steps the downside is
here is that walking will tap into your
time in your day but if you have it and
if you can be smart like walking during
your workout walking whenever you get a
chance cleaning your apartment just
being conscious of how much you're
moving you will notice that it's so much
easier to lose the weight and you will
be blown away by how much fat tissue
that comes off and again fat loss is the
nice byproduct but when you walk it's
better for blood flow to your brain you
have more ideas better mental Clarity
walking is a task that you can do with a
partner so it's an amazing chance to
socialize and catch up and get rid of
the phones it's also great for your
mental and cardiovascular health so
walking a minimum of 10,000 steps but if
you want to go fast going 15 ,000 and
above is the recommendation that I'll
make and again the only downside is is
that maybe it will take up a little bit
more time but if you just become smart
and move around when you can and not be
lazy it will be an amazing
transformation for you tip number four
is going to be on the aspect of
maintaining muscle tissue the caloric
deficit will make sure that you lose
weight resistance training will make
sure that we build if not at the very
least fight for the muscle tissue that
we have and with the thousands of
clients I've coached as long as you can
train a minimum of three times a week
and a maximum of six times a week you're
good to go but this is the big thing I
want you guys to take away you need to
train in a manner that is uncomfortable
let me explain I go to the gym every day
and I see people train and they train to
get in and to get out but you need to
put yourself in an uncomfortable
position where it allows you the ability
to grow so when I train in my mind I'm
going there to unlock a new version of
myself and each and every single
exercise I push myself with good form
but I make sure that the weight scares
me a little bit but I know I can handle
it cuz I can maintain my form there's
history that I've done Weight lighter
than that but what I want you guys to
take away is make sure that you're
challenging yourself in the gym
maintaining your form go in there as a
surgeon be precise with your technique
but challenge yourself and push your
limits and for most of you guys you can
get away with just doing a normal
training session in your first second
year of just training but when you get
to year three four and above it will
cost you so much more to unlock that
extra muscle tissue and what I've
noticed with a lot of my clients is that
because they build so much more muscle
tissue it behaves as this extra
insurance policy it's like the S&P 500
it's always going to give you a greater
return over a 10year span of having this
muscle tissue and the benefit is is that
muscle will burn more calories at rest
compared to Fat research has shown that
one pound of muscle will burn about six
calories at rest compared to the fat
that only Burns two calories so if you
can add an extra pound let's say one
pound a month that will help you burn so
many more calories in the long term
which will consequently boost your
metabolism and again we don't just want
to lose weight cuz what happens with a
lot of the individuals who like take a
zic for example who don't eat they lose
fat but along with that they lose a lot
of muscle and you won't believe how many
clients have said hey Mike I took
mandaro or zic I did a dexa scan before
I lost fat but I lost equal amounts of
muscle and now they look skinny fat we
don't want that you want your muscle
tissue to be able to punch Through Your
Skin so you can have your six-pack in
his glory so strong consistent
resistance training is the best and you
know what cuz you've stuck this far on
the screen right now I'm showing you a
3-day split a 4-day split a 5day split
and that's just to reward you guys for
those who are watching here cuz that
tells me that you guys are very very
dedicated now let's go into the fifth
and the final one and in my personal
opinion it is the most important now the
way I've always looked at this
particular aspect is the foundation of
life you spend 26 years of your life
lifetime nearly a third of your life
doing this and it's sleep and there's
two analogies that I love and that your
body is a Ferrari and this or let's call
it a Lamborghini and the Lamborghini is
welld designed and crafted intelligently
right but if there's no oil in that car
the chances it makes it down the road is
very slim or the other analogy is that
your body is this beautiful Amazonian
rainforest but if you don't give this
rainforest good fertiliz all the plants
will die so when you're sleeping 4 hours
or 5 hours the quality of the soil is
poor or when you're sleeping four or 5
hours you have very little oil so your
car is like stalling it's going to break
down you can tell it's not going to make
it further but when you sleep 7 8 hours
you're giving your body the right soil
the best soil to flourish and grow or
the right oil for your Ferrari to drive
as quickly as possible and to overtake
any car and this is the reason why
research has shown that when you are
sleeping more it will take away your
appetite the less you sleep the hungrier
you will be especially for the foods
that are not to your benefit it's the
donuts the highly palatable Foods it's
because you feel so tired and down you
have a low level of Serotonin your body
wants to feel better and usually going
for the comfort Foods is will make you
feel better so I noticed that the more I
sleep the less appetite I have which
makes this whole dieting process so much
easier and I'll never forget why it was
so hard for me to lose weight in my
first year of med school the first time
that it took me 7 months is cuz I really
wanted to do well in medical school I
was sleeping let's say 5 hours at Best I
was on the treadmill 2 hours I was
training for 2 hours people would be
like dude you're working so hard and I
got decent results but it came at such a
big sacrifice and then I ended up
gaining the weight back because it
wasn't sustainable but when I slept 8
hours it was so easy to follow my weight
was flying off of my frame I noticed
that I was able to build and maintain
more muscle as a result and research
shows this when you sleep less there's
less testosterone when you sleep more
you have more testosterone the main
muscle building hormone so simply put is
that enough sleep will make sure that
all your systems from your brain to your
gut to your metabolism will function so
much better with sleep you'll even
develop insulin resistance your insulin
won't function as well sleeping less but
if you sleep more your insulin will
respond well you'll be sensitive and
your body will put all this sugar the
glucose in the right places will'll be
more energetic I cannot understand how
important sleep is and the
recommendation I have for you guys is
this what most people are doing is that
they just need to follow a good protocol
the one I give my clients all the time
is called 10 3 2 1 this is like the
Bible of sleeping so 10 hours before bed
no more caffeine and even if you're the
person says hey I can still sleep fine
not true so caffeine has a thing called
a half-life so what happens is the
moment you drink caffeine the caffeine
flowing in your body decreases by half
after about 6 hours so it means by the
time you still go to sleep if you're
drinking caffeine at 3:00 p.m. you
almost have half of that caffeine still
in your bloodstream so what happens is
it prevents you of getting into that
good quality restorative sleep where you
have this growth hormone testosterone
all these hormones that are released in
that REM sleep State all of it is lost
when you're drinking caffeine past
midday so if you're going to sleep at
10: p.m. midday should be the last time
you drink caffeine 3 hours before you
want to stop eating why cuz think of
your body again as a car and when you're
eating you're keeping the engine on
right your stomach is trying to break
down all this food and the lights are
still on if you're eating 1 hour before
bed it will be so difficult for you to
sleep and more so for you to get into
deep sleep because your stomach is
trying to break down all this food that
you just gave it the thing that I see
that wakes up most of my clients before
bed is actually going to the toilet to
pee and usually this is because of
consuming liquids too close to bedtime
and as you age your bladder doesn't
function as well as you as it did as a
kid so the best thing to do is 2 hours
before bed no more fluids and let's say
you're still waking up to go to the
toilet maybe do it 2 hours and a half
and then 3 hours if that has to be the
rule and then finally 1 hour before bed
no more blue light exposure now I'm sure
you guys know the sun releases a
spectrum of UV right from 200 to 800 and
all those wavelengths and especially the
800 wavelength blue light wavelength is
what actually resets our body to tell us
hey it's day and night now did you know
your devices like your computer screens
and your phone actually emit this blue
light and what it does is that it's
telling your brain that hey the sun is
still outside so you should be awake and
that's why you may be struggling to go
to bed set yourself the rule of getting
rid of your sons your laptop TV screens
and another thing you can do if you want
to look like the Terminator you can just
get blue light blocking glasses it will
just make everything orange it'll
prevent the entry of this blue light and
you can still use your devices you can
also turn on night mode if you just
search on your iPhone and settings night
mode you can turn it on and you can see
that it will actually become a red for
you so that it doesn't emit blue light
and provide you better sleep but what
I've noticed with a lot of my clients
and they noticed this themselves on the
days they slept the most they always saw
the greatest amount of fat loss it's
always my job when someone does my
coaching to sell them really hard on
sleeping well and when they see the
weight loss come off it's kind of like
when you see your progress in the gym
they get very addicted to that and
immediately I get them to sleep so much
more more and that's my goal so sleeping
is Paramount and for anybody out there
if you're in terrible shape your life is
in shambles and your overweight just
forget everything else just focus on
sleeping I promise you you will make
better decisions and the weight will
come off and I do this with clients
who've paid me a lot of money and I said
hey we're just going to focus on sleep
okay don't add any more pressure to your
life and there's so thankful for it but
I'll leave the video here that is the
simplest and the fast fastest way to be
able to kill your bodily fat so this
thing that's around your betty this
visceral fat the subcutaneous fat that's
unnecessary and just poor mistakes that
you've made we can get rid of it but
I'll leave the video here share your
story in the comments down below is
there anything you feel like I missed or
have these tips worked for you and in my
personal opinion if you want to help
someone sharing your story after someone
watches a video like this can be very
motivating so comment in the comment
section down below your experience Maybe
been watching my channel and you've
implemented a few I would love to hear
it if you guys did like this video if
you want to send it to friends share and
leave it with a like I'll see you guys
in the next one I'm rooting for you okay
cheers
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