How to get Lean starting at 25% BODY FAT | 3 SIMPLE STEPS

Summary

Dr. Michael Diamonds, a biochemistry and microbiology expert, shares his proven method to reduce body fat from 25% to 7% in three steps. He emphasizes the importance of nutritional biochemistry, avoiding severe calorie restriction, and starting with a personalized diet. The second step involves an underrated yet effective cardio routine suitable for all ages, focusing on low-impact exercises like incline walking. Lastly, he advocates for a periodized resistance training program to maintain muscle mass while losing fat. His approach, used by clients like 53-year-old Dawn, is sustainable and adaptable, aiming for long-term health benefits beyond just physical appearance.

Takeaways

• 🔬 Dr. Michael Diamonds is a scientist and medical doctor who specializes in Biochemistry and Microbiology and is the founder of Sculpt by Science.
• 🏋️‍♂️ He has personal experience with reducing body fat from 30% to 12% and has repeated the process multiple times, refining his methods each year.
• 📈 Dr. Diamonds uses his research and personal data to help others achieve similar results through a personalized approach with his program, Sculpt by Science.
• 👥 Client success stories include Dawn, who reduced body fat from 25% to 7% in 16 weeks, and Kathy, who lost 13.4 lbs, demonstrating the effectiveness of the program.
• 🍽️ Nutritional Biochemistry is emphasized, with a focus on avoiding severe undereating and instead starting with a slight caloric deficit to jump-start metabolism.
• 📉 The importance of adjusting macronutrient intake, especially carbohydrates, is highlighted to prevent water retention and initial weight gain misconceptions.
• 🚶‍♀️ A sustainable and personalized cardio routine is recommended over high-intensity interval training, especially for older individuals, with examples like incline walking.
• 🏃‍♂️ The value of consistent daily steps and finding ways to incorporate activity into daily life is underscored for its role in fat loss.
• 💪 Resistance training is crucial for fat loss without muscle loss, with a periodized program tailored to individual needs and goals.
• 📊 Sculpt by Science is described as 'medicine 3.0,' offering a comprehensive approach that looks at the whole person, including lifestyle and blood panels, for long-term health and fitness.
• 📝 The script encourages leaving comments with personal weight loss experiences and starting calories to provide context for others considering the program.

Q & A

Who is Dr. Michael Diamonds and what is his expertise?

Dr. Michael Diamonds is a scientist with a major in Biochemistry and Microbiology, as well as a medical doctor. He is also the founder of Sculpt by Science and has experience in transforming his own body fat percentage from 30% to 12%, which he has used to help others achieve similar results.

What is the initial body fat percentage that Dr. Diamonds and his clients started with?

Dr. Diamonds and his clients, such as Don and Kathy, started with a body fat percentage in the range of 25 to 30%.

What is the primary goal of the program offered by Sculpt by Science?

The primary goal of the program offered by Sculpt by Science is to help individuals reduce their body fat percentage in a sustainable way, with a focus on personalized nutrition, effective cardio routines, and resistance training.

What is the significance of the nutritional biochemistry approach in the weight loss process?

The nutritional biochemistry approach is significant because it ensures that individuals are consuming the right amount and type of nutrients to support their metabolism without compromising it. This approach helps in jump-starting the metabolism and sustaining weight loss over time.

How did Don and Kathy adapt their diets according to the program?

Don and Kathy adapted their diets by slightly going below their maintenance calories, focusing on adequate protein intake, and adjusting their carbohydrate and fat intake. They also learned to trust the process and not fear eating more in the beginning to support their metabolism.

What are some of the nutritional tips that Don shared for reducing body fat?

Don shared tips such as tracking calories and macronutrients, prioritizing clean protein sources, ensuring proper hydration and sleep, and making the most of the calories consumed by choosing nutrient-dense foods.

What type of cardio routine did Don and Kathy follow, and why was it chosen for them?

Don and Kathy followed a cardio routine that included incline walking on the treadmill and, in some cases, wearing a weighted vest to increase intensity. This type of cardio was chosen because it was sustainable for them, given their age, and it allowed them to maintain a high heart rate without the need for high-impact exercises.

How did Don and Kathy's step count evolve throughout the program?

Don and Kathy started with a lower step count and gradually increased it. Don reached up to 22,000 steps on some days, while Kathy aimed for a daily average of 14,000 steps, adjusting based on their activities and ensuring they met their goals consistently.

What is the concept of 'Medicine 3.0' as described by Dr. Diamonds?

'Medicine 3.0' as described by Dr. Diamonds refers to a more personalized and comprehensive approach to health and fitness. It involves a detailed examination of an individual's lifestyle, blood panel, and daily habits to provide tailored solutions for improved health, longevity, and physical performance.

What is the importance of resistance training in the weight loss and body transformation process?

Resistance training is crucial for preventing muscle loss while losing fat. It helps in maintaining and even building muscle mass, which contributes to a toned and defined physique. A periodized resistance training program, as followed by Don and Kathy, ensures consistency and progressive overload for optimal results.