The SIMPLEST & FASTEST Way To KILL Your Body Fat!
Summary
TLDREl Dr. Michael Diamonds, un culturista profesional y médico, comparte su experiencia de 10 años para eliminar la grasa abdominal de manera efectiva. Presenta cinco reglas mecánicas: ayunas intermitentes, consumir 50g de proteína por comida, reducir carbohidratos de fuentes integrales, caminar al menos 10,000 pasos diarios y mantener un entrenamiento de resistencia constante. Además, enfatiza la importancia del sueño para la pérdida de peso y la construcción muscular, promoviendo un estilo de vida saludable y sostenible.
Takeaways
- 🏋️♂️ La pérdida de grasa abdominal es posible a través de un enfoque científico y no de suerte o esfuerzo en solitario.
- 🔄 El proceso de ganar y perder peso involucra fases de engrosamiento y corte, manteniendo el tejido muscular y perdiendo grasa.
- ⏱️ El ayuno intermitente es una técnica efectiva para crear un déficit calórico y perder peso de manera simple y rápida.
- 🍽️ Consumir 50 gramos de proteína en cada comida ayuda a aumentar la saciedad y a mantener el metabolismo alto.
- 🥗 Disminuir la ingesta de carbohidratos de manera progresiva y priorizar los carbohidratos de alimentos enteros puede acelerar la pérdida de grasa.
- 🚶♂️ Caminar al menos 10,000 pasos diarios es una forma simple y efectiva de quemar calorías y perder peso.
- 💪 El entrenamiento de resistencia de 3 a 6 veces a la semana es fundamental para construir y mantener músculo, lo que a su vez aumenta la tasa metabólica basal.
- 😴 La calidad del sueño es crucial para la pérdida de peso, ya que afecta directamente el apetito, la producción de hormonas y la recuperación muscular.
- ☕️ El consumo de cafeína y aguas gasificadas en ayunas puede ayudar a mantener los niveles de insulina bajos y promover la pérdida de grasa.
- 🥦 Incluir una variedad de vegetales en la dieta es una forma saludable de obtener carbohidratos y micronutrientes sin elevar los niveles de insulina.
- 📈 El seguimiento de la ingesta de macronutrientes y el uso de aplicaciones para llevar un registro pueden ser útiles para una pérdida de peso efectiva y sostenible.
Q & A
¿Quién es el Dr. Michael Diamond y qué experiencia tiene en el entrenamiento físico?
-El Dr. Michael Diamond es un médico y un culturista profesional. En los últimos 10 años, ha dedicado su vida a experimentar con fases de engrosamiento y corte, utilizando su conocimiento como médico y la investigación científica para mejorar su proceso de construcción muscular y pérdida de grasa.
¿Cómo describe el Dr. Diamond el proceso de perder grasa abdominal de manera sencilla y rápida?
-El Dr. Diamond explica que para perder grasa abdominal de manera sencilla y rápida, se deben seguir cinco reglas mecánicas que él ha desarrollado a lo largo de los años, incluyendo el ayuno intermitente, la ingesta de 50 gramos de proteína por comida, la reducción de carbohidratos, la realización de al menos 10,000 pasos diarios y el aseguramiento de un sueño adecuado.
¿Por qué el ayuno intermitente es efectivo según el Dr. Diamond?
-El ayuno intermitente es efectivo porque limita automáticamente el volumen de comida que se consume en un día, lo que ayuda a crear un déficit calorico. Además, reduce la inflamación intestinal, mejora la función cerebral y beneficia la salud cardiovascular.
¿Cuál es la recomendación del Dr. Diamond para la cantidad de proteína que se debe consumir en cada comida?
-El Dr. Diamond recomienda consumir al menos 50 gramos de proteína en cada comida para aumentar la sensación de saciedad y promover la construcción y mantenimiento del tejido muscular.
¿Qué es la 'regla del 10/3/2/1' que menciona el Dr. Diamond para mejorar el sueño?
-La 'regla del 10/3/2/1' es un protocolo de sueño que recomienda no consumir caféinas 10 horas antes de dormir, dejar de comer 3 horas antes, evitar líquidos 2 horas antes de ir a la cama y no exponerse a la luz azul 1 hora antes de dormir.
¿Por qué es importante caminar al menos 10,000 pasos al día según el Dr. Diamond?
-Caminar al menos 10,000 pasos al día es importante porque ayuda a quemar aproximadamente 500 calorías adicionales, lo que puede resultar en la pérdida de grasa de manera sostenida y sin excusas.
¿Cómo el Dr. Diamond sugiere que los individuos pueden mantener su músculo mientras pierden peso?
-El Dr. Diamond sugiere que la resistencia consistente y el entrenamiento de manera incómoda, es decir, desafiando los límites con una buena técnica, ayudará a mantener y construir músculo, lo que a su vez aumentará la tasa metabólica basal.
¿Cuál es la recomendación del Dr. Diamond para reducir la ingesta de carbohidratos de manera rápida?
-Para reducir rápidamente la ingesta de carbohidratos, el Dr. Diamond recomienda obtenerlos exclusivamente de alimentos integrales, especialmente vegetales no almidosos, y tener una ensalada a lado en cada comida.
¿Por qué el sueño es considerado por el Dr. Diamond como la 'fundación de la vida' y tan importante para la pérdida de grasa?
-El sueño es fundamental porque afecta directamente la producción de hormonas como la testosterona y el crecimiento, y ayuda a regular el apetito y la sensación de saciedad. Un sueño adecuado mejora la función del metabolismo y reduce el riesgo de desarrollar resistencia a la insulina.
¿Qué alternativas ofrece el Dr. Diamond para aquellos que tienen dificultades para dormir?
-El Dr. Diamond sugiere el uso de gafas que bloquean la luz azul, el cambio al modo nocturno en dispositivos electrónicos y la implementación de hábitos como no beber caféinas por la tarde y no comer cerca de la hora de dormir para mejorar la calidad del sueño.
Outlines
🏃♂️ Eliminar grasa abdominal con rapidez y eficacia
El Dr. Michael Diamond, un culturista natural y médico, comparte su experiencia de 10 años en la construcción de músculo y pérdida de grasa. Destaca el proceso de aumento de masa y reducción de grasa, y cómo su conocimiento médico y la investigación científica han mejorado su enfoque. Presenta cinco reglas mecánicas para visualizar los abdominales rápidamente, citando casos de clientes que lograron sus objetivos de pérdida de peso. Resalta la importancia de la acción y la implementación de las estrategias mencionadas.
🕗 La importancia del ayuno intermitente para la pérdida de grasa
Dr. Mike explica el ayuno intermitente como método para crear un déficit calórico y reducir la grasa abdominal. Utiliza la analogía de un globo para ilustrar cómo el ayuno funciona y cómo limitar el tiempo de alimentación restringe la cantidad de calorías consumidas. Describe los pasos para implementar el ayuno intermitente de forma sencilla y rápida, y cómo aumentar gradualmente el período de ayuno para profundizar el déficit calórico y acelerar la pérdida de grasa.
🥚 Consumir 50 gramos de proteína en cada comida
La segunda regla mecánica se centra en la ingesta de al menos 50 gramos de proteína por comida. La proteína tiene un alto efecto satietario, aumenta la代谢bolism y provee los bloques de construcción necesarios para el músculo. El Dr. Mike sugiere recordar que 'dos cucharadas de proteína de soja equivalen a 50 gramos de proteína' y proporciona ejemplos de alimentos ricos en proteína que pueden ayudar a alcanzar esta meta diaria.
🚶 Caminata diaria para quemar calorías y perder grasa
La tercera regla mecánica es caminar al menos 10,000 pasos al día para quemar 500 calorías adicionales y perder grasa de manera sostenible. El Dr. Mike argumenta que la caminata es una actividad accesible y efectiva para quemar grasa, y que el cuerpo utiliza principalmente la grasa como fuente de energía durante esta actividad. Ofrece la opción de aumentar los pasos a 15,000 o 20,000 para acelerar la pérdida de grasa, subrayando los beneficios adicionales para la salud mental y cardiovascular.
🏋️ Fortalecer el músculo con entrenamiento de resistencia
El Dr. Mike enfatiza la importancia del entrenamiento de resistencia para mantener y construir músculo a pesar del déficit calórico. Sugiere entrenar al menos tres veces a la semana, pero también menciona la necesidad de entrenar de manera desafiante para evolucionar y evitar el pérdida de masa muscular. Comparte su enfoque personal de ir al gimnasio con la mentalidad de 'desbloquear una nueva versión de sí mismo' y la importancia de la técnica y el desafío para el crecimiento muscular.
💤 La calidad del sueño para un metabolismo y una pérdida de grasa óptimos
La quinta y última regla mecánica se centra en la importancia del sueño para la pérdida de grasa y la vida en general. El Dr. Mike compara el cuerpo con un automóvil que requiere mantenimiento y un ambiente natural que necesita nutrientes para florecer. Resalta cómo el sueño insuficiente afecta negativamente el apetito, el metabolismo y los niveles de testosterona, mientras que el sueño adecuado mejora la función del cuerpo y reduce el apetito. Ofrece consejos prácticos para mejorar la calidad del sueño, como evitar el café y la luz azul cerca de la hora de dormir.
Mindmap
Keywords
💡Dieta
💡Entrenamiento
💡Intermittent Fasting
💡Proteína
💡Pasos diarios
💡Sueño
💡Metabólico
💡Macronutrientes
💡Resistencia
💡Cafeína
Highlights
Dr. Michael Diamonds, a professional natural bodybuilder, shares his 10-year journey of bulking and cutting phases to build muscle and lose fat.
Intermittent fasting is introduced as a simple and effective method to create a caloric deficit and reduce belly fat.
The importance of starting with a 12-hour fasting window and gradually increasing it to 16:8 for more advanced fat loss is explained.
Consuming 50 grams of protein with every meal is emphasized for satiety, metabolism boost, and muscle preservation.
The benefits of high-protein intake for muscle growth and its role in preventing muscle loss during fat loss are discussed.
A step-by-step approach to carbohydrate intake, starting with 300g and reducing to under 100g for rapid fat loss, is suggested.
Walking 10,000 steps daily is recommended as an easy and effective way to burn an extra pound of fat per week.
The superior fat-burning effects of walking compared to running are highlighted for those seeking an efficient cardio routine.
Aiming for 15,000 to 20,000 steps for faster fat loss is proposed, with considerations for the time investment involved.
The necessity of challenging oneself in the gym with heavy weights and precise form to stimulate muscle growth is underlined.
The role of sleep in hormone regulation, appetite control, and overall health, particularly for muscle recovery and fat loss, is explored.
A '10-3-2-1' sleep protocol is introduced to optimize sleep quality and enhance fat loss results.
The impact of caffeine, late-night eating, and blue light exposure on sleep quality and their avoidance for better results are discussed.
The transformative power of sleep on weight loss and the importance of prioritizing it in a health and fitness journey are emphasized.
A final call to action encourages viewers to share their experiences and motivate others through their transformation stories.
The video concludes with a reminder of the importance of implementing the discussed strategies for effective fat loss.
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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