The SIMPLEST & FASTEST Way To KILL Your Body Fat!

Summary

Dans cette vidéo, le Dr Michael Diamonds, médecin et bodybuilder, partage les secrets pour éliminer rapidement la graisse abdominale. Il présente cinq règles clés basées sur des dix ans d'expérience et de recherche scientifique, allant de la jeûne intermittent à la consommation de protéines, la réduction des glucides, l'importance de la marche quotidienne et l'entraînement musculaire. Il insiste sur l'importance du sommeil de qualité pour une meilleure fonction du métabolisme et la conservation de la muscle masse, offrant ainsi un moyen simple et rapide d'atteindre un corps en meilleure forme.

Takeaways

• 🏆 Le Dr. Michael Diamonds, un médecin et bodybuilder professionnel, partage son expérience sur la perte de graisse abdominale.
• 🔄 Il a utilisé ses connaissances médicales et des années de recherche pour améliorer son processus de musculation et de perte de graisse.
• ⏱️ Il a atteint des résultats variés, allant de 7 mois à 90 jours, en utilisant des méthodes basées sur des règles scientifiques.
• 🤸‍♂️ Parmi ses conseils, l'entraînement de résistance régulier pour maintenir et construire la masse musculaire pendant la perte de poids.
• 🚫 Il recommande de consommer 50 g de protéines à chaque repas pour augmenter la satiété et soutenir la croissance musculaire.
• 🚶‍♂️ Il suggère de faire au moins 10 000 pas par jour pour brûler des calories et aider à la perte de graisse.
• 🕒 L'importance de l'intermittent fasting est soulignée, avec une progression de 12 heures de jeûne à 12 heures de consommation, puis à 16 heures de jeûne à 8 heures de consommation.
• 🌅 Il conseille de boire du café et de l'eau gazeuseuse en début de journée pour soutenir le jeûne et réduire l'appétit.
• 🥗 Il recommande de réduire l'apport de glucides et de se concentrer sur les glucides d'origine entière, en particulier les légumes verts.
• 🛌 L'importance du sommeil est mise en avant comme clé pour la perte de poids, la récupération musculaire et la santé globale.
• 🛠️ Il propose un protocole de sommeil appelé '10 3 2 1' pour améliorer la qualité du sommeil et faciliter la perte de poids.

Q & A

Quel est le métier de Dr. Michael Diamonds et comment a-t-il utilisé ses connaissances professionnelles pour son propre développement physique ?

Dr. Michael Diamonds est un médecin et un bodybuilder professionnel. Il a utilisé ses connaissances en médecine et en recherche scientifique, ainsi que son expérience personnelle de 10 ans dans la musculation, pour améliorer son processus de gain et de perte de poids.

Quelle est la première règle mécanique mentionnée par Dr. Michael pour éliminer la graisse abdominale ?

La première règle mécanique est le jeûne intermittent, qui consiste à allonger les périodes de jeûne pour réduire automatiquement la consommation calorique quotidienne.

Comment explique Dr. Michael le fonctionnement du jeûne intermittent sur la perte de graisse ?

Dr. Michael utilise l'analogie d'un ballon pour expliquer le fonctionnement du jeûne intermittent. En limitant le temps de consommation de nourriture, on réduit le volume de nourriture que l'on peut ingérer, ce qui entraîne un déficit calorique et donc une perte de graisse.

Quel est le rôle de la caféine dans le processus de perte de poids selon le Dr. Michael ?

La caféine agit comme un suppresseur d'appétit, peut augmenter la métabolisme et a un effet lipolytique, ce qui facilite la perte de graisse. Cependant, il est important de noter que le goût sucré peut augmenter l'appétit, donc boire de la caféine sans ajouts sucrés est recommandé.

Pourquoi est-il important de consommer 50 g de protéines à chaque repas selon le Dr. Michael ?

La consommation de 50 g de protéines à chaque repas augmente la sensation de satiété, améliore la digestion des protéines qui brûlent plus de calories que les glucides et les lipides, et fournit les briques nécessaires pour construire et maintenir la masse musculaire.

Quelle est la recommandation de Dr. Michael pour la consommation de glucides dans le cadre d'une perte de poids rapide ?

Pour une perte de poids rapide, Dr. Michael recommande de dériver la plupart des glucides de sources alimentaires entières, en particulier des légumes verts et non charnus, afin de maintenir un faible taux d'insuline et faciliter la perte de graisse.

Pourquoi est-il recommandé de faire au moins 10 000 pas par jour selon le Dr. Michael ?

Marcher au moins 10 000 pas par jour est un exercice simple et accessible qui permet de brûler environ 500 calories supplémentaires, contribuant ainsi à la perte de graisse de manière régulière.

Quelle est la différence entre la marche et la course en termes de perte de graisse selon le Dr. Michael ?

Selon Dr. Michael, la marche est préférable à la course pour la perte de graisse car le corps utilise principalement la graisse comme source d'énergie pendant la marche, tandis que la course utilise plus de glycogène.

Quelle est la quatrième règle mécanique mentionnée par Dr. Michael pour maintenir la tissu musculaire pendant la perte de poids ?

La quatrième règle mécanique est la formation musculaire par résistance, qui doit être effectuée au moins trois fois par semaine, mais pas plus de six fois, en s'assurant de pousser ses limites et de maintenir une bonne forme pour stimuler la croissance musculaire.

Pourquoi le sommeil est-il considéré comme la cinquième règle mécanique la plus importante par Dr. Michael ?

Le sommeil est essentiel car il permet au corps de se réparer et de se régénérer. Une bonne qualité de sommeil augmente les niveaux de testostérone, améliore la fonction métabolique et la sensibilité à l'insuline, et réduit l'appétit, contribuant ainsi à la perte de graisse et à la santé globale.

Quel est le protocole '10 3 2 1' recommandé par Dr. Michael pour améliorer la qualité du sommeil ?

Le protocole '10 3 2 1' recommande de ne plus consommer de caféine 10 heures avant le coucher, d'arrêter de manger 3 heures avant, d'éviter les liquides 2 heures avant le coucher et d'éviter les écrans émettant de la lumière bleue 1 heure avant le coucher pour améliorer la qualité du sommeil.

Outlines

00:00

🏋️‍♂️ Défis et succès dans la perte de graisse abdominale

Le Dr. Michael Diamonds, un nouveau professionnel de la bodybuilding, partage son expérience de 10 ans dans la gestion de phases de prise de poids et de découpe, utilisant ses connaissances médicales et de recherche scientifique pour améliorer ses méthodes. Il explique comment il a aidé des clients à perdre de la graisse abdominale efficacement en suivant cinq règles mécaniques qu'il a élaborées. Il insiste sur l'importance d'une approche scientifique et de l'effort pour obtenir des résultats, plutôt que de la chance, et invite les téléspectateurs à suivre ses conseils pour transformer leur corps.

05:02

🍽️ Jeûne intermittent : la clé pour une perte de graisse efficace

Dr. Diamonds introduit le jeûne intermittent comme première règle mécanique, expliquant comment cela permet d'atteindre automatiquement un déficit calorique en limitant le temps de consommation de nourriture. Il utilise l'analogie d'un ballon pour illustrer l'effet du jeûne sur la capacité de l'estomac et la quantité de nourriture ingérée. Il recommande de commencer avec un jeûne de 12 heures et de progresser vers des périodes plus longues pour éviter les plateaux de perte de poids et favoriser une adaptation métabolique. Il souligne également les avantages de la santé intestinale, de la fonction cérébrale et de la santé cardiovasculaire associés au jeûne.

10:04

🥚 Consommation de protéines : le secret pour la satiété et la préservation des muscles

La deuxième règle mécanique mise en avant par le Dr. Diamonds est la consommation de 50 grammes de protéines à chaque repas. Il soutient que la protéine est le macronutriment ayant l'effet de satiété le plus élevé, ce qui aide à réduire les apports caloriques. Il donne des exemples de sources de protéines et souligne les avantages de la protéine pour la stimulation de l'hormone de satiété, l'accélération du métabolisme et la construction musculaire. Il recommande de suivre cette règle pour éviter la perte de muscle pendant la perte de poids.

15:05

🚶‍♂️ Marcher pour brûler des calories et réduire la graisse

Dr. Diamonds propose la marche comme l'exercice le plus simple et accessible pour brûler des calories et réduire la graisse. Il explique que marcher 10 000 pas par jour peut aider à atteindre un déficit calorique de 500 calories, ce qui correspond à une perte de graisse d'environ 1 livre par semaine. Il recommande d'augmenter le nombre de pas pour une perte de graisse plus rapide, tout en soulignant les avantages pour la santé cardiovasculaire et mentale.

20:05

🏋️‍♂️ Entraînement de résistance pour construire et préserver les muscles

La quatrième règle aborde l'importance de l'entraînement de résistance pour construire la musculature et l'adapter face à un déficit calorique. Le Dr. Diamonds insiste sur la nécessité de s'entraîner de manière inconfortable pour stimuler la croissance musculaire et éviter la perte de muscle pendant la perte de poids. Il recommande un entraînement de trois à six fois par semaine avec une attention particulière à la technique et au défi pour maintenir la progression musculaire.

25:06

💤 L'importance du sommeil pour la perte de graisse et la santé globale

La dernière règle mécanique présentée par le Dr. Diamonds est le sommeil, qu'il considère comme la base de la vie et essentiel pour une perte de graisse efficace. Il compare le corps à une voiture ou une forêt qui a besoin de soins pour fonctionner correctement. Il souligne que le sommeil favorise la production d'hormones telles que la testostérone, améliore la sensibilité à l'insuline et réduit la faim, en particulier pour les aliments comfort. Il recommande un protocole de sommeil '10 3 2 1' pour optimiser la qualité du sommeil et faciliter la perte de graisse.

Keywords

💡Corps gras abdominal

Le 'corps gras abdominal' fait référence à la graisse qui s'accumule autour de l'abdomen. Dans la vidéo, le Dr Michael Diamonds aborde cette question en tant que problématique majeure à surmonter pour améliorer la santé et l'apparence physique. Il propose différentes méthodes pour réduire cette graisse, en se concentrant sur l'importance d'une alimentation équilibrée et d'un mode de vie sain.

💡Jeûne intermittent

Le 'jeûne intermittent' est une technique de restriction calorique qui implique de ne pas manger pendant certaines périodes de la journée. Le Dr Diamonds le mentionne comme l'une des règles mécaniques pour brûler la graisse abdominale, expliquant comment cela permet de créer un déficit calorique et de réduire la taille de l'estomac, contribuant ainsi à la perte de poids.

💡Protéines

Les 'protéines' sont soulignées comme un macronutriment essentiel pour la santé et la construction musculaire. Le Dr Diamonds recommande de consommer 50 grammes de protéines à chaque repas, car elles augmentent la satiété, améliorent la métabolisme et fournissent les briques pour la croissance musculaire, ce qui est crucial pour éviter la perte de muscle pendant la perte de poids.

💡Glucides

Les 'glucides' sont un autre type de macronutriment, mais le Dr Diamonds conseille de les consommer en provenance de sources alimentaires entières et de réduire leur consommation progressivement pour une perte de poids plus rapide. Il insiste sur l'importance de ne pas augmenter les glucides après le coucher pour une meilleure qualité du sommeil et une meilleure gestion de la graisse.

💡Entraînement de résistance

L' 'entraînement de résistance' est un type d'exercice visant à renforcer les muscles et à maintenir la masse musculaire pendant la perte de poids. Le Dr Diamonds le considère comme un élément clé pour prévenir la perte de muscle et augmenter la métabolisme à jeun, recommandant un entraînement régulier de trois à six fois par semaine.

💡Marche

La 'marche' est présentée comme un exercice cardiovasculaire simple et accessible pour brûler des calories et aider à la perte de poids. Le Dr Diamonds suggère de faire au moins 10 000 pas par jour pour augmenter la combustion de graisse, en expliquant que cela peut aider à perdre environ 4 livres de graisse par mois.

💡Sommeil

Le 'sommeil' est décrit comme la base de la vie et un élément crucial pour la santé, la récupération et la gestion du poids. Le Dr Diamonds insiste sur l'importance d'un sommeil suffisant pour réguler l'appétit, améliorer la production de hormones telles que la testostérone, et aider à prévenir l'insuline résistance.

💡Déficit calorique

Le 'déficit calorique' est la différence entre les calories consommées et celles brûlées. C'est un principe fondamental de la perte de poids mentionné dans la vidéo, où le Dr Diamonds explique que créer un déficit calorique est essentiel pour brûler la graisse abdominale.

💡Santé gut

La 'santé gut' fait référence à l'état de santé de l'intestin, qui est lié à la digestion et à l'absorption des nutriments. Le Dr Diamonds mentionne que le jeûne intermittent peut améliorer la santé gut en réduisant l'inflammation et en favorisant une meilleure absorption des aliments.

💡Marche de 10 000 pas

La 'marche de 10 000 pas' est un objectif quotidien fixé par le Dr Diamonds pour aider à la perte de poids. Il estime que cela peut contribuer à la perte d'une livre de graisse par semaine, soulignant que cette activité est accessible à tous et peut être intégrée dans le quotidien.

Highlights

Dr. Michael Diamonds, a professional natural bodybuilder and medical doctor, shares his 10 years of experience in body transformation.

Emphasizes the importance of utilizing scientific research and medical knowledge to improve bodybuilding processes.

Introduces five mechanical rules developed by Dr. Diamonds for effective and sustainable fat loss.

Discusses the concept of intermittent fasting as a simple and effective method for achieving a caloric deficit.

Provides a step-by-step guide on how to implement intermittent fasting, from 12:12 to 24-hour fasting.

Explains the benefits of caffeine and zero-calorie beverages for appetite suppression and insulin level management.

Stresses the significance of consuming 50g of protein per meal for satiety and muscle preservation.

Advises on carbohydrate intake reduction and the importance of whole food sources for faster fat loss.

Introduces the concept of walking 10,000 steps daily as a simple and effective exercise for burning calories.

Recommends increasing step count to 15,000-20,000 for faster weight loss results.

Details the importance of resistance training for muscle growth and maintaining muscle tissue during weight loss.

Suggests training with discomfort to continually challenge and grow muscle mass.

Presents sleep as a foundational aspect of life, crucial for weight loss, muscle growth, and overall health.

Provides the '10 3 2 1' sleep protocol for optimizing sleep quality and supporting weight loss efforts.

Discusses the impact of sleep on hormones like testosterone and insulin sensitivity.

Encourages prioritizing sleep as a primary strategy for those struggling with weight loss.

Invites viewers to share their experiences and transformations in the comments section for motivation.

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