10 Underrated Habits To Get Lean | Starting at 30% Body Fat

Summary

Dr. Michael Diamonds, a medical doctor and professional natural bodybuilder, shares 10 effective habits for transforming one's physique, especially for those starting at 30% body fat. The habits include walking 15,000 steps daily, consuming 30-50g of protein per meal, ensuring 7-8 hours of sleep, training in the AM and eating in the PM, tracking diet, self-monitoring weight, drinking a gallon of water, practicing Zone 2 cardio, incorporating refeed meals, and utilizing healthy recipes. These strategies aim to build muscle, lose fat, and improve overall health and longevity.

Takeaways

• 😀 Dr. Michael Diamonds, a medical doctor and professional natural bodybuilder, shares his expertise on transforming physique through five underrated habits.
• 🚶‍♂️ The '15,000 Rule' emphasizes taking 15,000 steps daily for fat loss, cardiovascular health, and longevity, as walking is a sustainable and health-beneficial activity.
• 🥚 Protein is crucial for muscle building and satiety, with Dr. Diamonds recommending 30-50g of protein per meal to aid in weight loss and muscle gain.
• 💤 'The Awakening' stresses the importance of 7-8 hours of sleep for hormone regulation, mental clarity, and overall health, which is foundational for transformation.
• 🏋️‍♂️ Training in the AM and eating in the PM is suggested for increased productivity and better diet adherence, aligning with intermittent fasting principles.
• 📊 Tracking food intake the night before or once a week can simplify diet management, reduce decision fatigue, and improve consistency in eating habits.
• 🤔 Weighing oneself daily serves as a self-monitoring tool that can adjust behavior and create a positive feedback loop for weight loss progress.
• 💧 Drinking a gallon of water daily can help with hunger management, nutrient transportation, and overall health by ensuring proper hydration.
• 🏃‍♂️ Engaging in Zone 2 cardio, exercising at 60-70% of max heart rate, promotes cardiovascular health and longevity, in addition to aiding in fat loss.
• 🍔 'Cheat More' suggests incorporating refeed meals to maintain muscle mass, improve training output, and create a positive association with food while losing weight.
• 🍲 Having a variety of healthy recipes for favorite foods can turn a diet into a sustainable lifestyle, making it easier to make better food choices regularly.

Q & A

What are the five underrated habits shared by Dr. Michael Diamonds for transforming one's physique?

The five underrated habits mentioned by Dr. Michael Diamonds are: 1) Following the 15,000 steps rule for daily walking, 2) Consuming 30 to 50 grams of protein per meal, 3) The Awakening, which emphasizes the importance of 7 to 8 hours of sleep, 4) Training in the AM and eating in the PM, and 5) Tracking diet the night before or once a week.

Why is walking 15,000 steps daily recommended for fat loss?

Walking 15,000 steps daily is recommended because research shows that walking primarily uses fat stores for energy compared to carbohydrate stores, and it's a sustainable activity that can be done year-round, unlike more intense exercises.

What are the benefits of consuming 30 to 50 grams of protein per meal?

Consuming 30 to 50 grams of protein per meal helps in building muscle, restricts calorie intake due to increased satiety, and increases the thermic effect of food, which means the body burns more calories to break down the protein.

How does sleep impact muscle building and overall health?

Sleep is crucial for muscle building as it is the time when the body repairs and grows muscles. Lack of sleep can decrease testosterone levels by 30%, affecting energy levels and performance. It also contributes to better brain health by clearing waste material and reducing the risk of Alzheimer's or dementia.

What is the significance of training in the morning and eating in the afternoon?

Training in the morning increases productivity and energy levels for the day, while eating in the afternoon allows for better focus on important tasks in the morning without the distraction of hunger. It also aligns with the concept of intermittent fasting, which can aid in weight loss.

Why is it beneficial to track diet the night before or once a week?

Tracking diet the night before or once a week helps in planning meals ahead of time, reducing stress and the likelihood of making poor food choices. It also allows for better consistency in diet, leading to more stable weight loss and energy levels.

What additional habits did Dr. Michael Diamonds suggest beyond the initial five?

Beyond the initial five habits, Dr. Diamonds suggested: Weighing oneself daily for self-monitoring, drinking a gallon of water daily, incorporating Zone 2 cardio for cardiovascular health, practicing refeeds for maintaining muscle mass, and using recipes to create healthy alternatives to favorite foods.

How does daily weighing serve as a tool for self-monitoring and behavior modification?

Daily weighing provides immediate feedback on weight changes, which can influence behavior throughout the day. If no weight change is observed, it prompts individuals to be more conscious of their actions, while weight gain can lead to corrective measures and adjustments in diet or activity.

What is the recommended daily water intake according to Dr. Diamonds and why is it important?

Dr. Diamonds recommends drinking a gallon of water daily. This helps with transporting nutrients, improving skin health, and reducing hunger by ensuring that thirst signals are not confused with hunger signals.

Can you explain the concept of Zone 2 cardio and its benefits?

Zone 2 cardio refers to exercising at a heart rate between 60 and 70% of the maximum, typically 110 to 120 beats per minute. It is beneficial for fat loss and cardiovascular health, and research suggests that it can contribute to longevity.

What is the rationale behind the 'cheat more' strategy suggested by Dr. Diamonds?

The 'cheat more' strategy involves maintaining a slight caloric deficit throughout the week and then having a refeed meal once a week. This approach creates a positive feedback loop, provides a reward for following the diet, and helps maintain muscle mass, which can lead to a lower body fat percentage over time.

How does having healthy recipes for favorite foods help in making a diet more sustainable?

Having healthy recipes for favorite foods allows individuals to continue enjoying the foods they love while ensuring they meet their macronutrient goals. This makes the diet feel less restrictive and more like a sustainable lifestyle change rather than a temporary fix.