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

Summary

El guion del video ofrece 10 hábitos poco valorados para alcanzar una transformación física a partir de un 30% de grasa corporal. El narrador, un médico, comparte su experiencia y conocimientos científicos para explicar la importancia de la actividad física, el ayuno intermitente, la ingesta de proteínas, entre otros, para perder peso de manera sostenible. Cada hábito está respaldado por ejemplos y explicaciones que demuestran cómo pequeños cambios en el estilo de vida pueden tener un impacto significativo en la salud y el bienestar.

Takeaways

• 🚶 Caminar al menos 10,000 pasos al día es una práctica clave para quemar calorías y perder peso, independientemente de la dieta.
• 🕗 El ayuno intermitente es una forma fácil de crear un déficit calorico y mejorar hábitos de alimentación de forma sostenible.
• 🥚 Consumir más proteína, alrededor de 40 a 60 gramos por comida, ayuda a construir masa muscular y a sentirse más satisfecho, lo que a su vez reduce la ingesta calórica.
• 🍔 Permitirse una comida 'cheat' semanalmente puede ser beneficioso para la psicología y la adherencia a largo plazo del plan de pérdida de peso.
• 🤝 La responsabilidad compartida con amigos o familiares puede ser un poderoso motivador y una herramienta para lograr el objetivo de perder peso.
• 💤 El sueño es esencial para el rendimiento, la recuperación y para evitar el consumo excesivo de alimentos por falta de energía.
• 🏋️ Cambiar el entorno y eliminar tentaciones y sustituirlos por opciones más saludables puede facilitar la adherencia al plan de pérdida de peso.
• 🏋️‍♂️ Realizar entrenamiento de resistencia, especialmente en la mañana, puede mejorar la consistencia y el estado de ánimo durante el día.
• 💧 Beber suficiente agua, aproximadamente la mitad del peso corporal en onzas, ayuda a mantener la hidratación y a reducir las ganas de comer.
• 🔟 No rendirse y ser consistente a largo plazo es crucial para lograr una transformación corporal sostenible.

Q & A

¿Cuáles son los hábitos subestimados mencionados en el script para lograr una transformación física?

El script menciona 10 hábitos subestimados, entre ellos, la importancia de caminar al menos 10,000 pasos al día, el ayuno intermitente, consumir más proteína, tener una comida 'cheat' semanal, tener cuentas claras, dormir más, cambiar el entorno, hacer entrenamiento de resistencia por la mañana, beber más agua y no rendirse.

¿Por qué es tan crucial el caminar al menos 10,000 pasos al día según el script?

El caminar 10,000 pasos al día es fundamental porque, en promedio, quemará 500 calorías, lo que ayuda a alcanzar el déficit calórico diario necesario para perder peso.

¿Cómo ayuda el ayuno intermitente a reducir la ingesta calórica?

El ayuno intermitente reduce la ingesta calórica al limitar el tiempo de alimentación, lo que hace que sea menos probable que se ingieran demasiadas calorías en un día.

¿Por qué es recomendable consumir entre 40 y 60 gramos de proteína por comida según el script?

Consumir entre 40 y 60 gramos de proteína por comida ayuda a reparar los tejidos musculares dañados durante el entrenamiento y a sentirse más satisfecho, reduciendo así la ingesta calórica.

¿Qué beneficios tiene tener una comida 'cheat' semanalmente según el script?

Una comida 'cheat' semanalmente puede ser beneficiosa psicológicamente al prevenir el agotamiento de la voluntad y la ansiedad por ciertos alimentos, lo que ayuda a mantener la sostenibilidad a largo plazo del plan de pérdida de peso.

¿Cómo puede tener la cuenta en claro una persona en términos de pérdida de peso según el script?

Tener cuentas claras implica tener un sistema de apoyo, ya sea con amigos, familiares o un entrenador, que pueda ayudar a mantenerse motivado y a cumplir con los objetivos de pérdida de peso.

¿Por qué es importante dormir más según el script?

Dormir más es esencial para la recuperación del cuerpo, la optimización del metabolismo y el mejoramiento del estado de ánimo, lo que facilita la adherencia al plan de pérdida de peso.

¿Cómo afecta el cambiar el entorno a la capacidad de una persona para perder peso según el script?

Cambiar el entorno, como quitar alimentos chatos de la vista y tener opciones saludables disponibles, reduce la probabilidad de caer en tentaciones y facilita la adherencia a un plan de dieta.

¿Por qué se sugiere hacer entrenamiento de resistencia por la mañana según el script?

El entrenamiento de resistencia por la mañana puede aumentar la consistencia y hacer que el día se sienta más productivo y energético, lo que a su vez puede mejorar el estado de ánimo y las decisiones alimentarias.

¿Cuál es el por qué de beber más agua según el script?

Beber más agua ayuda a mantener la hidratación, puede aumentar la metabolismo si se bebe agua fría, y reduce la sensación de hambre al hacer que el estómago se sienta más lleno.

¿Qué significa 'no rendirse' en el contexto del script y por qué es importante?

No rendirse significa ser paciente y consistiente en el proceso de cambio, entendiendo que la pérdida de peso y la mejora de la forma física son procesos que pueden llevar tiempo y no deben ser forzados de manera inmediata.

Outlines

00:00

🚶‍♂️ El Arte de Caminar

El primer hábito subestimado para lograr una transformación física es la práctica de caminar una cantidad específica de pasos. Se argumenta que caminar 10,000 pasos al día, en promedio, quema 500 calorías, lo cual es fundamental para alcanzar un déficit calórico diario. Este hábito no solo ayuda a perder peso, sino que también es una actividad fácil de incorporar en la vida diaria, ya sea visitando el supermercado, caminando por el parque o incluso utilizando un tape para caminar en casa o durante las reuniones de trabajo. La caminata es una forma efectiva de quemar calorías y mantenerse activo sin la necesidad de realizar ejercicios de alta intensidad.

05:01

🕗 La Magia de la Ayuna Intermitente

El segundo hábito es la ayuna intermitente, una técnica para crear un déficit calórico sin esforzarse excesivamente. Al limitar el período de tiempo en el que se ingieren alimentos, se reduce la cantidad total de calorías consumidas. Este método también tiene el efecto colateral de aumentar la energía matutina y mejorar la productividad, ya que el cuerpo se centra en otras tareas en lugar de en la digestión. Además, la ayuna puede ser un método sencillo de seguir y puede ser escalonado de acuerdo con el nivel de tolerancia y objetivos personales.

10:02

🥚 Consumir Más Proteína

El tercer hábito es el aumento de la ingesta de proteína, recomendando 40 a 60 gramos por comida, o en el caso de ser más específico, 50 gramos. La proteína es fundamental para la reparación de los tejidos musculares y el crecimiento muscular, lo que a su vez aumenta el gasto calórico basal y la satisfacción. Al incluir una cantidad adecuada de proteína en cada comida, se mejora la capacidad del cuerpo para construir músculo, se mantiene la masa muscular durante el déficit calórico y se reduce el apetito, ayudándonos a consumir menos calorías.

15:03

🍔 Una Comida de 'Cheat' a la Semana

El cuarto hábito subestimado es la inclusión de una comida de 'cheat' o refeed semanalmente. Esta práctica psicológica ayuda a mantener la motivación y evita el agotamiento de la voluntad, al permitir una liberación controlada de las restricciones dietéticas. Al tener una comida de refeed, se evita el acúmulo de antojos y la posibilidad de una recaída total en la dieta. Además, se ha demostrado que esta práctica puede ayudar a mantener y recuperar más masa muscular durante el proceso de pérdida de peso.

20:03

🤝 La Importancia de la Responsabilidad

El quinto hábito enfatiza la necesidad de tener un sistema de responsabilidad para apoyar el proceso de pérdida de peso. Al unirse a un grupo de amigos o familiares con objetivos similares, o al contratar un entrenador, se incrementa la probabilidad de éxito al tener apoyo y supervisión. La responsabilidad colectiva puede ser un poderoso motivador para mantenerse en el camino correcto y alcanzar los objetivos de forma sostenible a largo plazo.

25:04

💤 El Sueño como Aceite para la Máquina

El sexto hábito resalta la importancia del sueño para el bienestar y la pérdida de peso. El sueño actúa como el 'aceite' necesario para el correcto funcionamiento del cuerpo, permitiendo la recuperación y el mantenimiento de un perfil hormonal óptimo. La falta de sueño puede llevar a un aumento en la ingesta de alimentos, una disminución en la energía y en la productividad, y dificultar la adherencia a una dieta. Se sugiere dormir al menos 7 a 8 horas para mejorar la calidad de vida y facilitar la pérdida de peso.

🏋️ Cambiar el Entorno para apoyar la Transformación

El séptimo hábito sugiere cambiar el entorno para facilitar la pérdida de peso. Eliminar los alimentos chatos y no saludables del espacio doméstico y reemplazarlos por opciones más saludables puede reducir la probabilidad de caer en tentaciones y mejorar la consistencia en la dieta. La creación de un ambiente propicio al éxito en la pérdida de peso, incluyendo la selección cuidadosa de alimentos en la tienda y la elección de alternativas saludables, es fundamental para el logro de los objetivos.

🏋️‍♂️ Entrenamiento con Resistencia Temprano

El octavo hábito promueve el entrenamiento con resistencia en la mañana como una forma de mejorar la consistencia y la productividad del día. Al realizar ejercicios de fuerza en la mañana, se puede experimentar una mejora en la energía y en el estado de ánimo, al igual que una sensación de logro temprano en el día. Se sugiere que este hábito no solo ayuda a construir masa muscular y a aumentar la tasa metabólica basal, sino que también puede ser una excelente manera de comenzar el día en un estado positivo.

💧 Beber Más Agua para una Vida Más Saludable

El noveno hábito enfatiza la necesidad de beber suficiente agua para mantener el cuerpo hidratado y mejorar la salud general. Se sugiere que el consumo de al menos la mitad del peso corporal en onzas de agua puede ayudar a aumentar la代谢bolismo, reducir el apetito y mejorar la piel. La hidratación adecuada es clave para evitar confundir señales de sed con hambruna y para mantener un cuerpo funcionando de manera óptima.

🏆 No Renunciar: La Clave de la Consistencia

El décimo y último hábito subestimado es la importancia de no rendirse y mantener la consistencia en el camino hacia una transformación física. La paciencia y la persistencia son fundamentales para alcanzar los objetivos de forma sostenible. Se debe darle tiempo al cuerpo para adaptarse a los cambios y no caer en la tentación de abandonar el proceso. La consistencia en la dieta y el entrenamiento, a largo plazo, es la clave para lograr una transformación física duradera.

Keywords

💡Transformación física

La transformación física se refiere a los cambios en la composición corporal, generalmente para perder peso y/o ganar masa muscular. En el video, el tema central es mejorar el proceso de transformación a través de hábitos subestimados, como lo ejemplifica el cliente Shannon, quien logró mantener una vida activa y social a pesar de su proceso de transformación.

💡Hábitos subestimados

Los hábitos subestimados son prácticas diarias que a menudo pasan desapercibidas pero que pueden tener un impacto significativo en la salud y el bienestar. En el video, se destacan 10 hábitos específicos que pueden ayudar a lograr una transformación física, como es el caso del arte de caminar y la importancia de las 10,000 pasos diarios mencionados.

💡Zona de pérdida de grasa

La zona de pérdida de grasa se refiere al estado en el que el cuerpo comienza a quemar grasa en exceso. En el video, se menciona que para eliminar una libra de grasa, se necesitan quemar 3,500 calorías, lo que se relaciona con la importancia de mantener un déficit calórico diario de 500 calorías.

💡Caminar

Caminar es presentado como una actividad física fundamental para la pérdida de peso. El video enfatiza que 10,000 pasos diarios pueden quemar aproximadamente 500 calorías, lo que es una estrategia clave para alcanzar un déficit calórico y, por ende, perder peso.

💡Ayuno intermitente

El ayuno intermitente es una técnica para perder peso que involucra la restricción de los períodos de alimentación. En el video, se sugiere que el ayuno puede ser una forma fácil de crear un déficit calórico, mejorando hábitos de alimentación y aumentando la energía en la mañana.

💡Proteína

La proteína es un componente esencial de la dieta que ayuda a construir y reparar los músculos, y se asocia con la sensación de saciedad. El video recomienda consumir 40 a 60 gramos de proteína por comida, destacando su papel en la construcción de masa muscular y en el aumento del metabolismo.

💡Comida justa

Una comida justa, o 'cheat meal', es una comida indulgente que se permite en una dieta restrictiva. En el video, se argumenta que incluir una comida justa semanalmente puede ser beneficioso para la psique y ayudar a mantener una dieta sostenible a largo plazo.

💡Responsabilidad

La responsabilidad es el concepto de rendir cuentas a alguien más sobre tus acciones. En el video, se sugiere que tener un sistema de responsabilidad, como un grupo de apoyo o un entrenador, puede ser una herramienta poderosa para alcanzar metas de pérdida de peso.

💡Sueño

El sueño es esencial para el bienestar y la recuperación del cuerpo. El video enfatiza que el sueño insuficiente puede afectar negativamente la pérdida de peso, la energía y el estado de ánimo, y recomienda al menos 7 a 8 horas de sueño diarias para optimizar el rendimiento.

💡Entorno

El entorno se refiere a las condiciones y objetos que nos rodean y que pueden influir en nuestras decisiones. El video sugiere cambiar el entorno para facilitar el éxito en la pérdida de peso, como eliminar tentaciones de comida chata del hogar y reemplazarlas con opciones más saludables.

💡Entrenamiento matutino

El entrenamiento matutino implica hacer ejercicio temprano en la mañana. El video argumenta que entrenar en la mañana puede aumentar la productividad del día y mejorar el estado de ánimo, promoviendo una rutina diaria más consistente y efectiva.

💡Agua

El consumo de agua es fundamental para la hidratación y el bienestar general. El video recomienda beber al menos la mitad del peso corporal en onzas de agua al día, lo que puede ayudar a reducir el apetito y aumentar la代谢bolismo.

💡Persistencia

La persistencia es la capacidad de continuar con un esfuerzo a pesar de los obstáculos. El video enfatiza la importancia de no rendirse y mantener la consistencia en el tiempo, apuntando que los cambios significativos en la forma física a menudo toman tiempo y esfuerzo constante.

Highlights

La importancia de adquirir hábitos subestimados para lograr una transformación corporal, especialmente cuando se parte de un 30% de grasa corporal.

La implementación del arte de caminar como una de las primeras estrategias para quemar calorías, más importante que la dieta.

El porqué de caminar 10,000 pasos al día para alcanzar un déficit calorico diario de 500 calorías y su impacto en la pérdida de grasa.

Beneficios de utilizar un tapete de caminata en el trabajo para aumentar el número de pasos diarios.

La efectividad del ayuno intermitente para crear un déficit calorico sin esfuerzo y su influencia en la pérdida de peso.

El concepto de 'fasting' y su influencia en el hábito de comer, promoviendo una mayor eficiencia en la pérdida de peso.

La necesidad de consumir entre 40 a 60 gramos de proteína por comida para apoyar la construcción de masa muscular y la sensación de saciedad.

Cómo la ingesta de proteína aumenta la tasa metabólica y ayuda a quemar más calorías.

La ventaja de incluir una comida 'cheat' semanalmente para satisfacer antojos y mantener la sostenibilidad de la dieta.

La importancia de la accountability o rendición de cuentas en el proceso de pérdida de peso y la mejora del estilo de vida.

Cómo el sueño es esencial para el rendimiento y la pérdida de grasa, actuando como 'aceite' para el cuerpo.

La relación entre la falta de sueño y el aumento de la comida chatarra y la necesidad de cambiar el patrón de sueño.

La influencia del ambiente en las decisiones alimentarias y la estrategia de cambio del entorno para apoyar la pérdida de peso.

La ventaja de hacer entrenamiento de resistencia temprano en la mañana para mejorar la consistencia y la productividad del día.

La recomendación de beber al menos la mitad del peso corporal en agua para mantener la hidratación y reducir las señales falsas de hambre.

La importancia de la persistencia y la consistencia en el camino hacia una transformación corporal y la necesidad de ser paciente con el proceso.

Transcripts

10 underrated habits to get lean

starting at 30% body fat I've gone

through multiple Transformations myself

doing it over and over again and each

and every single time I've been able to

improve my process and it's been 10

times easier each and every single time

number one because of the knowledge I've

been able to gain but now I also know

what 10 underrated habits I need to

instill each and every single time to

achieve a similar transformation I did

the exact same with my client Shannon at

56 years old she was even able to still

enjoy her life she's a busy professional

running ay comp and still drinking two

glasses of wine every now and then as

she goes to her social events this is my

client Gary who just finished his 16

weeks working with me and in the past

Gary has yo-yoed in terms of his dieting

process and found himself in situations

where he's lost the weight but he could

never maintain the results however when

working with me I instilled these 10

underrated habits and now Gary can

confidently say he'll be able to

maintain this physique year round so if

you watch this video from start to

finish and you implement all 10 of these

habits I can guarantee that you will

will be able to get lean especially if

you're starting a 30% body fat let's not

waste any time let's get into the

underrated habit number one now as you

know I'm a medical doctor and I love

science if it can be explained with math

then I'm all for it and the first

underrated habit I was able to implement

with Gary and with all of my clients is

the art of walking and walking a

specific amount of steps and let me

explain to you why it is so important

even more so than your diet that you at

least established walking is something

that you've been able to do since you

were literally between 10 and 18 months

old but walking is the first step let me

explain why it's so important here let's

assume that this is one pound of fat and

this in terms of energy if you wanted to

get rid of this pound of fat you need to

burn 3,500 calories that's the amount of

energy it takes for this fat to

Disappear Completely and that's where we

get the equation that you need to be in

a daily 500 calorie deficit because

3,500 divided by 7 days in a week will

give you 500 calories now here's where

walking Comes This is where your height

and weight will come in but 10,000 steps

for the average person will usually burn

500 calories if you're taller and

heavier it may be a little less or if

you're smaller and thinner it may be a

little bit more steps than you're going

to need but 10,000 steps is the number

in general that you need to get to be

able to burn 500 calories and let's say

you've changed nothing else and all you

do is walk your 10,000 steps and you're

eating the exact same food you will lose

weight and this is exactly one of the

main strategies I implemented with Gary

and all my clients is to ensure that

just through the walking alone not even

through the diet that we're burning one

pound of fat so if we do the mathematics

if we can burn 500 calories a day 3,500

calories in a week that is going to

consequently give us about 4 lb in a

month that we can burn as a result of

the walking so my tips and

recommendations is find every

opportunity you can get to walk if it's

going to the grocery store if it is

going to go to see a park or a movie

wherever you find the opportunity walk

and if you're very busy like myself you

can get a standing desk and use a

walking pad that you can place right

under your standing desk and you'll see

this is very normal in my coaching

meetings that I have my clients walking

during our meetings because we know that

10 minutes of walking will give you a

thousand steps and if you're in one Zoom

meeting it's an easy way for 60 minutes

to get 6,000 steps I also have a walking

pad in my living room and I find every

opportunity to get my body to move so I

can burn more calories doing this alone

according to the mathematics you should

be able to burn at least 24 lbs in a

year if you just do 10,000 steps each

and every single day and the beautiful

thing of it is that it is so easy on top

of that research has shown because

walking is so low intensity it will tap

mainly into your fat stores as a source

of energy and as you increase the

intensity of any exercise your body will

utilize an energy source that's readily

available in this case glucose and this

is why usually high-intensity interval

training exercises will tap into your

glycogen source so you will see and

notice that if you just start walking

more let's say you change nothing your

clothes start fitting better your pans

start feeling better your pans start

feeling Tighter and you maybe even need

a new wardrobe I promise you this tip

number one I'm putting it in the

beginning because I want to be known as

that guy who told you to get 10,000

steps you finally decided to do it in

202 24 and now you have an amazing

physique without further Ado let's move

on into underrated tip number two tip

number two is intermitted fasting now we

understand to be able to lose weight you

need to be in a caloric deficit however

because this is an underrated tip we

want to have the easiest way that we can

lose this weight without it being any

effort and the easiest way to do that is

what we call time restricted feeding and

you may know it as intermitted fasting

look at these two cups cup number one is

representation of you having your

breakfast lunch your dinner and having a

snack because you're eating throughout

the entire day the likelihood that you

eat more calories is so much higher

however and introducing cup number two

this cup represents you skipping lunch

and only being able to eat your lunch

dinner and a snack you consequently will

eat less calories because you've

essentially skipped one meal entirely

and your stomach can only take so much

food in that day so intermittent fasting

is the easiest way that you can put

yourself in a caloric deficit not only

that the main magic behind intermitted

fasting is that it's an easy way to

understand hey this is one I should eat

and this is one I shouldn't you may or

may not know that breakfast actually

stands for break fast and it was really

created as a marketing tactic to get

people to start buying Foods in the

morning for them to eat and in reality

this is a practice I highly recommend

you may be different everyone isn't the

same but I highly recommend is doing

intermittent fasting it makes following

up plan a lot easier and in reality for

me and for all the people I work with

and again I do have clients who have to

eat breakfast but most of the people I

want to say 80% and in my own experience

I have to intermittent fast to get the

result I want not only that but when I'm

intermittent fasting because I've

shortened the window I get to eat a lot

more different foods because I have so

many calories allocated to my entire

dieting so I can eat my burger I can eat

fries I can eat the past of the rice all

the foods that I do enjoy because I've

just made the simple decision of taking

my calories that I'd usually eat in

breakfast and allocating that to my

lunch and dinner which gives me so much

options and the easy way to do it is

think of it like a credit card you have

$22,000 to spend which is 2,000 calories

do you want to spend it on a breakfast a

lunch a dinner and a snack or would you

rather get two to three really nice

things that you enjoy and that you can

do consistently all you need to do is

really maybe just have a black coffee

and in my experience outside of those

calories allowing you to get lean what

is also really beneficial is all my

clients including myself has seen this

Spike and energy levels in the morning

because you're not feeling tired or

sluggish from eating the food and as you

can imagine your body has to put

resources in energy towards digesting

breakfast but when all of that is just

focusing on on your work you're not

thinking about food and you're really

able to go through your day I found my

mornings to be so much more productive

without having to have breakfast in

there and I've been doing this for

nearly a decade I've tried both I highly

recommend that you try this underrated

tip and you'll just notice from

intermitted fasting alone that you'll

have much healthier eating habits you'll

consequently consume less calories but

again for weight loss it is calories in

versus calories out but without even

having to think about it or we the food

or track it eating in a smaller window

will consequently make you eat less

calories overall so this is the second

tip that I highly recommend that you

follow and doing so consistently you

don't necessarily have to do 168 or 24

you can start off with 1212 and then

work your way up to 104 and then to 168

and myself when I really get to low

calories when I'm in competition prep I

can go with far as fasting for 20 hours

and eating in a 4-Hour window period

this time I'm usually eating less

calories and my stomach can take the

digestive stress but that is tip number

two let's move on into the underrated

tip number three tip number three is

going to have a profound effect not only

on your ability to lose fat also on your

ability to build muscle let me explain

and that tip is to eat more protein 40

to 60 G of meal and if you want to be

specific you can even say 50 g of meal

let me explain for you to figure out how

much protein you really need to be

eating you can do this you can give

yourself 1 g of protein per pound of

body weight or you can give yourself 1 g

of protein per centimeter of height or

if you want to take it another step you

can take the average of both and then

that should be the amount of protein

that you're eating for the sake of this

video let's say you're 200 lb you need

to eat 200 g of protein what this

protein will do is that it's going to

make sure that you're giving your body

the building blocks right when you're

training you're damaging the muscle

tissue and you're creating micro tears

in your muscle and when you eat protein

it's able to repair it and create a new

layer on top of this and if you do it

for a month 2 months 6 months a year all

of a sudden you've created enough layers

to add muscle and on top of that what's

beautiful about adding muscle is that

this muscle requires energy so

consequently you'll need to eat more

calories because this is active tissue

that needs to live so I always look at

building muscle as a long-term

investment so the way you eat more

protein the more you're doing it as a

long-term investment to give you the

building blocks to build muscle not only

that the other benefits from eating more

protein is that protein has an amazing

effect of making you feel full see what

happens when you eat a chicken breast or

see what happens when you eat steak I've

never heard someone say hey Dr Mike I

got fat off of eating chicken breast and

steak or from eating egg whites because

those foods are extremely satiating they

will make you feel full and the Fuller

you feel throughout the day the less

calories you'll eat consequently and the

more fat that you will lose this way

you're also making sure that you're

maintaining your muscle mass as you're

in a caloric deficit and you're also

eating less calories cuz you're eating

more protein now it's very easy to hit

200 g of protein and remember this 6 oz

of lean ground beef will give you 50 g

of protein 6 oz of lean chicken breast

will give you 50 g of protein and the

same applies for egg whites and all you

need to do is divide that by how many

meals you want in the day let's say for

example you want to hit 200 g of protein

and you're going to have four meals then

you need to make sure in each and every

single meal you're eating 50 g 50 g for

breakfast and what you can have is a

protein oats for example or you can have

egg whites on toast for example or you

can have Greek yogurt mixing in with

protein there's so many options and this

is where the dieting building comes in

for lunch you can have lean ground beef

and rice for dinner you can have a

chicken breast and pasta or a chicken

breast with rice whatever combination

you want even if you want to take it

another step further if you drank a

protein shake with each and every single

meal you'd have let's say you want the

easiest way and the most underrated way

and each and every single meal you had

you made the rule that you'll have a

protein shake see what massive

difference that has in your physique

because consequently you're hitting your

protein intake and also you're going to

feel so much Fuller so the big advice

here with tip number three is eat more

protein and finally eating more protein

will also boost your metabolism why when

you eat more protein it takes more

energy for your body to break down that

protein and to digest it compared to the

carbohydrates and to the fats and this

is the fancy word we use for it called

the thermic effect of food so every time

you have more protein the more calories

your body is burning breaking down that

protein so the only downside to eating

more protein is if you have a kidney

condition however if you are healthy you

have no liver issues no kidney issues

they are more than fine to eat at least

1 g of protein per pound of body weight

and I'll give you the secret with a lot

of the clients that I work with I

sometimes like taking it a step further

and I may even give them as far as 1.3 g

of protein per pound of body weight

especially if they don't have any issues

because this circumvents any hunger that

they feel they get to eat more chicken

breast they get to eat more steak most

people like more Meats maybe they want

to eat a little bit more fish and

they've only ever seen a positive

outcome I have gone as high as 1.3 g of

protein per pound of body weight and

I've never seen any issues tip number

three is eat more protein let's move on

into tip number four this is a big one

and may be controversial but once a week

I want you to have a cheat meal what

I've seen psychologically with people is

as human beings we really like like on

and off we don't like something in the

middle so what happens is you'll go

through a month you'll be very motivated

and you'll say I'm not going to have any

cake I'm not going to have any burgers

or pizza I'm going to have nothing and

what happens is as time passes you build

this craving towards a particular food

and then one day your willpower breaks

and you have a bad day on your diet and

then you just binge on a particular food

usually having an entire cheat day and

you find yourself in this constant path

of I'm going to work really hard and

then I'm going to have a cheat meal and

I've seen the cycle happen too often

however if you're following all the

advice I've given you earlier research

has shown that if you have a refeed meal

or one cheat meal each and every single

week once a week you'll actually have

better results it has shown it's

compared two groups one group had no

refeed meal SL cheat meal and the second

group had a refeed meal the second group

actually managed to maintain and retain

more muscle tissue why because when they

had a refeed meal they felt more

energetic the following day so for

example my clients will have their

refeed meal on on Sunday and they'll

feel more energetic on a Monday Tuesday

and Wednesday so what happens on those

days they actually train harder they get

more steps and also they've gotten the

psychological break from a monotonous

diet and what happens is they follow the

plan so much more because they know hey

on Sunday I get to have this meal as a

reward for my hard work so it also

allows the plan to be sustainable

longterm versus this hey you can never

have this it's almost like the idea of

that hey never press this red button at

some point or you're going to want to do

is smash that red button so having one

cheat meal not a cheat day when I say

cheat meal I don't mean have a burger

have fries have a milkshake and then

wait for a hour and then have some

cookies after that I mean have one meal

maybe it's a burger with small fries and

make that your rule consistently but

follow a plan throughout the week that

will serve you better instead of having

an entire cheat day or putting yourself

in a situation where you decide I'm not

going to have an entire cheat day I've

seen this happen with men's physique

competitors because they decide they're

going to go go through a prep without

any cheat meals at all they usually tend

to regain a lot of the weight post show

because their body and themselves have

this High craving for all these Foods

because they've told themselves for the

last 4 to 6 months not to eat anything

psychologically it's a lot easier to go

through an entire life transformation

having that cheat meal instead of saying

I'm not going to do it ever again

because the likelihood is so little so

in terms of physical and mental benefits

I recommend doing a cheat meal and be

sensible about the cheat meal you have

some of my clients I tell them hey don't

go for a large pizza go for a small

pizza be sensible and then you can do

the small pizza once a week and they

said thank you for that Dr Mike because

it allowed it to be sustainable I get to

share a meal with my family and now this

becomes more of a lifestyle you're able

to accept it so much more but let's move

on into tip number cinko number five

people tend to want to lose fat fast and

they want to do it alone but you tend to

gain the weight back when you go fast

but if you want to go far go together

and this is where I want to bring up

accountability as human beings we work

so much better in a larger ecosystem

because it's very beautiful watching us

work together in unison and I highly

recommend utilizing the same approach

with your fat loss if you can find a

group of friends family members who can

hold each other accountable it is one of

the most powerful tools you can hold to

be able to reach a certain destination

because whenever you find yourself in a

situation that you want to buckle on

your diet you want to go out drinking or

you want to have a cheat day you'll

think about all the other people who are

also depending on you or that you're

working on a particular goal together

and you will see that you'll do so much

better I'll give you an example I work

so much harder now in my company not

because of the goals that I want to hit

but because of everyone else that's

surrounded and belongs to that company

because I want to see success for them

as well and this is why I highly

recommend a create a group with your

friends maybe put money into that group

and say hey we're all going to put $100

and the person who loses the most weight

and 4 months from I'll get that you

watch what amazing results you see

another thing you can do is just decide

between you and your family members and

say hey let's all lose weight together

create a group make a pack and agree and

see how much better the results will be

because you'll think about them every

time you consider maybe wavering off of

the diet and yes the more paid version

of what I'm speaking about is finding

coaching this is why athletes like

LeBron James or Cristiano Ronaldo have

coaches not because they're they're

already the best athletes but number one

having someone who can give you an

objective opinion and someone who wants

the best for you will always be able to

elevate you they'll be able to pick you

up when you fall down so I highly

recommend being held accountable by

somebody if it's your family members

it's your friends or if you want to take

it a step further pay for coaching I

will give you an example I have always

worked with a coach not because I don't

have the knowledge but because I know

that if I listen to someone I respect

and I need to check in with them once a

week the likelihood that I will follow

the process is so much better and I

utilize this tactic to my own Advantage

so I don't just talk the talk I walk the

walk and only this year did I learn why

not do the same in my life with business

or with mentorship or even life decision

I've had many different coaches and now

I know if I really want to get to a

certain destination find someone who's

done it before to get me to that result

and if you're in that point you are a

busy professional those are the people

that I work with guys who have already

succeeded in other parts of their life

because they understand what hard work

is like and they just haven't been able

to take care of themselves you finally

want to get a six-pack you want a

science-based guaranteed format that

will get you there you want not to

stress about this anymore about what to

eat how to train all of that then I

highly recommend you fill out the

application in the description below to

be able to work with me myself and my

team will jump on the coal and see if

we're a good fit really see what's going

on we may even just give you some advice

and that might be the best but if we

feel that hey we can definitely help you

we'll tell you about what we do getting

some sort of accountability is an

amazing Fe and what I do I put it on

social media I put it on YouTube hey I'm

competing February 4th I put it on

Instagram because I know that I never

want to let you guys down so that's a

recommendation even utilizing your

social media to your advantage but

that's tip number five tell a friend it

is an extremely powerful tool that you

should take advantage of and that's why

I've put it in my underrated list let's

move on into tip number six tip number

six is sleep I highly recommend you

sleep more and the way you need to think

of sleep is more so as the oil to your

machine if you have a Ferrari however if

the Ferrari and the engine has no oil at

all the car a will function suboptimally

or B the car will break down and that's

what's happening to most of you guys

you're not sleeping enough there's not

enough oil in your engine and at the end

of the weekend you're craving for high

satet Foods you want a doughnut you want

to go out to drink or you're super tired

and you're looking for serotonin in

other places and it's so much harder

follow a diet as a result of a lack of

sleep sleep is the Dark Horse to so many

people's fat loss I've had clients who

are in decent shape maybe at 15% on 6

hours of sleep and they couldn't get

past that point when I gave them 8 hours

it gave their body more time to recover

more time to burn more calories fixing

all the mistakes you've made and as a

result it's being able to allow them to

improve their levels of testosterone

production and go from 15% to 10%

because they've now oiled their machines

so much more so if you're a fan of Call

of Duty or FIFA or any sport you're

playing it on hard mode not sleeping

enough so yes can you see results

sleeping 6 hours yes and I went through

that through Medical School however I

had to do so much more cardio and cut my

calories so much more and had to stay

disciplined so much more through that

period because I was sleeping so little

however when I was able to shift that

sleep pattern from 6 hours to 7 hours I

could tell the difference I was less

hungry I didn't feel like going out to

eat at McDonald's or have Pizza Hut or

have a donut and when I was sleeping 8

hours I would notice that my weight

would just keep on flying off if I was

in a caloric deficit because my body was

working for me my metabolism was

optimized my hormonal profile was

amazing so if you want to be able to do

the most easiest thing for yourself is

sleep more I promise you I've had

clients without changing their diet

without changing anything all I did was

like Hey for the first week you're so

busy the only thing I want you to do is

sleep more what happened was as a result

they were eating better Foods cuz they

just felt better they felt healthier

they were more energetic you know when

you're not sleeping enough you feel very

tired but when you're sleeping more

you're like you know what I want to take

a walk I want to go here they train

better and as a result week two weeks

passed and their weight was flying off

because they were making better

decisions as a result of giving their

body enough time to recover and it's the

same way as if you think of a Tesla if

you spend more time charging your Tesla

it's going to be able to go further and

the same appies with sleep you cannot

understate how much sleep has an effect

and I'll say this to you guys if you're

in your teens you can maybe get away

with sleeping being less because your

testosterone is producing at such a high

level your body is growing so you're

burning calories already but once you

get into the 25 208 30s 40s 50s it

becomes so much harder because you're

not in a growth stage anymore and you

need to be a lot more detail orientated

and the first thing you can do is just

deciding to go to bed earlier or decide

to wake up a little later such a simple

decision that has a profound effect and

I'll say this for all the hey I need to

work hard I'm so busy I work with some

of the busiest people I am one of the

busiest people I know and what I've

realized is that when I sleep 7 to 8

hours I'm more productive in my time

which allows me to complete more things

and on top of that I have better ideas

I'm in a better mood and I am better for

everyone around me and it's allowed me

to see more success and it allows me to

be a 2.0 version of myself I highly

recommend you give sleeping 8 hours 7 to

8 hours a go so that you can see what

the 2.0 version of yourself looks like

and the best way I can describe it is

like you get to take the Limitless pill

and see what version of yourself comes

out on the other side sleeping 8 hours I

even say give yourself a week trying it

and see what difference it makes let's

move on into the next tip the next tip

is change your environment and this is

something I learned and I know what a

lot of students and when you're living

with your family or you're living with

other people who aren't after your same

goal it becomes a lot more difficult if

you have cookies on your kitchen

countertop you open your fridge there's

leftover pizza you're drinking nonzero

calorie drinks and your environment

isn't suited for your goal to lose

weight the likelihood that you mess up

is so much higher it is much harder to

resist than just to avoid it completely

so I highly recommend and this is

something I always do whenever I go

through a competition prep I get rid of

the candy bars the chocolates the

cookies I get rid of it all if you don't

want to have to throw it in the bin put

it in a location for yourself that's

unfavorable that's not easy put it at a

very tall kitchen countertop and

research has shown that when you make it

difficult to reach foods that aren't to

your benefit it results in a a lot

better results for you because you end

up eating less cookies because it's so

difficult or you end up eating less cake

or messing up on your diet as a result

so if you have anything in your

environment that isn't supporting your

CS let's say for example you're an

alcoholic and you keep wine and vodka in

your fridge you're not making your

situation any easier it's much better to

not keep any alcohol at home and it

starts when you're in the grocery store

when you're buying the foods that you

need just don't buy any of the things

that won't benefit you at all and if you

want to take it a step further which is

what I do with my clients we actually

end up picking healthy alternatives

right so instead of a Snickers bar we're

getting Quest Bars instead of getting

the normal ketchup we're getting the

reduced sugar ketchup instead of going

to buy a burger maybe buy ingredients so

you can make a burger for yourself at

home but changing your environment has

the most profound effect on your ability

to see success and this doesn't just

apply to your ability to want to lose

fat and get lean but this applies into

everything in your life if you want to

study more you need to create that

environment and this is more so

specifically talked about in the book by

James clear so if you ever come to my

home or you've seen my home everything

is optimized for me to succeed I have a

treadmill near my desk I have a

treadmill near my TV which I don't mind

spending time on I have a treadmill here

behind my desk any scenario where I can

move more eat healthier I will always

make that decision let's move on into

the next tip in terms of training

routines we understand to be able to

build muscle we need to do resistance

training research has shown that

individuals who resistance train more

better results because they're a lot

more consistent and this is the same

thing I've seen with my clients when I'm

able to get them to train in the morning

they go a lot more consistently and they

feel a lot better throughout the day

there's no scientific explanation behind

why this is but if I could say in my own

experience when I've decided to train in

the morning and this is one of the

things I started doing waking up at 5:00

a.m. I was more productive in my day I

felt a lot more energetic and I was much

happier from training in the morning cuz

I felt like I accomplished something and

I personally want to say it's probably

as a result of the release of endorphins

from training in the morning so if

you're looking for a good way to start

your day off happy in a good way

consistently I highly recommend maybe

making a slight shift waking up early

and going to train so I highly recommend

number one resistance training as a

habit because you want to build muscle

long term so you have that desired

physique and you boost your metabolism

there's just so many more benefits but

not only just resistance trading but

doing it in the morning will give you a

much better productive day throughout

and if you find yourself struggling the

first week will be a challenge but

you'll just notice that it's a good

habit to have and it will become

seamless so I highly recommend training

in the morning and then rather getting

some rest in the evening and going to

bed sooner this will be so much better

for you overall and I've been doing this

for nearly a decade and now 3 years with

sculpt by science and with everybody

I've ever made that recommendation to

they've never said I don't regret it

again this isn't a one-size fitle

scenario but if you can find the

opportunity do make that change let's go

on into the next tip number nine

drink more water as you go throughout

your entire day you may feel signals of

hunger but you'll be surprised that a

lot of those hunger signals you're

feeling is actually a signal for thirst

and dehydration so overall what I

recommend is you want to drink about

half of your body weight in ounces so if

you're 200 lb you want a minimum of 100

oz worth of water if you're 250 lb the

same applies but in general I always

recommend to drink anywhere between 8 to

1.2 gallons of water each and every

single day number one it should help you

in terms of your metabolism if you're

drinking cold water your body needs to

warm that water up and it will boost

your metabolism research has shown that

it may not play a bigger role but what

it does help with number one keep you

hydrated and number two you're less

likely to consume so much more calories

because you're spending a lot of the

time drinking more water and your

stomach will feel Fuller it's amazing

for your skin so if you're someone who

doesn't have amazing skin hydrating and

having water in your system is so much

better for your skin and it has so many

more benefits that I could make an

entire video on but drink more water

again half of your body weight in ounces

and it's an easy way to calculate and I

would say that's on the minimum end but

usually I'm sure you've heard a gallon a

day let's move on to the final tip

number 10 is don't give up with people

who've wanted to work with sculpt by

science I've heard so many stories and

the main issue I see with so many people

is that they give up and when I say that

I'm talking about consistency as well if

you're not in great shape if you're at

30% body fat it took you some time to

get there and I don't mean that you went

from 10% to 30% in 1 month it took you 2

months 3 months 4 months it maybe even

took you 6 years or you've been that way

your whole life making a change in terms

of getting in shape will take the same

amount of time it can be shorter if you

know what you're doing but be patient

with your body by myself I've seen too

many people give up way too soon or

they've just not given their body enough

time so be patient with yourself and

just be consistent that is number 10 do

not give up I see too many people do

that I I was speaking to a gentleman and

I'm not going to mention his name but I

was speaking to him and he said hey Dr

Mike I've been overweight my entire life

I've taken testosterone I've taken AIC

I've taken semi glutide I've done

calorie counting I've done CrossFit I've

done all these things and I've not been

a I I lose about 20 lbs but I'm still

overweight I've tried any everything and

I'm ready to give up and I asked him hey

how long have you been trying to eat low

calories right how long have you been

trying to lose weight and he says Hey

for about 3 to 4 years now I've really

been trying and I said hey have you ever

tried to give your body a break and

actually eated maintenance and his eyes

lit up you can try and lose weight all

the time and if maybe gave his body a

chance and just ateed maintenance you

didn't even have to be in a surplus ated

maintenance for 6 months and then from

there decreas his calories you would

have gotten his result the point I want

to make is all the answers you seek in

your life from diet and training to

business to Lifestyle is all out there

you just need to be patient enough to

reach there even right now I have things

that I can be frustrated on but as long

as I know I'm taking one step forward

even if it's a small one each and every

single day I am happy but I'll leave the

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cheers