How To Fix Your Body in 4 Weeks (Before Summer)

Summary

This video presents a 7-step process to transform your body in under 4 weeks without extreme dieting or intense workouts. It emphasizes boosting the resting metabolic rate (RMR) through small lifestyle changes, such as spreading caffeine intake throughout the day, chewing sugar-free gum, shaving body hair for a leaner look, using a sauna, drinking cold water, adding spicy foods to meals, walking after eating, and chewing food 32 times to control portion sizes. These easy adjustments help increase calorie burn, reduce fat, and enhance muscle definition, preparing your body for summer.

Takeaways

• ☕ Start your day with caffeine and consume it in small doses throughout the day to boost your resting metabolic rate by up to 11%.
• 🍬 Chew sugar-free gum throughout the day to burn additional calories and enhance your jawline definition.
• ✂️ Use a body trimmer with a 5mm clip against dry skin to get a closer shave and make your muscles look more shredded.
• 🧖‍♂️ Utilize saunas to shed water weight and improve muscle definition by sweating out 2 to 5 pounds in one session.
• ☀️ Apply tinted sunscreen for a darker complexion, which helps define muscle contours while protecting your skin from sun damage.
• ❄️ Drink cold water to increase your resting metabolic rate by 4.5%, burning more calories daily.
• 🌶️ Add spicy foods like chili flakes or Tabasco to your meals to burn extra calories through increased digestion activity.
• 🚶‍♂️ Walk immediately after each meal to help digest food faster and burn more calories, reducing fat storage.
• 🍽️ Chew each bite of food 32 times before swallowing to produce more leptin, reducing overeating by making you feel fuller.
• 💡 These simple lifestyle changes can collectively increase your daily calorie burn and improve your body’s appearance without strict dieting or intense workouts.

Q & A

What is the main goal of the seven-step process described in the video?

The main goal of the seven-step process is to transform the body and increase the resting metabolic rate (RMR) to burn more calories without dieting or exercising, ultimately helping individuals look more shredded and summer-ready in under four weeks.

How does caffeine affect the resting metabolic rate (RMR)?

Caffeine increases the heart rate, which boosts the RMR. A 100 mg dose of caffeine can increase RMR by 3-4%, and consuming caffeine every two hours for 12 hours can raise RMR by 8-11%, leading to an additional burn of around 150 calories.

What type of gum is recommended, and why does it help in burning calories?

Sugar-free gum is recommended because it has no calories and can burn up to 11 calories an hour when chewed throughout the day. This can result in burning around 120 extra calories daily if chewed between meals.

What is the three-step bodybuilder technique to look more shredded?

The three-step bodybuilder technique involves: (1) trimming body hair with a 5mm clipper to make muscles more defined, (2) using a sauna to lose water weight and increase muscle definition, and (3) applying tinted sunscreen to enhance the appearance of muscle contours and provide a natural, darker glow.

How does changing the temperature of drinking water help in burning more calories?

Drinking cold water (37°F or 3°C) can increase RMR by 4.5%, which leads to burning an extra 7 calories for every cup of water consumed. Drinking eight glasses of cold water a day can burn an additional 50 calories.

What effect do capsinoids have on calorie burning?

Capsinoids, found in spicy foods, increase calorie burning by approximately 10 calories per meal. Adding capsinoids like Tabasco, chili flakes, or chili powder to three meals a day can help burn an extra 30 calories daily.

Why is walking immediately after a meal recommended?

Walking immediately after a meal helps the body digest food faster and reduces the amount of fat stored after eating. This technique has been scientifically proven to burn more calories and aid in weight management.

What does 'masticate 32 times' mean, and how does it help with calorie control?

'Masticate 32 times' means chewing food 32 times before swallowing. This process triggers the brain to produce more leptin, a hormone that signals fullness, reducing the likelihood of overeating and helping control calorie intake.

How does the process of using a sauna help in looking more shredded?

Using a sauna helps to shed water weight, which acts as a layer between the muscle and skin, softening muscle definition. Sweating out water weight in a sauna session can make the muscles appear more defined and shredded.

Why is it important to use tinted sunscreen in this process?

Tinted sunscreen enhances the contours of muscles by giving the skin a darker complexion, which makes muscles appear more defined. It also protects the skin from sun damage while improving the overall appearance of a lean, shredded body.

Outlines

00:00

🏋️‍♂️ Introduction to a 7-Step Body Transformation

The speaker introduces a 7-step process for body transformation in under 4 weeks. The key focus is to naturally increase the resting metabolic rate (RMR) without dieting or exercise. The average American male's RMR is around 2,250 calories, and the goal is to raise this to 3,110 calories. The first step involves modifying caffeine consumption to boost metabolism.

05:00

☕ Boosting Metabolism with Caffeine

Caffeine can increase your RMR by 3-4%, and drinking it regularly can enhance this effect even more. A study showed that consuming caffeine every 2 hours increased RMR by 8-11%, burning an extra 150 calories. The speaker suggests starting the day with caffeine and sipping green tea throughout the day to keep the metabolism high, helping to burn more calories without effort.

10:01

🍬 Chewing Gum for Calorie Burn and Jaw Definition

Chewing sugar-free gum throughout the day can increase your RMR while also defining your jawline. Each hour of chewing burns around 11 calories, adding up to 120 calories daily when combined with breaks for meals. This method brings the total calorie burn to 2,520, making it an easy way to boost fat loss.

✂️ The Bodybuilder Shaving Technique

Bodybuilders use specific techniques to appear more shredded, including trimming body hair with a 5mm clip against the grain while dry. This method cuts hair close to the skin, making muscles look more defined. The speaker recommends using the Manscaped Lawn Mower 5.0 trimmer for the best results.

💦 Shedding Water Weight in a Sauna

Using a sauna for 30 minutes can help you lose 2-5 pounds of water weight. The speaker combines this with light exercise like squats and push-ups to sweat even more. By reducing water weight, the definition of muscles is enhanced, especially after trimming body hair.

🌞 The Importance of a Tinted Sunscreen

The final step in the bodybuilder's technique is using tinted sunscreen instead of a spray tan. A sunscreen with a matching skin tone adds a natural glow while protecting the skin from sun damage. The darker complexion helps muscles appear more defined, completing the transformation.

🥶 Drink Cold Water for Extra Calorie Burn

Drinking cold water (around 37°F or 3°C) instead of room-temperature water can increase RMR by 4.5%, burning an extra 7 calories per cup. If you drink the recommended 8 glasses of water per day, you can burn an additional 50 calories, raising your total calorie burn to 2,570.

🌶️ Add Capsinoids to Your Meals

Capsinoids, found in spicy foods like chili flakes or Tabasco, can increase calorie burn by 10 calories per meal. Adding these ingredients to three meals daily will burn an extra 30 calories, pushing the total RMR to 2,600. This technique is a simple way to enhance the body's natural fat-burning process.

🚶 Walk After Every Meal

Walking immediately after a meal can help digest food faster and burn more calories. The speaker suggests walking to and from restaurants during lunch breaks to integrate this tip into daily routines. This practice prevents fat storage and adds to the overall calorie burn.

🍽️ Chew Your Food 32 Times

Chewing food 32 times per bite stimulates the production of leptin, a hormone that signals fullness. By chewing more, you reduce the chances of overeating, helping control calorie intake. This small habit can make a big difference in managing weight and improving health.

Keywords

💡Resting Metabolic Rate (RMR)

The Resting Metabolic Rate (RMR) refers to the number of calories the body burns while at rest. In the video, the speaker discusses how the average male burns 2,250 calories a day without exercise, representing the RMR. The goal of the video is to increase this rate through simple lifestyle changes like drinking caffeine and chewing gum.

💡Caffeine

Caffeine is a stimulant found in coffee and tea that temporarily boosts metabolism by increasing heart rate. The speaker suggests consuming small doses of caffeine throughout the day to elevate the RMR by up to 8-11%, which leads to burning more calories without additional effort.

💡Sugar-Free Gum

Sugar-free gum is a type of chewing gum that contains no sugar and thus has fewer calories. In the video, it is recommended to chew sugar-free gum throughout the day to not only reduce calorie intake but also increase calorie burn by up to 11 calories an hour, contributing to a higher RMR.

💡Body Trimming

Body trimming refers to removing body hair, particularly to enhance the visibility of muscle definition. The video discusses using a body trimmer to cut hair close to the skin, making the body appear more shredded, which is a common technique used by bodybuilders to enhance their appearance.

💡Sauna

A sauna is a small room or space designed to promote sweating by exposing the body to high heat. In the video, the speaker recommends spending 30 minutes in a sauna to lose water weight, which can lead to shedding 2-5 pounds quickly, enhancing muscle definition by reducing water retention.

💡Tinted Sunscreen

Tinted sunscreen is a sunscreen product that has a slight tint matching skin tones, providing sun protection while enhancing the skin's appearance. In the video, it is suggested to apply tinted sunscreen to give the skin a darker complexion, which makes muscles appear more defined, similar to the effect of a spray tan.

💡Cold Water

Cold water, in the context of the video, refers to water at a temperature around 37°F (3°C), which can increase calorie burn. The video mentions a study where drinking cold water boosted participants' RMR by 4.5%, leading to an extra calorie burn of about 7 calories per cup.

💡Capsinoids

Capsinoids are compounds found in spicy foods, such as chili peppers, that can increase calorie burn by enhancing the body's natural digestion process. The video recommends adding capsinoids, like chili flakes or Tabasco sauce, to every meal to burn an additional 10 calories per meal, raising the overall metabolic rate.

💡Walking After Meals

Walking after meals refers to taking a short walk immediately following a meal to improve digestion and increase calorie expenditure. The video emphasizes that walking right after eating can reduce fat storage and increase the overall number of calories burned throughout the day.

💡Masticating

Masticating means chewing food thoroughly. The video advises chewing each bite 32 times to trick the brain into feeling fuller sooner by stimulating the release of leptin, a hormone that signals satiety. This helps prevent overeating, contributing to weight management.

Highlights

Transform your body in under 4 weeks by boosting your resting metabolic rate without diet or exercise.

Drinking caffeine in small amounts throughout the day can increase your resting metabolic rate by up to 11%.

Chewing sugar-free gum all day can burn an additional 120 calories daily.

The three-step bodybuilder technique: trim body hair, shed water weight in a sauna, and use tinted sunscreen for a shredded look.

Using a body trimmer with a 5mm clip and shaving against the grain will enhance muscle definition.

Spending 30 minutes in a sauna can shed 2-5 pounds of water weight.

Tinted sunscreen in your skin tone helps define muscles while protecting your skin from sun damage.

Cold water at 37°F increases resting metabolic rate by 4.5%, burning extra calories with each glass.

Adding capsinoids, found in spicy foods, to every meal can burn an additional 30 calories a day.

Walking immediately after meals helps burn more calories and decreases fat storage.

Chewing food 32 times before swallowing increases leptin production, helping to reduce overeating.

Small daily changes, like drinking caffeine and walking after meals, can transform your body without extreme dieting or workouts.

Researchers found a 7-calorie increase for every glass of cold water consumed, leading to more daily calorie burn.

By implementing these small habits, you can boost your resting metabolic rate to 2,600 calories a day.

The bodybuilder technique of shaving, sauna use, and applying tinted sunscreen helps instantly appear more shredded.

Transcripts

look Summer's right around the corner I

need you to be in your best shape

possible so I'm going to show you a

seven-step process I developed where you

can transform your body in under 4 weeks

now for this to work you need to

understand a little bit of math and I

promise you I'm going to make this easy

you see the average American male is

around 5'9 in or around 175 cm tall he

also weighs around 200 lb or 90 kg

without without any exercise or

shortcuts his body will burn

2,250 calories every day this is your

resting metabolic rate if you want a

six-pack all you have to do is naturally

increase that RMR and I'm going to show

you how to boost that rate from

2,250 to

3,110 without dieting and without

exercising let's get started number one

change the way you drink caffeine

caffeine increases your heart rate which

in turn will boost the amount of

calories you will burn every day but I'm

going to show you a way to hijack the

system to burn even more during a recent

study researchers gave participants a

100 MGR dose of caffeine this is about

what you would find in a small cup of

coffee what was interesting is that

after drinking that cup the participants

resting metabolic rate increased by 3 to

4% but what the scientists truly wanted

to find out was if they could increase

this effect even more so what they did

is that they gave participants caffeine

every 2 hours for 12 hours now

participants resting metabolic rate

increased between 8 and 11% meaning that

by the end of the day they had burned

almost 150 calories so what I do is that

I start my day with caffeine and then I

drink it in small amounts throughout the

day for example if you have a water

bottle you can drop a few bags of green

tea and then throughout the day you can

be sipping on that green tea which has

caffeine as your day progresses now that

you've spread your caffeine throughout

the day you will essentially be lifting

up your wrestling metabolic rate from

2,250 calories to 2,400 calories and you

haven't done anything difficult you're

not on a special diet you haven't

started working out and I'm only getting

started because every tip from here on

out will be increasing even more the

amount of calories you burn which is the

goal because the more calories you burn

the more fat you shave off your body the

better your body will look for summer

takes me to number two you want to chew

this type of gum all day what I love

about this trick is that it's a two in

one not only will it increase your

resting metabolic rate it will also

Define your jawline however it's only if

you use the right type of gum first you

will grab some chewing gum but the key

here is that it has to be sugar-free

because regular gum can have up to 11

calories for every stick then right

after you've had your morning caffeine I

want you to continuously be chewing

sugarfree gum throughout the day see

your report found that you chewing gum

will burn up to 11 calories an hour

meaning that if you chew gum between

8:00 a.m. and 8:00 p.m. and obviously

there's breaks for your breakfast lunch

and dinner you will essentially be

burning around 100 20 calories daily

which after the caffeine increase will

now increase your burn rate to

2520 calories number three instantly

look more shredded with the three-step

bodybuilder technique now for this one

we're going to have to leave the studio

now alongside cutting all these calories

this technique I'm about to show you

will shed over 5 lbs off your body

making you look more shredded it's a

three-step process all bodybuilders use

now to start you need to grab a body

trimmer obviously I'm using my manscape

one is from our company manscaped

however when you trim your body here you

have to do it in a specific way first of

all you need a body trimmer that has a

clip that's

only5 mm and instead of Shaving as you

normally would in the shower I want you

to do it while you're dry and go against

the grain when you do this you are

cutting your hair as close as possible

to the skin which makes you look more

shredded when you shave your hair like

you normally do you're still leaving

some hair and this obscures how shredded

your muscles actually are it adds almost

like a layer still so of course I'm

using our lawn mower 5.0 our new 5.0 we

designed it with two heads this regular

trimmer head and it also has a shaver

head to get an even closer shape the

goal here is to get as close to the skin

as possible and you won't find any other

trimmer in the market to be as good as

this one yo we've sold millions of this

trimmer and if you need a good one

here's where I would start but this

takes me to step number two two all

right step number two I want you to come

into a SAA if you don't understand the

power a SAA has a lot of athletes use

this to shed weight fast you see you

have a lot of water weight and that

water weight acts like a layer between

your muscle and your skin that softens

your definition you come in here for 30

minutes you can lose anywhere from 2 to

5 lb with just one session of you

sweating out the Waterway now for me I

don't like to just sit here so I like to

move my body and I'll do a simple

exercise where I'll just do 10 squats

and 10 push-ups and slowly just do that

nonstop for 30 minutes the amount of

sweat and weight you'll shave off from

this step alone you're going to see just

how shredded you are and because if you

listen to me and you used your manscape

trimmer you manscaped your body you're

going to look so lean if you do these

two steps which takes me to the final

point and the third step is that they

get a spray tan see darker skin skin

complexions will help Define the

Contours in your muscles now I don't

want you to get a spray tan what I want

you to do is to buy a sunscreen that's

tinted so this tinted sunscreen is in my

same skin tone color you can almost see

it right here this is my exact skin tone

color so when you apply it on you're

doing two things one you're protecting

your skin from the damage of the Sun but

two you're giving your skin a darker

almost Natural Glow cuz it's tinted it

Blends in your skin better giving your

skin that dark complexion you're looking

for so when you do it across your body

you're protecting your skin and it makes

you look shredded but like I mentioned

none of this works if you don't do it in

order for if you don't start by shaving

your body with a trimmer then shedding

your body weight with the sauna and then

making your skin tone color you won't

get the full effect if you guys need an

amazing trimmer to get started obviously

I'm going to recommend my own from

manscape our new lawnmower 5.0 it's the

best thing you'll find in the market and

we get you the clo shave you're looking

for if you guys want to check it out

it'll be linked down below four change

the temperature of your water most men

when they're thirsty they grab any sort

of water just to quench their thirst but

what you don't realize is that if you

pinpoint the exact temperature of your

water you could be burning more calories

every day and know this is not a joke

because you know I only come with

scientific facts you know what's coming

next during a study researchers gave two

groups of 500 mL of water each only

difference is that one group had room

temperature water and the other group

had water at 37° F or 3° C the

researchers then analyzed the

participants resting metabolic rate 30

minutes before drinking water and then

90 minutes after consuming the water

what they found is that the group that

drank cold water saw a 4.5% increase in

their resting metabolic rate which

equated to around an extra 7 calories

burned for every cup of water they

consumed so assuming that you start

drinking you're recommended 8 glasses of

water you're going to be burning an

extra 50 calories every day and now

we've just brought up your metabolic

rate to

2570 calories burned number five give

your meals a kick when you eat your body

is burning calories to help digest the

food and you can increase this natural

process by adding capsinoids to every

meal you consume capsinoids is a

substance that's naturally found in

spicy foods and one study found that you

can burn an extra 10 calories by just

adding capsinoids to every meal so when

you sit down to eat you want to make

sure you add zero calorie ingredients

that have capsinoids like your Tabasco

your chili flakes or your chili powder

then we assume that you're eating three

meals a day that's an extra 30 calories

every day and now your resting metabolic

rate is at 2,600 calories now I want you

to think about something you've

increased your resting metabolic rate

how many calories you burn to 2,600 by

just drinking coffee by just chewing gum

by just changing the temperature of your

water water and then adding an extra

ingredient to your meals not to mention

I showed you a bodybuilder technique to

make yourself look shredded instantly at

this point you're going to be summer

ready and shredded by summer in no time

and like I promised you this is not with

a super strict diet or with a crazy

workout routine all it takes is little

shifts in your day-to-day life which

takes me to my last two tips I need you

to do number six walk after every meal

you have to understand that if you

correctly combine when you walk and when

you eat you can help your body digest

the food faster and also burn more

calories now there's three ways to look

at it right some people would rather

walk or do their workout before eating a

meal some will eat the meal wait a few

hours to let the food digest and then go

work out but what I want you to do is to

consume your meal and then immediately

go walk this has been scientifically

proven to decrease the amount of fat

that is stored after eating now to make

this seem L what I do is if I'm at work

I'll choose a restaurant that's within

walking distance that I can go have

lunch to so my walk there and my walk

right after my meal will help me burn

more calories if you're at school you

can go with your friends to the to the

local Wendy's like you always do or

local McDonald's or whatever local

restaurant you have but now you're

forcing yourself to walk and then walk

back takes me to number seven mate 32

times every day now I don't know if it

was by accent or your mind is in the

gutter I did not say masturbate I said

masticate in other words you will chew

your food I know I know you were

thinking of that you will chew your food

32 times before you swallow the reason

is that when you chew your food 32 times

your brain believes that you're still

consuming food that whole time and it

starts producing more leptin this is the

hormone that tells your mind that you're

full so when you chew 32 times every

single time you take a bite you are

decreasing the chances of overeating

every meal and just like that you have

increased how much you've burned without

going to a crazy diet without doing a

crazy workout both of which I still

recommend but if you want to get started

change your habits now and watch how

good you'll look by

Summer