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.