If I Wanted To Get Lean For Summer, I'd Do THIS...

Summary

In this 30-day plan, Dr. Michael Diamonds, a biochemist, natural bodybuilder, and physique champion, outlines a science-backed protocol for getting lean and ready for summer. The plan includes morning routines like sunlight exposure and fasting, exercise recommendations, and meal plans to keep insulin levels low and promote fat burning. Dr. Diamonds emphasizes walking, strength training, and cardio, combined with simple yet effective meals like wraps and pumpkin with steak. With a focus on consistency and discipline, the goal is to lose fat, maintain muscle, and improve overall health while following the program step-by-step.

Takeaways

• 😀 Wake up early and get light into your eyes to reset your circadian rhythm and activate fat-burning genes.
• 😀 Start your day with at least 30 minutes of light physical activity, such as walking, to boost metabolism.
• 😀 Weigh yourself first thing in the morning to track progress and use a tracking app like 'Happy Scale' to monitor weight trends.
• 😀 Skip breakfast and practice fasting in the morning to keep insulin levels low, promoting fat burning.
• 😀 Drink black coffee (or with a non-nutritive sweetener) in the morning for increased alertness and to help burn fat.
• 😀 After your fast, eat your first meal around 2 p.m., following the meal plan provided to ensure balanced nutrition.
• 😀 Incorporate at least a 10-15 minute walk after every meal to improve digestion and insulin sensitivity.
• 😀 Aim for 15,000 steps per day by using techniques like the Pomodoro Method and walking during work breaks.
• 😀 Train five times per week using a Push-Pull-Legs split, focusing on maintaining muscle mass while losing fat.
• 😀 Perform Zone 2 cardio (stair master or incline walking) to burn fat efficiently and improve cardiovascular health.
• 😀 Use blue light-blocking glasses at night to improve sleep quality, which is essential for recovery and fat loss.

Q & A

Why is it important to get light into your eyes as soon as you wake up?

Getting light into your eyes upon waking up helps reset your circadian rhythm, suppresses melatonin, and activates beneficial genes that promote fat loss while deactivating those that hinder weight loss.

What is the role of fasting in this 30-day plan?

Fasting helps keep insulin levels low, which primes the body for fat burning. The plan recommends skipping breakfast to extend the fasting window, allowing the body to burn fat more effectively.

Why is it recommended to drink black coffee in the morning?

Black coffee is recommended for its fat-burning properties and its ability to keep you awake and alert. Caffeine can increase calorie burn and improve your energy levels, aiding in fat loss.

What is the purpose of tracking weight in the morning using a scale?

Tracking weight each morning allows you to monitor your progress and helps determine if the program is working. The scale serves as a tool to track trends and keep you motivated throughout the 30 days.

What is the significance of meal number one in the plan?

Meal number one is designed to be easy to prepare, enjoyable, and nutritionally balanced with protein, fats, and carbohydrates. This meal supports muscle protein synthesis and provides enough energy to fuel your day.

Why should you go for a 10-15 minute walk after every meal?

Walking after meals helps improve digestion, lowers insulin levels, and enhances insulin sensitivity. It also helps your body use the glucose from your food more effectively.

What is the recommended step goal for the day, and how can it be achieved?

The goal is to achieve 15,000 steps per day. This can be done through walking on a walking pad, standing and walking every 30 minutes, and utilizing activities like cleaning or walking to the car or gym.

How does training impact the effectiveness of the 30-day plan?

Training helps maintain muscle mass while focusing on fat loss. Proper training intensity and form are crucial for preserving muscle tissue during the fat-burning process.

What is Zone 2 cardio, and why is it important in this plan?

Zone 2 cardio refers to a heart rate zone of around 140 beats per minute. It is important because it enhances cardiovascular health, improves fat burning, and contributes to longevity.

How do the blue light blocking glasses contribute to the plan's success?

Blue light blocking glasses help improve sleep quality by increasing melatonin production, which is crucial for recovery and the production of growth hormones, testosterone, and appetite-regulating hormones.