How to get Lean starting at 30% BODY FAT | 4 SIMPLE STEPS

Doctor Mike Diamonds
7 Nov 202320:14

Summary

TLDRThis video script outlines a comprehensive plan for reducing body fat from 30% to as low as 10%. It emphasizes the importance of establishing a personal 'contract' with clear goals and a timeline, utilizing AI or online tools for calculating daily calorie and macro needs, and adhering to a consistent diet. The speaker shares his 'DNA sequence' method, which integrates nutrition, training, and accountability for transformation. Additionally, he advises on the significance of sleep, recommending 7 to 8 hours for better appetite regulation and fat loss, and encourages gradual step increases for effective, sustainable cardio routines.

Takeaways

  • πŸ“ Establish a clear contract with yourself to set goals and track progress, including start and end dates, initial weigh-in, body fat percentage, and specific targets.
  • πŸ‹οΈβ€β™‚οΈ Use AI or online tools to calculate your daily calorie and macronutrient needs for weight loss, ensuring a caloric deficit while considering your activity level.
  • πŸ₯— Track your food intake for a day to understand your eating habits and ensure you're meeting your calorie and macro goals, then repeat the same meals to maintain consistency.
  • πŸ“‰ Regularly weigh-in to monitor weight trends and adjust your diet if necessary, aiming for a gradual and sustainable weight loss of about 0.5% body fat per week.
  • 🍽 Focus on meal consistency and portion control, and adjust your diet as needed based on weight trends and personal preferences.
  • πŸ’ͺ Emphasize the importance of exercise form and muscle contraction for effective training, rather than just lifting heavy weights.
  • πŸšΆβ€β™‚οΈ Replace high-intensity interval training with a consistent daily step count, starting at 8,000 steps and gradually increasing to enhance calorie burn and fat loss.
  • πŸŒ™ Prioritize sleep as a crucial component of weight loss and overall health, aiming for 7 to 8 hours per night to support recovery and regulate appetite.
  • πŸ§˜β€β™‚οΈ Incorporate a gradual increase in daily steps to avoid fatigue and ensure consistency in your exercise routine, which is key to long-term success.
  • πŸ“ˆ Understand that weight loss is a process that requires patience and consistency, focusing on the journey and the identity of becoming a healthier person.
  • πŸ‘₯ Seek accountability through social media or a coach to stay committed to your weight loss journey and to receive support and motivation.

Q & A

  • What was the speaker's initial body fat percentage when they started their fitness journey?

    -The speaker started with over 30% body fat.

  • What body fat percentage did the speaker aim for during their transformation process?

    -The speaker aimed for a body fat percentage of 10%.

  • What is the recommended rate of body fat loss per week according to the speaker?

    -The speaker recommends losing about half a percent of body fat per week for a more enjoyable and sustainable journey.

  • Why is establishing a contract important in the speaker's transformation process?

    -Establishing a contract is important because it sets the terms and regulations that the individual agrees to follow, ensuring accountability and commitment.

  • What does the speaker suggest for tracking daily food intake and calories?

    -The speaker suggests using apps like MyFitnessPal for tracking food intake and calories, as it simplifies the process with features like barcode scanning and easy food searching.

  • What is the 'DNA Sequence' mentioned by the speaker, and how does it contribute to transformation success?

    -The 'DNA Sequence' is a mechanism developed by the speaker that combines scientific research, biochemistry, microbiology, medicine, and personal coaching experience to transform any physique, provided the person is dedicated.

  • What is the speaker's advice on the type of cardio to focus on for consistent fat loss?

    -The speaker advises focusing on getting 8,000 steps daily and gradually increasing this number, rather than engaging in high-intensity interval training or activities that may not be sustainable year-round.

  • Why does the speaker recommend against high-intensity cardio for fat loss?

    -High-intensity cardio can lead to fatigue and may not be sustainable daily, whereas a consistent low-intensity activity like walking allows for a more consistent calorie burn and is better for tapping into fat stores as an energy source.

  • What role does sleep play in the speaker's approach to getting lean?

    -Sleep is considered 'oil to the engine', aiding in the utilization of fat as an energy source, reducing appetite, and making the dieting process easier and more sustainable.

  • What is the recommended sleep duration according to the speaker for optimal fat loss and health benefits?

    -The speaker recommends aiming for 7 to 8 hours of sleep per night for better appetite regulation, reduced hunger, and improved overall health.

  • How does the speaker suggest using social media to one's advantage during the transformation process?

    -The speaker suggests using social media as a personal diary to post daily updates on weight, photos, and progress, which can help with accountability and motivation.

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Related Tags
Fat LossBody TransformationNutrition PlanWorkout RoutineHealthy HabitsWeight ManagementDiet TipsExercise PlanLifestyle ChangeFitness Goals