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

Summary

This 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

• 📝 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.
• 🏋️‍♂️ 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.
• 🥗 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.
• 📉 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.
• 💪 Emphasize the importance of exercise form and muscle contraction for effective training, rather than just lifting heavy weights.
• 🚶‍♂️ 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.
• 🌙 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.
• 🧘‍♂️ Incorporate a gradual increase in daily steps to avoid fatigue and ensure consistency in your exercise routine, which is key to long-term success.
• 📈 Understand that weight loss is a process that requires patience and consistency, focusing on the journey and the identity of becoming a healthier person.
• 👥 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.

Outlines

00:00

🏋️‍♂️ Getting Lean Over 30% Body Fat

The speaker shares personal experience and strategies for reducing body fat from over 30% to as low as 12% or less. They emphasize the importance of setting clear goals and establishing a contract with oneself, similar to the discipline Kobe Bryant employed. The contract should outline current stats, such as weight and body fat percentage, and desired end goals, including target body fat and appearance. The speaker also suggests the use of a coach or social media for accountability and mentions their own weight loss journey and that of their clients as evidence of the effectiveness of their approach.

05:01

📊 The DNA Sequence for Body Transformation

The speaker introduces the 'DNA Sequence,' a method combining scientific research, personal coaching experience, and AI technology to create personalized fitness plans. They discuss the importance of nutrition, suggesting the use of AI or online tools to calculate daily calorie and macro needs for weight loss. The speaker also recommends tracking food intake for a week to ensure adherence to the diet plan and adjusting as necessary based on weight trends. The paragraph highlights the need for consistency and precision in diet to achieve the desired body transformation.

10:02

🍽️ Nutrition and Meal Planning for Lean Body

The speaker provides advice on meal planning, suggesting that people usually have a limited number of meals they enjoy and rotate these to maintain a calorie deficit. They recommend using apps like MyFitnessPal for tracking food and ensuring the diet meets the calculated calorie and macro requirements. The speaker also advises on adjusting the diet after 10 days if the weight loss is not satisfactory, emphasizing the importance of gradual changes and not being overly restrictive to maintain a sustainable diet.

15:03

🚶‍♂️ The Importance of Daily Steps in Weight Loss

The speaker argues against high-intensity interval training and instead promotes a consistent daily step count as the key to weight loss. They suggest starting with 8,000 steps and gradually increasing this number to create a calorie deficit without the fatigue associated with more intense workouts. The speaker explains that walking primarily burns fat stores rather than glycogen, making it an efficient long-term strategy for weight loss and emphasizes the importance of precision and consistency in meeting daily step goals.

20:04

💤 The Role of Sleep in Achieving a Lean Body

The speaker discusses the critical role of sleep in the weight loss process, likening it to oil for an engine. They explain that more sleep helps the body use fat as an energy source and reduces hunger, leading to decreased appetite for unhealthy foods. The speaker advises increasing sleep duration gradually to find the optimal range for each individual, which is typically between 7 to 8 hours. They stress the importance of focusing on the process and identity change rather than just the outcome, and how better sleep can lead to easier and more sustainable fat loss.

📚 Additional Resources for Diet Success

The speaker concludes the video by pointing viewers to additional resources for meal ideas and further guidance on dieting. They encourage viewers to engage with the content in the comments section for personalized advice and support. The speaker expresses a desire to help as many people as possible achieve their fitness goals and emphasizes the importance of community and shared success.

Keywords

💡Lean Body Fat Percentage

Lean body fat percentage refers to the proportion of fat in one's body relative to the total body weight. In the video, the speaker discusses his personal journey and that of his clients in reducing body fat from over 30% to as low as 10%. This is central to the video's theme of body transformation and achieving a lean physique.

💡Bulking

Bulking is the process of gaining weight, typically in the form of muscle mass, through a combination of strength training and increased calorie intake. The speaker mentions bulking as part of his weight management strategy, where he would increase his muscle mass before focusing on reducing body fat.

💡Contract

In the context of the video, a contract is a self-imposed agreement or commitment to follow a specific plan or set of goals. The speaker emphasizes the importance of establishing a contract with oneself as a means of setting clear terms and objectives for one's fitness journey.

💡Accountability

Accountability in the video is discussed as a crucial factor in achieving fitness goals. It involves being responsible for one's actions and being held to the standards set in one's contract. The speaker suggests using social media or a coach to maintain accountability.

💡Calories In vs. Calories Out

This concept is fundamental to weight loss and is discussed extensively in the video. It refers to the balance between the energy consumed through food (calories in) and the energy expended through metabolism and physical activity (calories out). The speaker explains that a calorie deficit is necessary for losing body fat.

💡Macros

Macros, short for macronutrients, are the three main nutrients our bodies need in large amounts: carbohydrates, proteins, and fats. The video mentions using AI or websites to calculate individual macronutrient ratios to optimize diet plans for weight loss.

💡My Fitness Pal

My Fitness Pal is a mobile app and website that helps users track their calorie and macronutrient intake. The speaker recommends using this tool to calculate and track daily food consumption to ensure adherence to the diet plan.

💡Cardio

Cardio, short for cardiovascular exercise, is any exercise that raises your heart rate and helps improve heart health. In the video, the speaker advises against high-intensity interval training and instead promotes daily step counts as a consistent and sustainable form of cardio.

💡Sleep

Sleep is highlighted in the video as an essential component for recovery, appetite regulation, and overall health. The speaker suggests increasing sleep duration to support the body's ability to utilize fat as an energy source and to reduce hunger.

💡Consistency

Consistency is the idea of maintaining a steady and unchanging approach to a task or process. In the context of the video, it refers to the ongoing adherence to the principles of nutrition, exercise, and sleep to achieve a lean body.

💡Precision

Precision in the video is used to describe the exactness and accuracy with which one should follow their fitness plan. The speaker emphasizes the importance of being precise in tracking steps, calories, and sleep to optimize the weight loss process.

💡Art of Bodybuilding

The art of bodybuilding is a concept mentioned in the video that refers to the careful and deliberate approach to training, focusing on the quality of muscle contraction and relaxation rather than merely lifting heavy weights. The speaker likens bodybuilding to an art form, emphasizing the importance of form and technique in training.

Highlights

The speaker shares personal experience in reducing body fat from over 30% to 12% and less, emphasizing a structured approach.

Establishing a 'contract' with oneself is crucial for commitment and accountability in the fat loss journey.

The importance of having a coach or using social media for accountability is highlighted.

Setting clear start and end goals, including specific body fat percentages, is essential for a successful transformation.

A gradual and sustainable approach to losing body fat is recommended over an aggressive one to avoid plateaus.

The use of AI and technology for calculating personalized calorie and macronutrient needs is suggested.

Tracking food intake for a day using apps like MyFitnessPal can help ensure adherence to a diet plan.

The significance of consistency in diet and exercise for observing trends in weight loss is discussed.

Adjusting calorie intake by 100 calories if weight loss停滞 is recommended instead of drastic cuts.

A generic 3 to 5-day training plan is provided for viewers to follow, emphasizing the importance of good form.

The concept of 'DNA sequence' is introduced as a mechanism combining scientific research for physique transformation.

Cardio should be consistent and sustainable, with a recommendation of 8,000 steps daily as a baseline.

High-intensity interval training is discouraged in favor of lower intensity, consistent cardio for fat loss.

The role of sleep in fat loss is emphasized, suggesting that more sleep can lead to better appetite regulation and energy utilization.

A gradual increase in daily steps and sleep duration is advised for sustainable progress.

The speaker offers to provide coaching and advice in the comment section to help as many people as possible.

Transcripts

how to finally get lean starting at 30%

body fat this is what you should do in

2017 that was the first time I finally

got lean I started over 30% body fat and

got to 12% body fat I bulked up and did

it again in 2018 and again in 2019 and

again and again and this is where I am

right now I've also done this with all

of my clients Hugo JL Wayne Tori and the

list is endless I say this because in

this video I will share with you every

single step I've done to go from 30%

body fat to a minimum of 12% and even

less after watching this video you'll

know exactly what it will take and what

you need to do to finally get lean

losing body fat can sometimes feel very

frustrating there's so many different

diets and training programs out there

and they all seem to disagree with each

other if you're watching this video

you've seen the Sea of noise about

getting to your goals but is this really

the case in my experience most people

are quitting right before they see their

light at the end of the tunnel so before

we dive in for people searching for this

kind of information for the YouTube

algorithm and to support me and what I'm

building on this channel gently tap the

like button subscribe if you're new and

hit the notification Bell to keep up to

date with all the relevant science-based

information let's kick it off step

number one establishing a contract and I

learned this from my idol Kobe Bryant

and listened to what he has to say the

deal was already made the deal was made

when I set out at the beginning of the

summer and said this is the training

plan I'm doing I signed that contract

with myself I'm doing it it is extremely

important to set up a contract in a

contract puts the terms and regulations

that you need to follow and that you are

going to agree with the opposite party I

do this myself and I always have a coach

when I go through this process not

because I don't know what to do because

I want to have an agreement and be held

accountable by someone I look up to and

respect and you can do this for yourself

and in a contract you're going to

establish what your current location is

or your current situation and the final

destination you want to reach and you

want to be clear what you want in your

contract is the start date your initial

weighin we want your starting photos we

also want to determine what your current

body fat percentage is and finally I

want you to get a Reno tape measurement

and measure all the areas of your body

and you want to finally agree and get

very specific on what the end date is

and the goals that you want to achieve

and you want to get as specific as

possible you want to determine what body

fat percentage you want to be when you

finish what weight that will be and how

you want to look and you want to

determine hey do I just want to see my

six-pack and usually you need to get to

15% or do I want to get rid of my lower

belly fat as well and have a shredded

midsection and that's usually between 10

to 12% so for example when I start a

transformation I start usually at 200 lb

at 30% body fat and that's my starting

place and this is the photos that you're

seeing and me measuring my waist and I

determine awesome I want to get to 10%

body fat and that means I need to lose

20% body fat and now we need to

determine okay how fast do we want to

reach that destination at the high end

you want to be able to lose 1% % of your

fat tissue a week and what I recommend

is about half a percent but with that

being said if you're losing 1% a week

and you're at 30% to get to 10 it's

going to take you 20 weeks conversely

what I recommend and doing a more slower

route will allow you more flexibility

it's going to take the pressure off of

your shoulders and will allow you to

have more social weighin I recommend a

half a percent a week a half a percent

of 200 lb will be a pound and that will

double the time it will take however it

will be a much more enjoyable journey

and in this case B I can determine it's

going to take me 40 weeks to be able to

lose all my BTY fat and for me to get to

10% make that agreement and then finally

something that is extremely massive as

human beings we need to be held

accountable when you're growing up your

parents your teachers the people around

you are always holding you accountable

in terms of the grades that you're

hitting or if you're at a university

your lecturers are holding you

accountable or if you work at a job you

have a boss or some sort of superior

holding you accountable my

recommendation is on the more cheaper

route tell everybody in your surrounding

hey I'm doing this Challenge and

something I've just done I am posting my

95 days leading up to my competition on

February 4th and every day I'm going to

post my scale and I'm going to post a

photo of myself and you can use social

media to your advantage instead of just

consuming it use it as a personal diary

conversely you can also get a coach if

you so desire and I feel like that's

another level at the step up but step

one the contract will consist of

documenting everything that you need

collecting all the information

establishing your current situation and

then finally determining this is where I

want to be and you've set the terms and

regulations and now we put our head down

to say okay I know where I want to go

how am I going to get there we figured

out the start and the end now we need to

figure out what the rote is which takes

me to point number two over the last 16

weeks we've had a 99% success rate at

sculpt by science and it's because of a

mechanism that I've developed called the

DNA sequence It's a combination of all

the scientific research I've done over

the last decade combining everything

everything I've learned from

biochemistry and microbiology and

everything through medicine and the

experience I've gone through with nearly

thousands of each and every single

client that I've personally coached I am

now able to transform any physique as

long as the person is dedicated

irrespective of their background the

people who come through my doors or busy

professionals were dedicated and finally

want to see the six-pack once in their

life their energy levels are optimized

they're eating the specific foods that

they can eat not only for this program

but what they'll be able to follow the

rest of their life their sleep is

optimized and also their training and

nutrition and we look into so much more

in terms of blood work we do it all if

you want to know exactly how I'm able to

use the DNA sequence and see such a high

success rate what we do is we go through

a diagnosis what you need to do is fill

out the short questionnaire and we'll be

able to jump on a call and be able to

see how the DNA sequence may be able to

help you we're also selective with who

we work with so please fill out as much

information as possible so we can see if

we can help you but I'll see you in the

next step number two let's talk about

the route we understand where our start

is and where the end is but we need to

figure out how are we going to get there

which highways are we taking what turns

are we using and this will allow us to

have a strategy in place to get to that

position and it's going to require two

main factors and the first one as you

know is nutrition now if you're going to

decide if you're going to do keto low

carb intermitted fasting they all are

bound by the rules of calories in versus

calories out each and every single diet

that you've ever seen even medications

function on this basic principle of an

input and an output and you want to make

sure that your calories in your input is

lower than your calories out your output

and this is the calories you're burning

and these are the calories you're

putting into your body now how do we

figure that out what I highly recommend

we want to figure out what our calories

are so be able to finally get lean and

this is my recommendation so please

listen to me closely and I promise you

if you follow these steps you'll be

successful now we live in a world of AI

artificial intelligence and let's use it

to our ability if you've ever used chat

gbt you can go on there and you can put

in your age you can say hey chat I want

you to figure out what my current

calorie should be to be able to lose one

pound of fat per week then give it your

information my age give it your gender

give it your weight your current weight

give it how many times you want to train

and it is going to do all the

calculations for you to lose one pound a

week and take that data now you can

finally decide those are the calories

it's given me and you can say perfect

I'm happy with this to take it a step

further you can then ask the AI also

give me my macros I want 1 g of protein

per pound of body weight I want 20% of

my total calories towards my fats and

the rest of it should be towards my

carbs and it's going to give you macros

and those macros are very good to go

forward and to utilize conversely if you

want another option you can also go on

to my website at sculpt by science.com

and I've left the link in the

description below and you can insert the

relevant information and it's going to

give calories to you as well and what

you can do to take it a step further you

can take both of those calories and find

the average the point I want to share

with you here those numbers whatever you

calculate even if you use an app like my

fitness pal all of those calories are in

theory where they really have an effect

or not is putting it in practice so

whatever calories you start on with

doesn't matter it's more so about the

process and actually executing the diet

so don't be too honed in on what the

calories are but make sure that once

you've decided what calories you need to

be to be in a chloric deficit that you

follow it Fant plastic you now have

figured out what your calories are and

what your Macros are you've either used

AI or you've just gone the old school

way and used the website or you can even

use my fitness pal to calculate how many

calories you should be eating and also

your Macros you have all options

available to you the next step is what

exactly should I eat now to finally get

lean what I've noticed is with men and

women in our lifetime we eat the same 5

to 10 meals that we enjoy and sometimes

even recommend having 15 meals so do

this plug into your My Fitness Pal the C

calories that you're going to be

following for that week and on one day

and all you need to do is invest one day

in terms of tracking all of your food

track everything to make sure that

you're going to hit your calories and in

this day and age with my fitness pal it

is so easy to track you just need to

scan the barcode and at the bare minimum

you can even just search the food if

it's egg wise if it's chicken breast

it's all the same and you need to track

the entire day and once you've tracked

the entire day for the next week or for

the rest of the week let's say you track

on Monday Tuesday Wednesday Thursday

Friday Saturday Sunday all you need to

do is you just need to repeat the same

meals and make sure you're eating the

same portions and give yourself a

minimum of 7 Days eating those foods and

10 days and within that range I want you

to step on the scale each and every

single week because it's going to give

us data that we need to determine if

what we're doing is working or not with

your weigh-ins you can go the old school

way and just track your weight each and

every single day and write it into a

book and every 7 Days see what the

average is and then comp compare and see

if your weight is trending down if it is

fantastic it's working you can also use

an app happy skill which I highly highly

recommend this is actually the app that

I give to all my clients to track their

weights and it gives you a nice

beautiful graph and it shows you what

your true weight is each and every

single day your weight will fluctuate

but what is important is if the trend is

downwards and this will usually tell you

if you're going in the right direction

or not so best case scenario within 7 to

10 days you notice that your weight is

trending downwards and if so don't

change a thing with the food that you're

eating and if it's not after 10 days

only after 10 days let's say your weight

hasn't fluctuated there's two things a

notice if you're actually following the

diet are you adding too much sauce to

your food are you eating out or you are

you drinking on the weekends are you

doing things that is potentially

sabotaging your diet and if that's the

case fix it or if you're doing it

perfectly if you're a person who says

they're going to do what they're going

to do then make a slight calorie

adjustment of 100 calories and from this

point forward stop cutting your calories

calories by over 200 why it is way too

aggressive for your body and what

usually happens is if you make

aggressive Cuts you may see an

aggressive drop in weight however you're

going to hit a plateau sooner than later

but the goal here should be that you

squeeze as much lemon out of each and

every single calorie level so that you

can get as lean as possible and that it

can be sustainable and that's the key

word so that's the nutrition plan you

want to follow and once 10 days have

passed or you've gotten bard of your

diet again invest one one day track all

the foods you want to eat and then

change the diet as you want and as you

see fit and then do it again and repeat

the diet for the rest of the week or

even two weeks myself personally I can

go eating the same foods for an entire

month and even conversely it doesn't

have to be so rigid you can also just

change up your dinner if you like you

might you may say hey I love my

breakfast lunch and the snack let me

just change the dinner and this way you

become a master and you become a Sensei

of your own body and the food that

you're putting inwards now we've

established what to do with with the

diet we're seeing succcess and now we

understand the final part is training

now training what I'm going to do

because you guys have stuck to this

point in the video I'm going to give you

a training plan and you can follow it it

is not custom to you but it is better

than the stuff that is out there and I

truly believe you're going to train 3

days 4 days or 5 days that you'll be

successful following the training plan

that I've provided so I've L that in the

description for you below and you may be

asking Mike why are you being so nice

the honest truth is in 2024 I want

people to say follow Dr Mike's Channel

and I saw success and that's all you

need that help that is that is what I

want for 2024 so all I ask in return is

leaving the video The Gentle thumbs up

so the next person who wants this exact

advice and help can find the video and

so that they can see success as well but

before we move on the state of being

able to build muscle isn't by lifting

heavy weights it's the contraction and

the relaxation of muscle and who can do

that the best now if you're just

swinging the weight or you're not doing

it with good form you're may be getting

about 50 to 60% efficiency of

contraction and relaxation but if you

can improve your form and get it to 90%

it allows you to really make sure that

you're taking advantage of the time that

you have in the gym and this is why my

physique is better than the average

person because I really think of

bodybuilding as an art and I'm really

thinking about contraction and this is

exactly why training with good form is

so important and making sure that you're

Contracting and relaxing but now we have

the nutrition in place let's go into to

step number three step number three is

going to be cardio and I'm going to give

you advice that most of you don't want

to hear I want you to stop doing high

intensity interval training I want you

to stop running and this is generally

for most people I'll tell you why I want

you to follow a plan that you can do

365 days in a year if you can play

basketball 365 days in a year then do it

that's the cardio for you or if you can

play soccer 365 days or if you can run

and do hit 365 days then go for it

however in my experience the only cardio

I know people can do every single day of

the year and this is one of the things I

practice with people who come through my

door is I want them to get steps if you

just focus in on getting steps you're

establishing a baseline for your

calories out and remember when I said

initially it's all about calories in

versus calories out and a vikin if

you're here let's say you've been eating

a particular diet but you notice that

your weight isn't shifting and then you

look at your phone and you say hey I've

only been getting 4,000 if I can get you

to go from 4,000 to 8,000 it means

you're burning more calories and I bring

your calories here and consequently the

weight starts dropping so I just want

you to walk 8,000 steps each and every

single day that's the only cardio you

should do do not do more do not do less

8,000 if you see 7,500 before you go to

bed get out get out of bed and get the

8,000 and I'm saying this because it's

going to establish a way and the

principles you follow with hitting and

being precise that Precision really

makes a difference imagine if you have a

doctor and he's operating on your body

you want him to be precise so why aren't

you being precise when you're following

a particular plan or a diet so 8,000

daily steps and after a week or a week

and a half 10 days increase that by a

th000 go from 8,000 to 9,000 and you'll

notice hey you know what the weight is

actually coming off quicker and that's

because you're burning more calories

consistently compared to if you're doing

sprints on one day and your body is

fatigued and you end up resting the rest

of the day it would have been better if

you just wed because it allows for

consistency and basically what you're

doing is you're giving yourself more

opportunities of hitting the bullseye

each and every single day so after 10

days increase it by a th000 so go from

8K then to 9k and then to 10K and the

same concept with trying to get as much

juice out of the lemon at each calorie

level we also want to achieve the same

when we're getting our steps and

research is shown consistently that

because walking is so low intensity it's

better for the body and the body will

always always end up tapping into your

fat stores as a source of energy versus

using your glycogen stores because

sprinting is so high intensity and it

needs quick energy it's easier for your

body to use glucose your glycogen sorce

as a source of energy but because you're

walking and it's low intensity your body

always will tap mainly into the fat

stores because it's slow your body has

enough time to convert that fat energy

into the calories that you need to burn

overall so that is the cardio routine I

want you to follow I have clients who

are very busy and they can only get a

,000 and in this case I'll Focus mainly

on their nutrition in terms of

adjustments I have clients who have time

and in those cases I can go as high as

20,000 without it fatiguing their body

I've had clients go as high as 30,000

and they've lost all of the belly fat

like that so take advantage of how much

expenditure you can have so start at

8,000 and gradually increase it and

doing that is important if you make big

leaps you're going to get tired and

fatigued too quickly so please listen to

the advice that I'm giving you and we

want to be surgical about our Precision

now that's everything to do with cardio

and if you just follow the nutrition

that I gave you and you just follow the

cardio you will see success but now the

question is Mike how can I even get

leaner faster and that brings me to step

number four and that's going to be sleep

the way you need to think about sleep is

oil to your engine when you sleep more

your body is going to be able to

actually utilize fat as the source of

energy to compensate for all the things

you did that day for using your brain

for training the muscles that you were

training and recovering and fixing all

the damage you've done to it and the

longer you sleep the more calories you

burn something I've also noticed in

myself and when I have conversations

with all of my clients is they're like

hey Mike you know what when I actually

sleep more I'm not as hungry anymore and

research actually supports this you are

less likely to reach for highly

palatable Foods when you're sleeping

more and your appetite actually

decreases as a result of sleeping more

so it makes the entire dieting or

nutrition process seem seamless and easy

so I highly recommend if you're at 6

hours go to 6 and 1/2 right and then

work your way to 7 and we want to be

within the 7 to 8 Hour range and I was

saying this to a new client of mine

yesterday with this journey you need to

stop focusing in on the outcome and what

we need to start focusing on is the

process and more so the identity of the

person you are you want to be a person

who's well rested and who takes care of

their body and focus in on getting more

sleep because it's going to be good for

you in the long term I've never heard

anyone ever say sleeping more actually

made things a lot worse in some cases

I've heard yes you know what I actually

feel a lot more tired when I sleep 9

hours it may not be directly because of

the sleep that you're getting it may be

that the sleep that you're getting

wasn't good quality sleep or there could

be so many other reasons maybe there's

too much caffeine in your body but we

want to be within the 7 to 8 Hour range

and I've noticed your appetite

regulation is better you end up wanting

to eat less junk food overall and also

the fat loss process is so much easier

ask me me in medical school when I had

to make the decision between making sure

I got good grades and my fat loss my fat

loss would suffer because good grades

was more important to me at that point

however when the holiday kicked in and I

didn't have to worry about school

anymore and I was getting more sleep the

fat would melt off and this is one of

the first things I focus on when someone

joins my coaching now I don't say that

to say hey you should join my coaching I

say that because this is the experience

of you guys who watch these videos who

come through my doors see and it happens

each and every single time so finally I

want you to be able to sleep more and

those four things following those four

principles consistently will allow you

to finally get Le but I'm going to leave

the video here I'm in the comment

section down below seriously take

advantage of that ask me hey Mike this

is where I am I need this help this is

the calories I'm running what do you

think hey this is the amount of cardio

I'm doing I want to be able to coach as

many people as possible and doing that

in the comment section helps the channel

out so it's in my best interest to reply

to you and I try and get to as many

people as possible before it gets to a

position where it becomes impossible so

comment down below don't waste time ask

me I'm there for you these two videos

here are great on dieting so watch any

of those so you can get some meal ideas

but I'll leave the video here and I'll

see you guys in the

next