The SIMPLEST & FASTEST Way To KILL Your Body Fat!

Summary

In this informative video, Dr. Michael Diamonds, a professional natural bodybuilder and medical doctor, shares his expertise on effectively eliminating belly fat. He outlines five key mechanical rules based on scientific research and personal experience, including intermittent fasting, high-protein intake, carbohydrate reduction, consistent walking for cardiovascular health, and the paramount importance of quality sleep for optimal weight loss and overall well-being.

Takeaways

• 🏋️ Intermittent fasting is a key strategy for reducing belly fat, with Dr. Michael Diamonds recommending starting with a 12:12 eating-to-fasting ratio and gradually increasing the fasting window.
• 🥚 Consuming 50 grams of protein with every meal is crucial for satiety, metabolism boost, and muscle preservation during weight loss.
• 🥦 Decreasing carbohydrate intake, especially by focusing on whole foods and non-starchy vegetables, can enhance fat loss by keeping insulin levels low.
• 🚶 Walking 10,000 steps daily is a simple and effective way to burn extra calories and is particularly beneficial for fat loss when compared to more intense activities like running.
• 💪 Consistent resistance training, at least three times a week, is essential to build and maintain muscle mass, which in turn increases resting metabolic rate.
• 😴 Adequate sleep (7-8 hours) is foundational for overall health, weight loss, and muscle recovery, with poor sleep leading to increased hunger and poor decision-making.
• ☕️ Avoiding caffeine 10 hours before bedtime can improve sleep quality and support the body's natural hormone production, including growth hormone and testosterone.
• 🚫 Implementing a '10-3-2-1' sleep protocol: no caffeine past midday, stop eating 3 hours before bed, no liquids 2 hours before sleep, and no blue light exposure 1 hour before bedtime.
• 🌱 The importance of building muscle as a long-term strategy for weight management, as muscle tissue burns more calories at rest compared to fat.
• 🔍 The benefits of intermittent fasting extend beyond weight loss, including improved gut health, brain function, and cardiovascular health.
• 🏃‍♂️ For accelerated fat loss, aiming for 15,000 to 20,000 steps can be more effective, though it requires a greater time commitment.

Q & A

Who is Dr. Michael Diamonds and what is his profession?

Dr. Michael Diamonds is a professional natural bodybuilder and a medical doctor who has dedicated the last 10 years to improving his bodybuilding process through scientific research and literature.

What is the primary goal of Dr. Michael Diamonds' approach to losing belly fat?

The primary goal is to eliminate belly fat in a sustainable and efficient manner by following five mechanical rules developed by Dr. Diamonds, which are based on scientific research and his personal experience.

What is the first mechanical rule mentioned by Dr. Diamonds for losing belly fat?

The first mechanical rule is intermittent fasting, which involves restricting the eating window to create a caloric deficit and promote fat loss.

How does Dr. Diamonds explain the effectiveness of intermittent fasting using the balloon analogy?

Dr. Diamonds compares the stomach to a balloon, explaining that an empty stomach is smaller in volume, and as it fills up, it expands. Intermittent fasting limits the time window for eating, thus restricting the volume of food intake and promoting weight loss.

What are the different fasting windows Dr. Diamonds suggests for progressive weight loss?

Dr. Diamonds suggests starting with a 12:12 fasting window, then progressing to 14:10, followed by the classic 16:8, and eventually to 18:6 or even 24-hour fasting periods for more aggressive fat loss.

Why does Dr. Diamonds recommend consuming caffeine or zero-calorie beverages in the morning during fasting?

Caffeine or zero-calorie beverages do not spike blood sugar levels, keeping insulin low, which aids in better fat loss. Additionally, caffeine can act as an appetite suppressant and has been shown to have a lipolytic effect, promoting fat breakdown.

What is the second mechanical rule for losing belly fat according to Dr. Diamonds?

The second rule is to consume 50 grams of protein with each meal, which helps increase satiety, boost metabolism, and provide the necessary building blocks for muscle growth.

How does Dr. Diamonds suggest adjusting carbohydrate intake for faster weight loss?

For a faster weight loss approach, Dr. Diamonds recommends decreasing carbohydrate intake, ensuring they come from whole foods, and particularly focusing on non-starchy vegetables for their low insulin response.

What is the significance of walking 10,000 steps daily as mentioned in the third mechanical rule?

Walking 10,000 steps daily is a simple and effective way to burn approximately 500 extra calories, contributing to an additional pound of fat loss per week. It is also beneficial for overall health and is a sustainable exercise routine.

What is the fastest way to increase daily steps according to Dr. Diamonds for more aggressive fat loss?

For a more aggressive approach, Dr. Diamonds suggests aiming for 15,000 to 20,000 steps per day, which increases movement and calorie expenditure, thus accelerating fat loss.

What is the fourth mechanical rule that Dr. Diamonds emphasizes for maintaining muscle tissue while losing fat?

The fourth rule is to engage in consistent resistance training, ideally 3 to 6 times a week, and to train in a manner that is uncomfortable to challenge oneself and stimulate muscle growth.

Why is sleep considered the foundation of life and crucial for weight loss according to Dr. Diamonds?

Sleep is crucial as it affects the body's hormonal balance, including testosterone and insulin sensitivity, and is essential for muscle recovery and overall health. Adequate sleep also helps control appetite and supports better decision-making.

What is the '10 3 2 1' protocol for better sleep that Dr. Diamonds recommends?

The '10 3 2 1' protocol includes: no caffeine 10 hours before bed, stop eating 3 hours before bed, no fluids 2 hours before bed, and no blue light exposure 1 hour before bed to ensure better sleep quality.

Outlines

00:00

🏋️‍♂️ Mastering Fat Loss with Intermittent Fasting

Dr. Michael Diamond, a natural bodybuilder and medical doctor, introduces his expertise in body transformation. He shares his journey of bulking and cutting phases, emphasizing the importance of maintaining muscle while losing fat. Dr. Diamond outlines his methodical approach to achieving a lean physique, which includes a 12-hour fasting and 12-hour eating window, gradually increasing the fasting period to enhance fat loss. He explains the benefits of intermittent fasting, such as reduced gut inflammation, improved brain function, and cardiovascular health. The doctor also suggests starting with a moderate fasting window and progressing to more advanced fasting as the body adapts, highlighting the importance of consistency and gradual progression.

05:02

🥚 The Protein Principle for Satiety and Muscle Preservation

The second rule focuses on the significance of consuming 50 grams of protein with each meal to promote satiety and prevent muscle loss during fat reduction. Dr. Diamond dispels myths about excessive protein intake, asserting its benefits for muscle maintenance and metabolism. He provides examples of protein sources and their quantities, such as two scoops of whey protein, 6 ounces of chicken breast, or 8 ounces of steak. The summary underscores the role of protein in building muscle, suppressing appetite, and boosting metabolism, which collectively support a lean body composition.

10:04

🚶‍♂️ Walking as a Simple and Effective Fat-Burning Exercise

Dr. Diamond introduces walking as an accessible and effective exercise for burning fat, recommending a daily goal of 10,000 steps. He explains that walking is a low-impact activity that can be easily incorporated into daily routines, contributing to an extra pound of fat loss per week. The summary highlights the benefits of walking for fat loss, including its superiority over running for utilizing fat as an energy source and its positive impact on mental and cardiovascular health. Dr. Diamond also suggests increasing the step count to 15,000 to 20,000 for faster results, while acknowledging the time commitment required.

15:05

🏋️‍♀️ The Importance of Resistance Training for Muscle Growth

The fourth mechanical rule emphasizes the necessity of resistance training to build and maintain muscle tissue, which is crucial for boosting metabolism and achieving a toned appearance. Dr. Diamond advises training at least three times a week with a focus on challenging workouts that push beyond comfort zones. The summary stresses the importance of proper form and progressive overload to stimulate muscle growth, as well as the long-term benefits of increased muscle mass for metabolism and overall health.

20:05

💤 Sleep as the Foundation of Health and Fat Loss

Dr. Diamond discusses the vital role of sleep in overall health and fat loss, comparing the body to a well-designed machine that requires rest for optimal performance. He explains that adequate sleep reduces appetite, enhances testosterone levels, and improves insulin sensitivity, all of which contribute to easier weight management. The summary outlines the '10-3-2-1' sleep protocol, which includes caffeine cessation, pre-sleep fasting, fluid intake reduction, and blue light avoidance to ensure deep, restorative sleep for better health and faster fat loss.

25:06

🌙 Prioritizing Sleep for Ultimate Health and Fat Loss

In the concluding paragraph, Dr. Diamond reiterates the paramount importance of sleep for health and fat loss, suggesting that focusing on sleep alone can lead to significant improvements in weight and overall well-being. He encourages viewers to share their experiences and stories, emphasizing the motivational impact of personal narratives. The summary encapsulates the key message that prioritizing sleep is a fundamental step towards achieving a healthier lifestyle and eliminating unnecessary fat.

Keywords

💡Intermittent Fasting

Intermittent fasting is an eating pattern where individuals cycle between periods of eating and fasting. It is a key strategy mentioned in the video for weight loss and fat reduction. The video defines it as a simple and effective method to create a caloric deficit by limiting the time window during which food is consumed. For example, the script describes a progression from a 12-hour fast and 12-hour eating window to more advanced fasting states like 16:8 and even up to 24-hour fasts for aggressive fat loss.

💡Caloric Deficit

A caloric deficit occurs when an individual consumes fewer calories than they burn. It is essential for weight loss and is a fundamental concept in the video. The script explains that by limiting the eating window through intermittent fasting, one can naturally achieve a caloric deficit, as the stomach is compared to a balloon, inflating less due to time restrictions on eating.

💡Protein Intake

Protein intake is highlighted in the video as a critical component of a diet plan for losing fat while preserving muscle mass. The script suggests consuming 50 grams of protein with each meal to increase satiety and support muscle maintenance. It is used as a natural appetite suppressant and metabolism booster, with examples given such as two scoops of whey protein, 6 oz of chicken breast, or 8 oz of steak.

💡Carbohydrate Intake

Carbohydrate intake is discussed in the context of reducing overall caloric intake for faster fat loss. The video recommends transitioning from a high carbohydrate intake to a lower one, emphasizing whole food sources and eventually focusing on non-starchy vegetables for the fastest results. The script mentions a shift from 300 to under 100 calories from carbs, suggesting a significant reduction for rapid fat loss.

💡Resistance Training

Resistance training, also known as strength training, is the act of using resistance to induce muscular contraction, which builds muscle strength and endurance. In the video, it is presented as a vital practice to maintain and build muscle tissue while on a caloric deficit. The script encourages challenging oneself in the gym with uncomfortable weights to stimulate growth and prevent muscle loss.

💡Walking

Walking is promoted in the video as the simplest form of cardiovascular exercise that everyone can do to aid in fat loss. The script explains that walking 10,000 steps daily can burn approximately 500 extra calories, contributing to an additional pound of fat loss per week. It is also suggested as a sustainable activity to maintain weight loss.

💡Sleep

Sleep is emphasized in the video as the foundation of health and a critical factor in weight management. The script describes sleep as essential for hormone regulation, appetite control, and overall well-being. It suggests that adequate sleep can reduce hunger, particularly for unhealthy foods, and supports muscle recovery and growth, with the '10 3 2 1' protocol given as a guideline for better sleep hygiene.

💡Metabolism

Metabolism refers to the chemical processes that occur within a living organism to maintain life, including the breakdown of macronutrients for energy. The video explains that protein has a higher thermic effect, meaning the body burns more calories digesting protein compared to other macronutrients, thus boosting metabolism. Additionally, muscle tissue increases resting metabolism, as it burns more calories than fat.

💡Hormonal Regulation

Hormonal regulation is the body's process of managing hormone levels to maintain homeostasis. In the context of the video, hormonal regulation is tied to sleep quality and fasting. The script mentions that inadequate sleep can lead to insulin resistance and reduced testosterone levels, while fasting can decrease gut inflammation and enhance brain function by increasing BDNF production.

💡Insulin

Insulin is a hormone that regulates blood sugar levels by allowing glucose to enter cells. The video discusses the importance of keeping insulin levels low for effective fat loss. It suggests that lower insulin levels result from consuming protein and practicing intermittent fasting, as well as avoiding sugary drinks that spike blood sugar.

💡Body Composition

Body composition refers to the proportion of fat, muscle, and bone in the human body. The video focuses on improving body composition by reducing fat mass while maintaining or increasing muscle mass. It emphasizes the visual and health benefits of having a lower body fat percentage, as illustrated by the before-and-after stories of clients like Jasmine, Dominic, and Dwayne.

Highlights

Dr. Michael Diamonds, a natural bodybuilder and medical doctor, shares his 10-year experience in body transformation.

Emphasizes the importance of combining muscle building in bulking phases with fat loss in cutting phases.

Introduces five mechanical rules developed by Dr. Diamonds for effective and sustainable fat loss.

Rule number one: Intermittent fasting as an automatic way to create a caloric deficit for weight loss.

Advocates for a stepwise approach to fasting, starting with a 12:12 schedule and progressing to more advanced fasting windows.

Rule number two: Consuming at least 50 grams of protein per meal to increase satiety and support muscle maintenance.

Protein's role in boosting metabolism and providing the building blocks for muscle growth.

Rule number three: Decreasing carbohydrate intake and prioritizing whole food sources for faster fat loss.

Recommendation to track carbohydrate intake using apps for precision and adjust according to progress.

Rule number four: Incorporating 10,000 daily steps as a simple and effective cardio routine for fat loss.

The benefits of walking for fat loss, mental clarity, and overall health.

Rule number five: Prioritizing sleep for hormonal balance, muscle recovery, and overall health.

The '10 3 2 1' sleep protocol for optimizing sleep quality and its impact on weight loss.

The importance of avoiding caffeine, late-night eating, and blue light exposure before bed for better sleep.

Sharing personal stories and experiences can be motivating for others on their weight loss journey.

Encourages viewers to take action and implement the discussed strategies for successful body transformation.

Transcripts

the simplest and the fastest way to kill

your belly fat for good my name is Dr

Michael diamonds and I am a new

professional natural bodybuilder and

over the last 10 years I've dedicated my

life going through bulking phases and

initially I was always a fat kid and

utilizing that ability to build muscle

in my bulking phases and going through

multiple cutting phases where I try and

maintain as much muscle tissue and

losing all the fat and I've repeated

this process multiple times using the

knowledge as a medical doctor in all the

scientific research and literature that

I've read over the last 10 years and

improved my process and I've managed to

do this as long as 7 months in my first

stint to as short as 90 days and this

being manageable and not only have I

been able to do this myself in a simple

and quick manner of being able to do

this with my clients for example Jasmine

who only wanted to drop 10 pound she hit

her Mark very easily she was able to see

her ABS Dominic at 60 years young that

allowed him to release the weight and

allowed him to finally maintain this

physique that it could have year round

Dwayne at 80 years young I remember our

first conversation and he said Mike

You're My Last Hope and he proceeded to

dropping 27 lbs at 80 years old why I'm

sharing this is to say that this is

science this is not luck this is

definitely hard work but as long as you

follow these five five mechanical rules

that I've developed you'll be able to

see your abs in no time and the same to

my clients like Jim take a look at the

post he just shared on Instagram 35 lb

lost in 16 weeks and that's not all

Sandra who is now at the 50 lb Mark loss

in the entire Journey that we've shared

together and Harry which I'm going to

have on this channel very soon 88 lb and

in truth every single transformation

you've seen online is following these

rules and they're gatekeeping it from

you but I'm not only going to share the

simple way I'm also going to share what

is the fastest way to get there as

summer is here and we want to be in the

best shape possible so I highly

recommend for all of those people who

watch till the very end your chances of

success is only determined by you taking

action and implementing everything I

mentioned in this video and for those of

you who may know things already you're

going to find out so many nuggets and

facts in this video that'll confirm some

of the things about your body that may

just change the trajectory of your

transformation let's not waste any time

let's get into rule number one of the

mechanical rules did you know that your

stomach it's an organ and an empty

stomach is about 1.7 to 2.5 fluid ounces

in volume when it's empty however when

you fill that stomach up it goes to as

much as 34 to 51 fluid ounces and the

way you should see your stomach is a

balloon so rule number one one is going

to be intermitted fasting it is one

consistency that I've had over the 10

years it's intermittent fasting and the

easiest way that I can explain why

intermitted fasting functions is this

balloon analogy now we understand to

lose weight right and more specifically

fat you need to be in a caloric deficit

but in terms of Simplicity what if we

could just do something so simple that

we're in a caloric deficit automatically

and here we have two cups

this one here is a cup of someone who

has breakfast lunch dinner and a snack

maybe a bite of your partner's sandwich

in the morning or drinking that extra

Coke or frappuccino in the morning and

this person's balloon over time is going

to consume so much more compared to the

person who just decides that they're not

going to eat breakfast and therefore

because of a lack of time right because

of time restriction their balloon can

only inflate by so much and that's why

intermittent fasting works so simply

because of time you limit the amount of

volume that you can consume in a day and

now I'm going to explain to you what is

the simplest way to follow it and then

also what is the fastest way so whenever

I start a diet we simply start on a 12

hours fasting and a 12-hour eating

window so for example if your final meal

is at 8:00 p.m. then you should have

your first meal at 8:00 a.m. 12 hours

later right but as we we know as you

start losing weight you need to

consistently establish a deeper caloric

deficit so you don't hit any more

plateaus and that you're you losing

weight consistently and that you're

taking into account a thing called

metabolic adaptation in simple terms

your body will get used to the things

that you're doing to it so once I get to

2,500 calories I will then go to

1410 right so basically my breakfast

will shift from 8:00 a.m. to 10 a.m. and

these extra 2 hours of fasting will help

in terms of consuming less food but once

I get within that 2,000 to 2,300 calorie

zone I'll increase my fasting window to

the classic 168 here I basically just

skipped breakfast and because I'm

skipping this meal in its entirety it

helps me tremendously with managing how

many calories I eat in simple terms I've

noticed if I have my first meal early in

the morning the likelihood that I eat so

much more is so much higher and as time

progresses for me to establish an even

deeper deficit and you wonder how do

guys not deal with any hunger when

they're cutting their calories so low

and the answer to that is intermitted

fasting then the next question is okay

Dr Mike what is the fastest way to be

able to kill your body fat with

intermitted fasting so at the start of

the diet it's a 1212 then I'll progress

to a 1410 and then I'll get to the

classic 168 and I'll usually be in that

20% body fat Zone but once I want to get

to 10% and further I will go to 186 and

when I am getting into the single digits

I'll go as far as getting into the 24

and the more I fast the more weight I

will lose as a consequence of just

consuming less calories as a result of

time and what I've noticed with Hunger

signals is that as you implement fasting

and you end up turning up this Notch of

your window your body sends hunger

signals called Gin from your stomach But

as time passes and a week passes where

you're fasting you don't respond to the

Gin signal and you actually start not

feeling hungry anymore because you

haven't responded to this hormonal input

and what happens as a result is that

you'll kill your body fat as a result of

being in a caloric deficit and the

amazing benefits of intermitted fasting

is number one your gut is so much

healthier because you're not

consistently putting food down so it

decreases your gut inflammation your

body absorbs food so much better it also

enhances your brain function research

has shown that there's an increase in

production of a thing called bdnf

basically it increases the synapses in

the brain and I've always found myself

to be more mentally clear mentally sharp

and faster when I am in a fasted State

and this is why I complete all of my

work in the morning in terms of

cardiovascular health every single organ

sees benefit from fasting just be beyond

the capabilities of fat loss which is

why this is going to be at the top of my

list and fasting is something that you

can do when you're traveling on a

holiday or you're at a military base and

you don't have access to much and simply

deciding to skip on breakfast will make

sure that we keep that fat at Bay and

here's another extra tip that I wanted

to give you guys that helps this process

is in the morning I will consume

caffeine or any zero calorie beverages

I've been tracking with my glucose

monitor and things like monster and

Celsius don't Spike my blood sugar

consequently keeping my insulin low

lower insulin will result in better fat

loss so that is also something but the

caveat is what I've noticed personally

is that sugary taste does actually Spike

my appetite so I've always seen better

results just drinking caffeine and from

coaching so many Professionals in my

career I have noticed that the more

caffeine you're consuming the leaner

people tend to get this is because

caffeine is an appetite suppressant it

can boost your metabolism and there has

been research that shows caffeine has a

lipolytic effect so I recommend a cup of

coffee followed by sparkling water that

you can drink in the morning to be able

to assist you with your fasting and that

is going to be rule number one of being

able to kill your belly fat the simplest

and now you know what is the fastest way

and my recommendation guys for all of

you there don't just go to 20 hours and

then eat in a 4H hour window period I

highly recommend and you take it in a

stepwise fashion so that you don't deal

with the severe effects of hunger and

all the other things that come with

cutting your calories too drastically

maybe change every 2 weeks if you're in

a hurry but I recommend do this in a

month-to-month basis first month go 1212

and second month go 1410 and your third

month 168 and your fourth month Go 24

when you really want to turn it up that

is my recommendation mechanical rule

number two is going to be with each and

every single meal eat 50 g of protein

now the rule you've always heard is

eating 1 g of protein per pound of body

weight now there is no downside to

eating one gram of protein per pound of

body weight even if some people say it's

too much there's actually more benefit

the only downside to eating more protein

is if you have a kidney condition or a

liver condition if then consult your

medical physician to be able to assist

you accordingly but there's no downside

on only benefits to eating 1 g of

protein per pound of body weight and

mechanical rule number two is going to

be 50 g of protein and I'll tell you why

if you're 200 lb and each and every

single meal you eat there's 50 g of

protein you will notice that you're

going to feel so much Fuller for longer

and this is why the medication AIC has

blown up so much it's because it stops

you from eating in short but protein has

the similar natural effects that a zic

does have in terms of its ability to

stimulate appetite suppressing hormones

I want you to remember this pneumonic

and this will help you forever in making

sure you hit your protein intake two

scoops of a whe protein is equivalent to

50 g of protein 6 oz of cooked chicken

breast will give you 50 g of protein 8 O

of steak ideally a lean steak will give

you 50 g of protein and 10 ounces of a

fish will give you 50 g of protein so

now that we have the intermitted fasting

you can now know okay I'm going to eat

protein in each and every single meal

and if you have four you can have oats

with two scoops of protein for lunch you

can decide to have chicken breast maybe

with a burger for dinner you can have

steak with veggies and as a snack you

may go to bed and decide you know what

I'm going to have a can of tuna or I'm

just going to drink another Shake but

now you have no excuses in terms of

hitting your protein intake and why this

is rule number two is for a number of

reasons number one out of all the macros

you'll eat protein has the highest

satiety effect it will make you feel the

fullest for longer that's why you've

never heard someone say hey I got fat

off eating chicken breast and steak so

protein will help you in terms of

satiety protein will also boost your

metabolism comparatively to the carbs

and fats which is a sexy way of saying

your body burns the most amount of

calories digesting protein compared to

carbs and fats so this way you know okay

I'm also boosting my metabolism and then

finally the most important one breaking

down protein will give you the building

blocks necessary to build muscle the way

I like looking at it it's the cement to

your muscle and it allows you to

consistently add layers over time and

this way you can reduce the risk of

losing muscle while you're losing fat

the next thing and if you ask me Dr Mike

what is the fastest way that I can lose

weight and something that I've been

doing with the CEO diet is with every

single bodybuilder and every single lean

Instagram influencer you'll see is that

they will always go from a high amount

of carbohydrates the number one

macronutrient they consistently cut as

carbs and you will go from 300 in the

beginning of your diet all the way to

sub 100 calories so my recommendation is

for the fastest way is to make sure all

of your carbohydrates come from Whole

Foods and if you want an even quicker

way what I do with a CEO diet is I make

sure I'm eating a minimum of 50 grams of

protein and I'm always eating a salad to

the side as my source of carbs and what

this does is it will keep my insulin low

and we know if I can do that it will

enhance the ability to lose fat so over

time decreasing your carbohydrate intake

will be the best bet but my

recommendation for you is if you want to

be meticulous track it using an app like

my fitness pal lose it macro factor

which will track it for you but if you

want the fastest way with the CEO diet

something that I do is it's going to be

steak or chicken or fish that I

mentioned and a bow of veggies and this

is what I always do in the last 6 to 8

weeks of my competition prep to get into

single digit body fat and because it's

low calorie it's going to fill me up and

it's going to give me all the

micronutrients that I need to be able to

function adequately again my

recommendation for a sustainable

transition is do track your carbs and

over time slowly decrease it but if you

want it the fastest way switching all

your carbs for Whole Foods especially

veggies and non-starchy veggies and

having as much of that as possible will

help you step number three that will

assist us in losing this fat so much

quicker and this weight you're seeing

here and if you guys watch till the end

I'm actually going to show you how to

build the most amount of muscle possible

so if you thought these tips were good

the ones I'm going to share with you

next is going to be incredible now this

is what 5 lbs of fat looks like and what

5 lbs of muscle looks like now let's

picture that this year for the sake of

this video is a pound of fat now

research has shown right to burn this

pound of fat and the way they do it is

that they burn the fat and they make a

calculation to figure out how many

calories is in this right how much

energy stored is in this and the number

is

3,500 this is why you here to burn a

pound of fat you need to burn 3,500

calories and in a week 3,500 divided by

7 days it's 500 but did you know for the

average male and female you burn roughly

between 400 to 500 calories daily if you

walk 10,000 steps so this is my

mechanical rule number three and it's

the simplest exercise anybody can do

because we can all walk and there's

simply no excuse just make a plan to

wake up earlier to go and walk and the

simplest way to make sure that you're

burning that 500 calories a day which

will give you an extra pound a week is

by walking now 10,000 daily steps each

and every single day consistently get in

under the desk treadmill walk to the gym

when you have the chance if you can wake

up early and walk with your partner not

only is it fantastic for losing fat

research has shown that your body

primarily loses fat as a source of

energy when you're walking compared to

running and that's the simplest cardio

that I can give you to do and if I can

get every everybody to do 10,000 steps

it will be a massive win and all the

clients I've ever worked with I tell

them hey this is your insurance policy

because once you finish this rigorous

diet walking 10,000 steps will make sure

we keep that fat off at Bay and again if

you're walking 10,000 steps a day that's

4 lbs of fat in a month granted that we

keep everything consistent now you may

be asking okay what's the fastest way

with all the clients that I showed you

before when they have seen the best

results is when I've seen they get to a

point where they're like hey I'm going

to try and shoot for 20,000 steps and

the reality is is that you're just

moving more so if you want the fastest

way I recommend set yourself a goal of

15,000 to 20,000 steps the downside is

here is that walking will tap into your

time in your day but if you have it and

if you can be smart like walking during

your workout walking whenever you get a

chance cleaning your apartment just

being conscious of how much you're

moving you will notice that it's so much

easier to lose the weight and you will

be blown away by how much fat tissue

that comes off and again fat loss is the

nice byproduct but when you walk it's

better for blood flow to your brain you

have more ideas better mental Clarity

walking is a task that you can do with a

partner so it's an amazing chance to

socialize and catch up and get rid of

the phones it's also great for your

mental and cardiovascular health so

walking a minimum of 10,000 steps but if

you want to go fast going 15 ,000 and

above is the recommendation that I'll

make and again the only downside is is

that maybe it will take up a little bit

more time but if you just become smart

and move around when you can and not be

lazy it will be an amazing

transformation for you tip number four

is going to be on the aspect of

maintaining muscle tissue the caloric

deficit will make sure that you lose

weight resistance training will make

sure that we build if not at the very

least fight for the muscle tissue that

we have and with the thousands of

clients I've coached as long as you can

train a minimum of three times a week

and a maximum of six times a week you're

good to go but this is the big thing I

want you guys to take away you need to

train in a manner that is uncomfortable

let me explain I go to the gym every day

and I see people train and they train to

get in and to get out but you need to

put yourself in an uncomfortable

position where it allows you the ability

to grow so when I train in my mind I'm

going there to unlock a new version of

myself and each and every single

exercise I push myself with good form

but I make sure that the weight scares

me a little bit but I know I can handle

it cuz I can maintain my form there's

history that I've done Weight lighter

than that but what I want you guys to

take away is make sure that you're

challenging yourself in the gym

maintaining your form go in there as a

surgeon be precise with your technique

but challenge yourself and push your

limits and for most of you guys you can

get away with just doing a normal

training session in your first second

year of just training but when you get

to year three four and above it will

cost you so much more to unlock that

extra muscle tissue and what I've

noticed with a lot of my clients is that

because they build so much more muscle

tissue it behaves as this extra

insurance policy it's like the S&P 500

it's always going to give you a greater

return over a 10year span of having this

muscle tissue and the benefit is is that

muscle will burn more calories at rest

compared to Fat research has shown that

one pound of muscle will burn about six

calories at rest compared to the fat

that only Burns two calories so if you

can add an extra pound let's say one

pound a month that will help you burn so

many more calories in the long term

which will consequently boost your

metabolism and again we don't just want

to lose weight cuz what happens with a

lot of the individuals who like take a

zic for example who don't eat they lose

fat but along with that they lose a lot

of muscle and you won't believe how many

clients have said hey Mike I took

mandaro or zic I did a dexa scan before

I lost fat but I lost equal amounts of

muscle and now they look skinny fat we

don't want that you want your muscle

tissue to be able to punch Through Your

Skin so you can have your six-pack in

his glory so strong consistent

resistance training is the best and you

know what cuz you've stuck this far on

the screen right now I'm showing you a

3-day split a 4-day split a 5day split

and that's just to reward you guys for

those who are watching here cuz that

tells me that you guys are very very

dedicated now let's go into the fifth

and the final one and in my personal

opinion it is the most important now the

way I've always looked at this

particular aspect is the foundation of

life you spend 26 years of your life

lifetime nearly a third of your life

doing this and it's sleep and there's

two analogies that I love and that your

body is a Ferrari and this or let's call

it a Lamborghini and the Lamborghini is

welld designed and crafted intelligently

right but if there's no oil in that car

the chances it makes it down the road is

very slim or the other analogy is that

your body is this beautiful Amazonian

rainforest but if you don't give this

rainforest good fertiliz all the plants

will die so when you're sleeping 4 hours

or 5 hours the quality of the soil is

poor or when you're sleeping four or 5

hours you have very little oil so your

car is like stalling it's going to break

down you can tell it's not going to make

it further but when you sleep 7 8 hours

you're giving your body the right soil

the best soil to flourish and grow or

the right oil for your Ferrari to drive

as quickly as possible and to overtake

any car and this is the reason why

research has shown that when you are

sleeping more it will take away your

appetite the less you sleep the hungrier

you will be especially for the foods

that are not to your benefit it's the

donuts the highly palatable Foods it's

because you feel so tired and down you

have a low level of Serotonin your body

wants to feel better and usually going

for the comfort Foods is will make you

feel better so I noticed that the more I

sleep the less appetite I have which

makes this whole dieting process so much

easier and I'll never forget why it was

so hard for me to lose weight in my

first year of med school the first time

that it took me 7 months is cuz I really

wanted to do well in medical school I

was sleeping let's say 5 hours at Best I

was on the treadmill 2 hours I was

training for 2 hours people would be

like dude you're working so hard and I

got decent results but it came at such a

big sacrifice and then I ended up

gaining the weight back because it

wasn't sustainable but when I slept 8

hours it was so easy to follow my weight

was flying off of my frame I noticed

that I was able to build and maintain

more muscle as a result and research

shows this when you sleep less there's

less testosterone when you sleep more

you have more testosterone the main

muscle building hormone so simply put is

that enough sleep will make sure that

all your systems from your brain to your

gut to your metabolism will function so

much better with sleep you'll even

develop insulin resistance your insulin

won't function as well sleeping less but

if you sleep more your insulin will

respond well you'll be sensitive and

your body will put all this sugar the

glucose in the right places will'll be

more energetic I cannot understand how

important sleep is and the

recommendation I have for you guys is

this what most people are doing is that

they just need to follow a good protocol

the one I give my clients all the time

is called 10 3 2 1 this is like the

Bible of sleeping so 10 hours before bed

no more caffeine and even if you're the

person says hey I can still sleep fine

not true so caffeine has a thing called

a half-life so what happens is the

moment you drink caffeine the caffeine

flowing in your body decreases by half

after about 6 hours so it means by the

time you still go to sleep if you're

drinking caffeine at 3:00 p.m. you

almost have half of that caffeine still

in your bloodstream so what happens is

it prevents you of getting into that

good quality restorative sleep where you

have this growth hormone testosterone

all these hormones that are released in

that REM sleep State all of it is lost

when you're drinking caffeine past

midday so if you're going to sleep at

10: p.m. midday should be the last time

you drink caffeine 3 hours before you

want to stop eating why cuz think of

your body again as a car and when you're

eating you're keeping the engine on

right your stomach is trying to break

down all this food and the lights are

still on if you're eating 1 hour before

bed it will be so difficult for you to

sleep and more so for you to get into

deep sleep because your stomach is

trying to break down all this food that

you just gave it the thing that I see

that wakes up most of my clients before

bed is actually going to the toilet to

pee and usually this is because of

consuming liquids too close to bedtime

and as you age your bladder doesn't

function as well as you as it did as a

kid so the best thing to do is 2 hours

before bed no more fluids and let's say

you're still waking up to go to the

toilet maybe do it 2 hours and a half

and then 3 hours if that has to be the

rule and then finally 1 hour before bed

no more blue light exposure now I'm sure

you guys know the sun releases a

spectrum of UV right from 200 to 800 and

all those wavelengths and especially the

800 wavelength blue light wavelength is

what actually resets our body to tell us

hey it's day and night now did you know

your devices like your computer screens

and your phone actually emit this blue

light and what it does is that it's

telling your brain that hey the sun is

still outside so you should be awake and

that's why you may be struggling to go

to bed set yourself the rule of getting

rid of your sons your laptop TV screens

and another thing you can do if you want

to look like the Terminator you can just

get blue light blocking glasses it will

just make everything orange it'll

prevent the entry of this blue light and

you can still use your devices you can

also turn on night mode if you just

search on your iPhone and settings night

mode you can turn it on and you can see

that it will actually become a red for

you so that it doesn't emit blue light

and provide you better sleep but what

I've noticed with a lot of my clients

and they noticed this themselves on the

days they slept the most they always saw

the greatest amount of fat loss it's

always my job when someone does my

coaching to sell them really hard on

sleeping well and when they see the

weight loss come off it's kind of like

when you see your progress in the gym

they get very addicted to that and

immediately I get them to sleep so much

more more and that's my goal so sleeping

is Paramount and for anybody out there

if you're in terrible shape your life is

in shambles and your overweight just

forget everything else just focus on

sleeping I promise you you will make

better decisions and the weight will

come off and I do this with clients

who've paid me a lot of money and I said

hey we're just going to focus on sleep

okay don't add any more pressure to your

life and there's so thankful for it but

I'll leave the video here that is the

simplest and the fast fastest way to be

able to kill your bodily fat so this

thing that's around your betty this

visceral fat the subcutaneous fat that's

unnecessary and just poor mistakes that

you've made we can get rid of it but

I'll leave the video here share your

story in the comments down below is

there anything you feel like I missed or

have these tips worked for you and in my

personal opinion if you want to help

someone sharing your story after someone

watches a video like this can be very

motivating so comment in the comment

section down below your experience Maybe

been watching my channel and you've

implemented a few I would love to hear

it if you guys did like this video if

you want to send it to friends share and

leave it with a like I'll see you guys

in the next one I'm rooting for you okay

cheers