10 Underrated Habits To Get Lean | Starting at 30% Body Fat
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- čas přidán 15. 06. 2024
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In this video, you’ll learn 10 Underrated Habits To Get Lean Starting at 30% Body Fat
How To Get Lean Sustainably
➢🔔 sculptbyscience.com/
Making transformations like these happen over and over again, in 90
days or even 7 months aren’t done by a few simple tricks. My client
Shannon at 56 didn’t achieve her dream physique by one particular
diet. She actually had 1 or two glasses of wine a week. Nicholas
losing over 30lb in 16 weeks and finally seeing his six pack was
because of the habits we implemented at sculpt by science and The
same goes for Dr. Amin and the hundreds of clients I’ve coached. I
recently read the book “Atomic Habits” in short... my short review of
the book is... wow. I get why there are over 5 million copies sold. It
inspired me to make this video, I’m going to share with you 5 Atomic
habits to get Lean. Every man and woman should see their abs at
least once in their life, and it won’t be by overdoing cardio or
startving yourself. It will be by creating small atomic habits that
become your religion and your new way of life. These habits I’ll
share with you is the culimiation of my 8 years experience and I
have a feeling that this may be able to even change one persons life
to better health. We are so close to reaching a million subscribers, I
hope this video helps one person. If this channel has even helped
you a little in the last 8 years, leave the video with a gentle thumbs
up for the youtube algorithm and comment down bellow, one habit
that helped you get lean.... Let’s kick it off.
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** The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional ** - Zábava
1) walk 10000 steps daily
2) intermittent fasting
3) eat more protein 1g per lb of body weight
4) one cheat meal per week
5) accountability: share your goals with like-minded people
6) get enough sleep - 8h
7) change your environment to a supporting one. Get rid of temptation
8) lift in the morning
9) drink more water
10) don’t give up. It will take time, so give it time and don’t give up.
Man I can only do 7 out of 10. It is difficult to find accountability partners in my support group or family & sleep more so I can lift in the morning. I guess Im gonna see how I do. Already 30 days in the process.
Not all heroes wear capes! #ThankYou🙏🏿
@Mathilda2zero I have been managing insomnia for quite a while now. I can go to sleep earlier but I can't stay sleep for the full 8 or even 6 hrs. Every 3 hours my sleep in broken
Thank you!
Thanks!
I have been doing most of the tips for 3 months. 42 lbs down so far. I am glad the am on the right track and that I found this channel.
That's such a massive accomplishment. Well done! Keep going. Just keep going. Next level awesome!👌
Good for you man! Keep it up!
Congrats! Keep it up!
Outstanding work. Keep it up
How is it going?? Gonna staaaart nooowwww
11) limit alcohol. From someone who over consumes, that is the biggest thing ever. It's excess calories and it makes you feel bad the next day. If you cut that, it feeds into things like better sleep (getting those 8hrs) and being able to work out in the AM. I'm lucky enough that I don't get hangovers and can still get those morning workouts in and have a great start to my day. But every year when I do dry January, I feel SO MUCH BETTER when I do my normal routine. I end up dropping to 6-7hrs of sleep as that's when I naturally wake up and feel amazing. Don't give up the sauce, if that's your social thing, but limit it or be conscious of it. Booze is a silent lifestyle killer.
Lately I've had family and friends get sick or die over long term alcohol drinking. I took it as a warning, I'm only 31 ive decided to stop drinking!
100%. I Drink but it holds your back for sure. Cycling it’s ass of without alcohol and you’ll lose that body fat sickly. And creatine 😎
So true. Limiting alcohol to possibly once per week is definitely essential for weight loss. Particularly as we get older. Nobody wants to give up drinking on the weekend with friends, so we just have to accept that and get back on track during the rest of the week.
Weekend drinking
absolutely destorys my diet and can take me up to Tuesday or even Wednesday to fully recover.
I want to drop 15 kgs , weekend drinking has to stop.
Wish me luck.
I'm about 1 month in from quitting both cigz and alcohol. Doubt that I will ever go back. Been in the gym and out running. Never could run a full street from one end to the other. Now that's not a problem. Looking forward to my future. @@theedproductions01
I’m a masters figure competitor…. I’ve gotten stage lean over 20 times…. My number one method is if you can’t eat it don’t buy it! Out of sight…. Out of mind works for me. Plus I’m paying a coach…. If I cheat on the diet he gives me then I’m just throwing my money away. Stay strong my friends!
Out of sight works 4 me too. One of my favorite tips.
💯
I’m so glad I found your channel. I weighed 300 lbs 8 months ago. I’m now down to 200 daily weight. Those last 20 lbs have been the roughest. This is some solid advice! I’m excited to learn from you. Thank you for the time.
Apparently he doesn't read his subscribers messages. Great job buddy, make it a lifestyle and you are good.
Wow!!! You lost 100 pounds in only 8 months? You’re amazing! 💪
I am committed to your recommendations.
Things you said I have heard before but it is so much more convincing from your words.
Thank you
Thank you Dr. Mike! I’m looking forward to feeling and seeing the benefits and results from following your tips. Consistency + patience = success 👍🏼 Cheers! 😊
My pleasure!
Hah? Patience in body choise in goals.. Oh nothing compatible.
Even though i do all these tips, it’s great hearing someone saying it.15,000 steps today and its 6:30 pm. Park your car and walk to the gym.
I find my body is best when i have only one big meal in the morning, and fast all day until the next morning. I have no problem with not eating lunch or dinner, ive tried the other ways and feel i have more urges. So im sticking to morning eating with 24hr fasts. Working great for me
Awesome. Probably the most effective timing for IF. Would love this but I do it in reverse due to family and scheduling. I fast in the morning. Then a coffee my workouts 1 or 2 high protein meals then walking after dinner which is usually by 5:00.
We all have to find our way to what works. Maybe one day I'll get to incorporate your timing which I love. ❤thanks for sharing 😊
I find it impossible. I gym 5 to 6 days a week cardio and work on my feet 5 days week while getting 12 to 15k in steps. I fast. 7 hour window for food.
Doctor Mike.. your video are very informative, been sharing your videos and taking notes. Gonna start working a lot more and be more careful on what i eat.. thanks so much for sharing all this info with us.
First time listener. You captivated me enough to listen all the way through. Great tips!
Absolutely loved your video. Excellent content, keep up the good work.
Im a new subscriber and I'm learning such simple life style adjustment options/tools from your videos I'm loving them
I thought this was a great method similar to that book by covey about the habits of highly effective people. This is the fitness/nutrition version of it. Whenever I watch Mike Diamond i usually am struggling with gaining weight back, but this video really motivates me to be more smart and to integrate these habits into my life immediately. Delayed gratification is something that came to my mind and he highlights that in the cheat meal for sustainability. Great video mike!
This video was top-notch you just reinspired me in so many ways especially when it comes to sleep especially when it comes to not giving up I’m not giving up but sometimes you have to give up trying the way that isn’t working and switch it up. That’s what I really took away from that like eating at maintenance if things have been, not working for year or two. Maybe it’s time to switch which was one of my biggest mistakes. I stayed in keto for way too long doing the same thing with fasting. I needed to switch it up cycle myself thank you. I’m going to use this and I’ll let you know how things work out.
Thank you for all your knowledge you share! I appreciate what you do!
I am not too far off of my goal, and I’m going to follow this very strictly I appreciate all the information you put out! And I will watch all of your videos!
I have to say this your best video by a mile. Thank you so much for your great advice.
Wow, thank you!
I like watching your videos... Every time though... I think about how close I came to becoming a doctor myself! Darn! I do have a doctor in my close family, so that's better than nothing. I appreciate all the advice you give.. we have a lot of opinions and info to work with thanks to you!
The credit card analogy is GREAT! That's how I look at my spending so that's an easy concept for me but. never though of it regarding calorie intake. Thank you! You sold me on intermittent fasting. this is a fabulous video. Great content.
Im so glad i found this video .. I've serched so much for something with this much detail about losing weight and making a lifestyle out of healthy habits. Thank you sincerly .
Got it! I’ve been slacking.
I need to get back to regular resistance training, daily intermittent fasting, drinking more water, and getting enough sleep.
Love your videos brother. You outchea doing the lords work passing this info on.
I switch my eating window to 8am to 2pm and walking 14,000 steps and lifting weights 3 times a week . Started loosing more weight again. Down 54 lbs in 6 months. 20lbs to go. I can see the light now be consistent. Good video you inspire me.
Everything stated in this video is absolutely true. Great information with great delivery. Thank you.
I don’t like cheat meals, I do a cheat window once a week. Two hours eat whatever you want. The worst thing that will happen is you weigh the same weight you did the day before.
Great, well-articulated video. Thank you
Thank you so much for this. I have increased my protein, but not as much as you suggested (I find it hard to consume that much). Have also eliminated added sugars. That seems to help too. Will keep at it!!
Dr Mike you spoiling us.. Thank you ❤️
Thanks for this great summary. A couple of months ago I lost 17% weight doing what you mention in your video. This changed the results of my lab blood tests and I was able to stop taking medications.
So inspirational! Thank you for the good words!
Bro that’s an amazing video, very helpful for those who doesn’t understand how to really loose weight right. Keep it up cheers from Canada
thank you Dr. watching your videos keeps me motivated and focused. !
Thank you Doctor Mike, another excellent video
Great video Dr Mike I'll be watching straight up Sir. 🏆👏🏋💯
love the straight forward and real info video
Such a fantastic video, such wise and helpful advice. Thank you for being so generous as to put the basics all together.. there's a great deal of content dedicating an etire hour to one of the top ten, taking a deep dive, and whilst helpful, being able to see the bigger picture, the strategy in one video, without excessive detail is such a great way to not scare everyone off from attempting to begin making healthy choice's. Yes, there's more to learn, which will come in time, but not if initial interest is completely obliterated upon clicking on a video making everything seem like some sort of impossible, out of reach, only for the "super human" Body Builders physiques or those who want to study a degree in health. I've seen personal results (with extensive work still ahead of me, but I'm at the point of seeking it out and enjoying the progress not hopingfor the torture to end although I have been there too!). Many year's of consistent efforts and I'm constantly learning and seeking improvement. I've been obese before and I know how much more I get out of life by constantly investing in my health as a conscious choice. And yes, I definitely noticed the difference in my eating choices, mental functioning, emotional state and overall well being when I increased my sleep. I actually clicked on your video not just for myself. My 16yr old son has struggled with making healthy choice's and he's motivated to make a lifestyle change but, as his mom, sometimes I think coaching from individuals I know he'll respect, such as yourself, hearing positive messaging about it from someone else who he can look up to (especially in his teens, I don't want to turn him off because suggestions are from his mom! It could be seen as lecturing or annoying, I recall being his age!). I'll be sharing your video with him. Thank you.
Another great video, thank you sir!
Here's an idea.... @DoctorMikeDiamonds needs to put an affiliate link to a walking pad. That way, we get a recommended product and he gets some degree of compensation. Can't afford to buy any more junk that breaks within months. Just one man's opinion.
Dr Mike I would like to thank God for you, you have been the most inspiring and motivating person I have ever seen. You have played the most important part on my physique. My body is at the most shape ever is not were I want it to be but is so 🔥❤❤❤❤ I get so much praise. Thank you Dr Mike🙏🙌🙌🙌
Very helpful content!!! Keep it coming ❤
Great video. EVERYTHING you said is simply amazing. The protein scoop every meal really works
How do you have enough room in your stomach for that much protein?! It’s legit my biggest challenge! I just don’t have the stomach space 😩
breakfast, 3pm and 11pm@@lowermountroyal221
@@lowermountroyal221 you have to cut a lil bit of the food for it.
This was a great video! Thank you!
To anyone thinking I can't drink black coffee, 10 years ago I would have said the same. First I stopped having sugar, horrible for the first few and you get used to it. A few years after that started black coffee and it was so easy. I was the same when I went from full fat coke to diet, first 6 cans were disgusting and then it isnt.
hey doctor mike ,ive been following your content and im glad that listen your advice leads to success..i will definitely try working out in the morning..thanks again..
You can do it!
Follow and take it goals in area company.
Great video , with a lot good info and information 👌🏻
Great content, thank you for this! ❤
Just found this channel and watching this video was very informative. Subscribed 👌
Thank you so much for this! very helpful tips!! :)
Thanks, for your advice and insight.
On 13% now, will not give up now!!! That's a nice refresher half way through, especially the cheat MEAL instead of cheat DAY, game changer 💪🏼🔥🔥🔥❤️
Although, you are notoriously thorough - this is a thorough video/approach. Thank you Dr. Diamond!
This is what he said:
1. Walking (destroying fat/ walk at least 10 thousand steps a day)
2. Time restricted fasting (caloric deficit)
3. Eating more protein (1 gram per pound of weight) boast your metabolism
4. Once a week have cheat 1 Meal (so you break your will power/ have better results) ONLY ONE MEAL!!!
5. Accountability (work together with a partners, tell a friend )
6. Sleep more ( 7 to 8 hours so you want break)
7. Change your environment (get rid of the bad food or the things that not supportive of your eating lifestyle change)
8. Resistance training in the morning (better for getting the rest you need)
9. Drink more water (1 to 2 gallons a day)
10. Don’t give up (be patient with yourself stay consistent)
Too many contradictions in your plan!
Intermittent fast and only eat 2 meals and a snack but then you say to eat 4 measl with 50g of protein with one of them being breakfast.
I also wake up early but the problem is if you workout right away you will not feel good if you try and continue your Intermittent fast for hours after your workout. Your muscles require protien after workout therfor breaking your Intermittent fast.
It's one or the other. You won't be able to do both and feel good!
Awesome stuff! Appreciate it.
You’re awesome, not even Thomas Delauer is so much helpful, thank you!!
So good and from my own experience with intermittent fasting, so true!
I like your video style & format🌹
Loved your video so I decided to subscribe to your channel. The habits are very straightforward guidelines. My one question is the integration of intermittent fasting and morning strength training. I’ve always been told how important a pre-workout meal is that consists of protein and carbs. Do you train fasted?
Thanx Doc for another great video. Walking is awesome. Who needs yoga!
Thanks for the tips! Gonna try the protein intake by my body weight and the cheat meal.
love this guy will send a payment its the best man I have listened to in my 59 yers on the planet
I haven't been able to sleep more than 6hrs max and thats broken up with tossing/turning since I was in middle school. I'm 42 now. I'm in good shape but not shredded like I COULD be. My issue is lack of sleep and consistency in my diet. I eat "healthy" 65% of the week. Time to step my game up.
Thanks 🙏 as always great work 👍❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️
Such a good video. Thanks.
Excellent video. Great content right here.
Great video, thanks
This whole video is pure spitting facts
Thank you Sir, immediate subscription
Great video. Thank you. ❤
Thanks for the great tips, Dr. Mike. As for *10. Don't Give Up,* it's in line with the advice I found on another video, which said to never allow a day to go by without some gain, even a little one. The mentality always needs to be *All or something,* _not_ all or nothing._ Regarding the word "breakfast", you note it being used in the 20th century to market certain commercial food products, and while that's no doubt true, the word origin goes back much further, referring to meals taking place in monasteries after a religious fast. Liked & subscribed.
I have been intermittent fasting and have hit a road block. I have lost 12 pounds in almost a year. I was losing 1 pound a week. After listening to you, I feel like I haven't been eating enough protein. I'm going to try eating more protein and see if I can get back on track.
odds are you have to lower your caloric intake (think a car that weighs two tonnes requires more fuel to run than a one tonne car), so you will reach a caloric maintenance and have to relower your intake. Well done though.
Phenomenal, Thanks you!
Thanks for this info, my goal has always been to get a six pack , the time is now !
Very nice video 🙂 I can't train in the morning. I've tried many times, but I run out of energy in 20 minutes and just feel dizzy and sick. I already get up at 5.45 so there is that to 😉
Best advice all in one video....❤🔥🔥🔥🔥
Your best yet 👌
Awesome video! I thought figuring out your protein is based on your lean body mass rather than your body weight as a whole??!
Thanks to your knowledge I went from 20% to 12%
Excellent! Keep it up!
Awesome video!
Hello @Doctor Mike Diamonds. Is the tip "intermittent fasting " and training in the morning compatible ? Shouldn't eat after training ?
Thanks for this nice video :)
Because of IF, I can hardly finish my meal and usually throw a portion of it away. Whereas before IF, I would eat and snack all day and night.
Plus, as he stated, because of IF, I can still enjoy the foods I like (in moderation) because I’m eating a lot less calories overall.
This video makes a lot of sense!!
Couldn’t hit subscribe fast enough.
Thank you!
Refresh and renew...lets go!!!
The cheat meal suggestion is an awesome idea.
Thank you! I've been working out since I was in my early twenties but Dec 2023 sent my world into a downhill spiral between work, school, leaving a fiance after 9 years, and my brothers car accident which left him with a traumatic brain injury. I moved out on my own again for a peaceful environment and worked out again after a year. Pretty much gained 20 pounds and my cardio system went to crap. So it was nice to hear this after I decided to finally stop trying to take care of everyone else. I possibly may be watching this several times as a boost since gaining the weight made me a little depressed.
Cheer up❤️
So you gained 20 lbs in 18 days?
I found your channel, so I saved it and will follow you.
Fantastic video
Yes i need it from a doc cause post vacc effects & dropping preworkouts
Intermittent fasting is amazing thing, I've lost 57 pounds (from 231 to 174) in 9 months period! And all this without going to the gym, just long walks, home workout and street fitness from time to time, however, in those 9 months I'm doing the OMAD fasting and I'm training late (around 6PM) because it's near my fast breaking meal. In my opinion it's not good thing to train your muscles early in the morning and then leaving the muscles for almost a day without "feeding" them.
I just found your channel. I love everything you said. Like you said, ill try this inb2024. What about eating the whole egg?
Great content! Thank you
My pleasure!
Good content, thanks!
Great video 👌
you are so good, thank you!! I have followed you a while and changing from 76kg ->62 kg in less than 6 months. now i am aiming for muscles and perhaps an 6pack. fatprocent is 26% to around 17,5% right now. my main goals for spring 2024 is to get below 13-15% is it doable?
I'm at exactly the same place
New subscriber here. Love your content!
Dr Mike, great video…
I have been a morning Workout guy for the last 10 years, in my early 40s now and starting to see more fat around the midsection. How do I square morning workouts with IF? I love my pre and post concoctions but they break my fast… recommendations?
10 best advice i'd ever heard
The MyFitnessPal app, measuring cups/spoons, and a scale has worked wonders for me in being accurate in getting enough protein and tracking my calories. Huge difference.
Also, focus on fiber and water.
I am surprised that experimenting with fad diets and failing eventually lead to follow most of these rules sub consciously. Thank you so much for sharing your knowledge.
Shannon looks AMAZING.
Another great thing about intermittent fasting is that it trains you to get comfortable (and actually enjoy) being hungry. And I dont care what anyone says...being hungry to some degree is part of getting lean
I agree. It really adds to the anticipation of a great satisfying meal.
I have lost 155lbs now, he is right on all of it. He’s basically touching on everything I did. Once a week for a cheat meal might be too frequent more like 1-2 times a month. But yeah he’s right I lived it.
That’s amazing! Question was it more of a health goal or weight goal for you? Meaning was it so you could live longer (did you have major health issues or a health scare)?
@@bobs8005 Health, I had a baby and second one on the way. I want to run around with them and having kids is a lot of work physically. Also I’m the only source of income so I need to live a long time and pay the bills. No scares or conditions specifically. But I wouldn’t advise anyone wait for a reason, by the time there’s a reason it will be harder or too late.
@@pben4899 I’m in the same situation I’ve been working out hard but not nutrition wise until I got bad bloodwork back so making major changes just now