How To Get Lean VERY FAST Starting at 30% Body Fat | 5 Simple Steps
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- čas přidán 15. 06. 2024
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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. a) High Protein Meals - 02:00
b) Caloric Deficit - 06:20
c) Resistance Training - 08:10
2. Walk More - 10:25
3. Resistance Training - 17:50
4. Recovery(Sleep more) - 20:36
5. Supplements -22:50
JUST LIKE THIS
00:02 Follow the formula of high protein diet, caloric deficit, and weightlifting for fast lean transformation.
02:01 High protein diet is crucial for transformation
06:08 High protein diet and caloric deficit are key for fast fat loss.
07:55 High protein diet, caloric deficit, and resistance training lead to fast results in reducing body fat.
11:51 Increasing daily steps from 5,000 to 10,000 helps in burning more fat
13:50 Increase your steps to double the rate of weight loss
17:22 Resistance training is crucial for lean transformation and overall well-being.
18:59 Importance of good form and training intensity
22:16 Sleep more to get leaner and get lean very fast
23:52 Caffeine can help burn fat and reduce appetite
Crafted by Merlin AI
@@PHYSICALREALMpost this in the OG comment section
💯
For this cut, should one try to hit personal records when lifting weights or no?
So in short this is a good ad for gym membership and supplements
Thanks for the content Mike. Hope you had a nice Christmas and wishing you all the best for the new year. Your information is precise and easy to consume and you are helping a lot of people, me included (I am an athlete and have been lifting for 15 odd years and still find this channel very useful).
Thank you bro, I’m down 12 pounds. Your channel has helped me so much.
Great breakdown man, hoping to reach all my fitness & nutrition goals this year. Best of luck to everyone on your journeys!
Hey doc john from down under here I started on a weight loss journey back in April of this year 2023 as my wife left me for a younger man half my age and I am 53,,,anyways I way 97kgs when I started walking 10.000 steps every second day, I found that the more I walked the more my body would try to pull me into short bursts of jogging and I still can not explain what was going on there but it never took long to work out why it was,,, so when I would walk 400 steps I would jog 100 steps and the weight I would loose after them 10.000 steps at times more than doubled beleave me this is 100% true I challenge anyone to try it. Doc I now weigh 59kgs and have now started protein bulking with weight training I do this at home in my own garage as I don’t want others to talk smack to or about me as I do get embarrassed like most people… I watch a lot of your CZcams stuff along with a few other peoples cheers and thanks john
One of the best videos on excercise and health I’ve seen. Really simplifies it and proves great education.
The information in this video is clear and well-delivered. Love it. just subbed. been watching the the channel for about a week and found it motivating
Mike, you are the best. So much wisdom in your videos. Thank you for being so open and kind for sharing all these valuable info!
thanks so much for the consistent videos, i watched this one while walking in the morning on my under desk treadmill. Love your advice so far and it has resonated with me, you are amazing!
Appreciate you! how many steps have you been doing?
Mike well done! A very well-done talk on how to change your life at any age. Health is wealth! I am a big fan. Heading to the gym.
Like always, you target right to the point, and most importantly, these basic principles apply to almost everyone who wants to get leaner. I’d add a couple of things in your conclusion part of the video - first, persistence! Persistence is where most people fail. You can have an off meal, an off day, an off week.. it happens to the best of us. But knowing to always come back on track is the key. It’s not always linear, it’s ups and downs, aiming for more downs of course if reducing fat percentage is the goal. So PERSISTENCE. And second, naturally, is patience.. learn to enjoy the path, so you’re more likely to reach the final destination. Patience and persistence, glide through those flat lines that can take weeks sometimes, continue following the plan, find your way to enjoy it, and you’ll get there..
I am glad that you (An Actual Doctor) is doing this channel and giving this information and not just anyone! You are also obviously practicing what you preach! Thanks for your tips!
Appreciate it!
I like Dr. Diamond as much as the next person.. but placing that amount of emphasis on someones title alone can get you in trouble.. many "Dr." online are shills af so just be careful
Dr. I tried signing up with you yesterday but couldn’t get through the platform.
No disrespect by any means but Dr. Have very little education on health.
Hi Doctor. Fortunately, I have recently come across your channel and your talks encourage me to lose weight more than before. But in the previous video, you said to do fasting. And by watching this video, I have some I am confused as to what I should do in the food plan (what foods to eat and when) and I also ask you a lot for this complete and comprehensive information that you have provided us.
I enjoyed this video, Mike puts a good spin on what we know but do not do. Thanks for refocusing me.
you make the best videos helping people lose weight out of anyone ive ever seen. Thank you for everything your doing, your slowly making the world a more healthly place :)!
00:02 Follow the formula of high protein diet, caloric deficit, and weightlifting for fast lean transformation.
02:01 High protein diet is crucial for transformation
06:08 High protein diet and caloric deficit are key for fast fat loss.
07:55 High protein diet, caloric deficit, and resistance training lead to fast results in reducing body fat.
11:51 Increasing daily steps from 5,000 to 10,000 helps in burning more fat
13:50 Increase your steps to double the rate of weight loss
17:22 Resistance training is crucial for lean transformation and overall well-being.
18:59 Importance of good form and training intensity
22:16 Sleep more to get leaner and get lean very fast
23:52 Caffeine can help burn fat and reduce appetite
Crafted by Merlin AI.
Your advice sounds legit!
Your body also backs it up. Gonna give this a try. Thanks
This is my new favourite CZcams channel. Keep up the good work.
Will do 🫶🏽
I am very new to your channel and I just want to yell…. THANK YOU FROM THE BOTTOM OF MY HEART!!! I am very grateful for you and your scientific information to loose body fat for LIFE and keep it off, Thank you.. THANK YOU…Thank YOU!!!!
Hello Doctor, please keep these video's coming regardless of the mindless chatter in this comment section. Hearing the facts and seeing the results gives me hope and motivates me as I take action. Thank you sir!
I will do everything you said and come back in 3 months.
Waiting 😂
Thats the outlook! Good luck!
Wya lil black kid
Very informative and well made. Thanks
I will try my best according to your suggestions and recommendations. Thank you Doc.
I was 40% body fat, went to 9% in 8 months!
Walking, Lifting, Water daily on a deficit works.
Here is the big thing I learned, calorie counting, the diet is more important than the rest, things like kodiak pancakes, halo top ice cream, warm protein desserts within the calorie count makes it doable for people that lived years as habitual junk food eaters. Greek yogurt over protein powder 135cal - 24g protein.
How high was your deficit?
1000-2000 depending on the day@@Ematuresco
Congratulations, I will do it too.❤
get it buddy!@@rickpratt5115
How much did you weight at start? How old are you? What was your daily calories intake and caloric deficit? Many thanks.
Thanks for all the inspiration and great info
Great video. Although, the walking pad doesn’t deliver to South Korea, like most of them on Amazon. Thanks for the training plan. I will start using it this week. 😊😊😊
Brilliant advice. Thank you!
Good info! Thanks for your work
This video made me extremely motivated, ill be forever thankful sir ❤🏋♀️
Good and inspiring video,thank you for your time and effort.
Lets go for it!
Appreciate the open and honest content. All the people saying ‘its getting repetitive’, what do they expect? The fundamentals of weight-loss haven’t changed either…better than trying to push some fad diet. Wishing you and yours all the best 💪🏻😊
Exactly 👍
@@Victor33 thank-you @bizarre13 wishing you all the best mate 💪🏻😊
Agreed whole heartedly. All the other diets aren’t sustainable either. This one is long term, easy, fool proof, fail proof, you just gotta be able to eat the same foods all the time to make it easy. If you’re not able to do that, I can see people give up.
Excellent video, man!!!
I Love you!!!! Thanks for this man!!! I really appreciate. Top notch vídeo
Awesome video! You covered everything thank you!!
my pleasure!
Excellent video! No nonsense! Facts!!!
Purchased the walking pad, thanks for the recommendation!
Hope you enjoy it!
A lot of good information in here!
Great video
If I could add any topic would be to talk about adding salt and the benefits salt has in fighting cravings.
High protein, caloric deficit, and weight lifting with a sprinkle of cardio works for me every single time. No matter what age I am and was. It always gave me the most positive results overall.❤❤❤
What’s your daily deficit?
This is wonderful thank you so much for sharing
Hi there. I loved your video. Thank you very much. I’m thinking of getting the urevo walking pad you recommended but it doesn’t seem to have the panel at arms length. What about the following model?
UREVO Folding Treadmill, 2.25HP Foldable Treadmill with 12 HIIT Modes, Compact Mini Treadmill for Home Office, Space Saving Small Treadmill with Large Running Area, LCD Display, Easy to Fold
THIS WAS GREAT YHANK YOU!!! I’m on my way!!!
Great vid! Lots of good info.
Amazing! I realized why I was getting thinner back in 2022. I'm a teacher, so in the end of the day I was averaging 5k steps a day. Then! 3 days a week I would show up 35 to 45 minutes early to my Brazilian jiu-jitsu academy n warmup by walking some more. Take into account I walk fast n usually don't notice how fast I walk n the distances i can walk I was averaging 11k x 3 days = 33,000 steps + 12,000 steps (2 days) was enough steps to burn fat fast. Along with the fun cardio sessions of Brazilian jiu-jitsu n my weightlifting gym program at home. I was leaning out n getting thinner. Sadly, due to past stressors n over eating on weekends. I gained a few pounds. I'm now focusing on walking 15k to 10k steps a day n dialing down on my diet as well. Thanks for this video.
Great stuff Doc. What's your take on tea? I do coffee. Then tea (decaf) miday till night. TIA!
I’m actually doing every step you recommended 👍
❤ well information given ❤ thank you so much 🎉
You rock Doc!! 💪🏼
I needed this for the new year.
Thanks for the info. I am happy to hear that I am already doing all this already and keep seeing great results so far.
Thanks man, great advice 👍
You’re the best this is really helpful ❤
Great information 👍🏽
Excellent advice- I am a certified sports fitness nutritionist and competitor and I totally agree with everything
Great Video! I want to access the training plan but the link is not working
Very good educational video 👍🏼
Genetic helps a lot too, and you still look pretty young. Your information is great though. Makes alot of sense. Hey that workout plan sounds a lot like when I was in military which worked for me. 5 days a week lifting but did separate muscle groups. Walking ❤ I try to do at least 10,000 steps a day, min.
Great video thanks!
I'm well on my way to end the 5th week in a row with 100K+ steps. Everything I eat that has more calories has high protein content and I've been 8:16 fasting for the same amount of time. The results are showing, I'm consistent so I hope this will get me to the goal and remain a long term habit. With my dogs, I'll never be under 10K steps a day, and fasting will keep my calories in check even if some meals become "cheat meals". I should get of some protein powder tho, I think that's missing now.
One thing I've noticed is that you guys who have people get good results all speak the same language. And I appreciate that doc, your tips have been very helpful to me.. To more wins in the upcoming year 2024
Thank you mate! more to come from me!
Great video! have to speak up about the coffee bit. It is habit-forming and chemically addictive and over long term can cause insomnia and increased stress to the point of causing an inumerable amount of negative health affects. AKA in moderate amounts over long time, it kills you slowly.
Hi Mike I love your content!! But I keep asking you if riding my bike is as good as walking because I love to ride.
Very inspiring!
Subbed
Man you came along way I remember when you where in Russia
How do I get the medical approach you mentioned in the video?
Thanks to you I've managed to drop 4 pounds in two weeks
I noticed that too but some of us don't get it the first time around or there are those people who just saw the first video and asks the same question he just answered. I don't know about you but I need to hear things over and over before I get it. 😢
Thanks Doc!
We cook a lot of our own food so not sure how to track those calories. Rice noodles chicken pork venison etc
I work 10h a day mostly physical work and also do workouts in the evening but would still like to get my fat down.
And would be great to have some lunch menus as well that you can make at home. Thanks
Download a calorie tracking app like my fitness pal, or lose it from the app store.
great video doc keeps me on toes
let's go!
good one!!!
What is your opinion on vegan diet and how to get enough proteins that way?
Very nice scale at 0:15 - yours? Do you know the datails about it? Model, make or anything like it? Would like to have a look and buy it if I can...
I have been both exercising and having a caloric deficit through diet for the last 3 months. During the first 2 months I have been able to preserve muscle, I maybe gained 1.5 lb of muscle but loss 8x more fat. However in the past month I have been losing more muscle than fat. I increased my calories, and tried to tone down the cardio, but it seems like I am eating more but losing muscle weight and weight overall. Now I am 158 eating an average of 215 grams protein, with a 20-25/ 35-40/35-40 macro spilt. I am confused on my body switching things up now.
What do you think about bodyweight training ? Can that be as good as weight training ? I am not keen on spending my time in the gym , or traveling there, or spending a lot of money on it
Good job getting a million subs using the SAME VIDEO TITLE AND CONTENT FOR YEARS NOW!👍
Started at 93 kgs. Now at 81 kgs. Saw your video just now but coincidentally was doing the exact same thing you have recommended. Only thing is that now I have plateaued at 81-82 kgs. Still following the same routine and a cal deficit of 600. Any suggestions please ?
Enjoyed🎉
Very nice video
very good video
Solid advice
A few years ago... I read about WATER FASTING! Amazing stuff! BDNF goes up, plaques dissolve (in veins, heart, head) , 20 x HGH peak on fast exit. Ghrelin even disappears after 2 days of full fast (hunger is gone). So now I try to put on fat for 3 months (just so I can fast again - not so I can build muscle - side benefit) ... fast for 2 weeks 1 lbs lost per slow day, 2 lbs lost on days I dance 5 hours at a dance social. Around 4 cycles a year 165 lbs -> 185 lbs -> 165->185 etc.
The most effective from of cardio is reinterval cardio discovered by a Russian professor Seluyanov (should not be confused with high intensity interval training) the point of RC is walking for 1 hour, resting for one hour, walking from one hour, resting for one hour and repeat. This type of cardio has best stimulus to fatigue ratio. 6 hours of walking burns much more fat than 1 hour of running and since you rest enough, this type of cardio doesn't impact NEAT.
Thank you 🙏🙏🙏
Thank You
How many walking steps should I do every day?
When to do work out resistance ? Fasted or just after protein intake ?
Its threadmill is better than walking outside?
Thank you
I have uric acid issues. How to ingest so much protein ?
You just gave me some hope :) Lets do some changes!
It’s all in the mind. 😊
I drive a tractor trailer so I only have one time a day to work out,, how long on the treadmill approx will it take for 10,000 steps
I notice you running on the treadmill.
I saw a US Marine drill instructor talking about new recruits. He said a number of those who endeavoured to get fit before signing up did a lot of gym work, especially treadmill work.
He said they sustained too many injuries to the lower back, hips, knees, and ankles. And those guys swore on a stack of Bibles they had done many, many hours on the treadmill.
The DI pointed out how the treadmill and the road are two very different things (the way it effects the physical system) when it comes to running.
He discouraged the practice altogether.
@@OMT988 In your dreams!
@@sunriseboy4837 are you ok bro...lol
im dreaming about something i guess you tit
What standing desk do you use?
Mike, I have had my Gall Bladder removed due to stones. Will I get the same results or is there anything I can do to achieve this.
yeah I'll just stick to my carnivore diet. from 320 to 238 in 5 months or so. all I do is walk. now I'm able to do pull ups and push ups again. oh and sauna really helps. especially with cravings. I usually want to cheat here and there with alcohol always killing my losses. after 20 minutes of sauna and a nice shower I'm already comfortably numb in a natural way. do carnivore, sauna, then when you're comfortable to work out heavy again start doing that. easiest diet I've ever tried. feeling great
How do you maintain a caloric deficit and build muscle simultaneously
My doctor says I need to lessen my carbs due to the fact my A1C is getting to high and I will be a diabetic soon if I don’t change my diet. Sleeping is also going to be hard for me since the most I sleep is 6.5 hours.
How do you find this work with a type 1 diabetic
Best true and simple advice ever to lose weight and shred: "Eat Less and Shit More". Period!