If you are a BUSY PROFESSIONAL who wants to lose 20+ Ibs in 16 Weeks by using my science-backed DNA approach, fill out the application below 👇🏼 tinyurl.com/DrMikeCoaching
😢 it quiet good but as an intern I can't afford that amount of money a month. It really nice of you helping the community I admire you sooo much, speaking from Cameroon 🇨🇲🇨🇲
@@nkemtazitakhadija798 *DONT KID URSELF….IF HES A DOCTOR THEN HE’LL BE PRESCRIBING HIS NON-EXISTENT PATIENTS TEST, TREN, VAR AND CLEN* 😉 if u didnt get it, he’s on the gear
What does that mean 2 sessions for 30 minutes so in total 1 hr ? Because week 8-10 he does like 7 sessions of 60 that would be like 4 hrs + of cardio 😢😢😂
If anybody is wondering, I dropped 50 lbs in 3 months doing this same stuff - it really works but commitment and consistency is a requirement. Good luck!
Walking is seriously underrated. I moved country, drank more water, increased walking by accident and lost 10lbs body weight in 6 weeks. I have also clearly put on muscle. Its so cool, and motivates me more to see. I need to lose 14lbs more of fat to be considered lean and have a six pack so I guess Im gonna walk everywhere now haha. Just need to sort my diet out, I undereat and then randomly binge.
@tylerwilliams3658 My starting weight was 65kg/143lbs/10.2 stone. I've been walking 10-20k steps a day, better calorie control and hitting the gym consistently for a few months. All of this means that I have actually gained weight because of the muscle, whilst losing fat. I am at about midteens percent in body fat and currently 67kg/148lbs/10.5stone. Consistency is key!
Well edited video!! Here’s my advice to get below 10%: - resistance training 3-4 times a week (because you want to lose fat, not lean muscle tissue) - 10k steps every single day - whenever you eat, make sure there is protein source as well as some veggies on your plate - go to bed early so you get enough sleep - add one or two cardio pr HIiT sessions when you stagnate Do that, be patient, and you‘ll get there.
Wanna ask. If i go into calorie deficit, while doing 10k steps. Doesnt it go above the recommended 500 calorie difference ( maintaining muscle and fat loss)?
@@stevenlaurencegho194 you'll always lose muscles in a deficit. so just get enough proteins and when you notice a big change in ur strength. the deficit might be to big and ur loosing muscles
@@feliksdzerzhinskij800 you gotta know everyone has a different Path. As long as you follow the Tipps he mentioned in the Video, for a long period, consistent time and even when you feel unmotivated. You’ll get to the wanted 12% 👍
Good video. I retired last year and was 270 lbs. I started walking for 40 minutes every day at 3.2-3.4 mph. I then started to incorporate weight training at the end of each session, switching from arms, shoulders and chest. After 8 months and 50 lbs off, I then incorporated HIIT workouts every 3rd day in replacement of walking. 2 months later I an 70 lbs down. I have cut out sugars and most carbohydrates in the process. I was in ketosis for the first 6 months and have introduced some complex carbohydrates in a limited fashion. I feel great. I would live to lose 10-20 more pounds and focus on maintaining. Favorite foods are Costco rotisserie chicken, almonds, broccoli, zucchini, light + fit Greek Yoghurt, eggs, and breakfast sausage. The last one I have significantly cut back on. I want to start to incorporate intermittent fasting. Diet Coke and coffee are still my main vices. Put in the work guys and you will be happy with the results. Thanks for the video.
Thanks for sharing. It's incredible the difference between walking (-2.8 kg per month) and HIIT (-4.5 kg per month)!!! What kind of HIIT did you do? How did you measure your ketosis? Regards...😊
just exercise minimum 3x a week in the gym. do cardio at least 4x a week. if you’re walking do 30min- 1hr 40min. eat healthy and also enjoy your sweets or fast food here and there also watch out for your calorie intake. eat high protein.drink water. you’ll lose the weight trust me. observe where you’re falling short and fix it. cooking food doesn’t have to be nasty or only salads. use olive oil/avocado oil. add in vegetable and eat fruits or yogurts for snacks.
@@vSwampFoxeasy no, simple yes. People make it so complicated when it really is just calories in and calories out. So many people just dont follow it for long enough to see a difference. Anyone who complains about diets not working just hasnt tried hard or long enough.
@@vSwampFoxmost of what she said is true. Obesity is caused by Toxins. Toxins are mostly injected, via Vaxxines. So they can make u obese or skinny af..just kind of luck.. So it's not easy for everyone.
I’m just starting my weight lost journey , one week into it and watching these video is giving me the confidence I really needed and a boost on confidence. Been at 233 lbs. I’ve decided to make it my goal to be on my best body not for anyone else but for myself
@@black_dynamite8680 Bro, I'm 240 lbs, and your comment was made 2 months ago. So, I think you're an expert on this now. I need some advice, where to dm you
Guys, I have been training for 13+ years. I have been a personal trainer working with various athletes and I have to say this information is golden. People pay good money for this information. Thank you for sharing it with us!
Awesome! Was told I was too old in 40s started training in garage lifting rocks doing PUSH UPS on paint cans pull UPS on beams got ripped af at 51 years old!!!
Thanks bro, 35% down to 28% over 5months for me, had some inconsistencies in between, but I know I can do it. Kidneys function recovered to perfect health, same with liver, Cholesterol has returned to perfect. You have saved me most likely from a massive heart attack or kidney failure. Thank you my friend
I’m doing the intermittent fasting, weight training and cardio and went from 227lbs in January 2023 to 199 as of today. Biggest takeaways for me during this time was being consistent, watching what foods I ate and what they did to my body (weighing myself everyday). I’m on this. Great vid, you have a new subscriber. Thank you
Congratulations Kerry! I was wondering if you were to work out in the morning and can’t eat until 12pm. Would that affects your muscles grow because I’ve been told that you should eat protein within 30 mins after weight training?
@@nikkiwang2148 Thank you. My morning workout is just cardio and abs/core. About 45 minutes total but I’m burning 400+ calories. My evening workout is weights, cardio and abs/core. I’m progressive lifting but not too heavy. Not trying to add muscle but define what I already have. I know this may not help but it’s been working so I haven’t made any adjustments to my exercise routine. If I get done before my window to eat I’ll eat right after my evening workout otherwise I’ll eat in between weights and cardio or just skip the meal altogether
@@luisruiz4165 Thank you. I stopped drinking soda and sweet tea. I watch my sodium intake. I noticed certain foods were really high in sodium and I was grossly exceeding my daily limit. Cut down on my portions and watched the calories.
I ran across this video and another one he mad, just like it, last week. I've been utilizing a very similar program every year for the past 3 years. It defiantly work. Even if you cheat a little. Every year I gain 30 - 40 lbs from October to January. I begin my program in February. I drop from 210 lbs to 180-175 lbs by the end of July. Mike's program is a solid advice. I was going to make a video series myself because I get tons of people asking me how I do it every year. Now I just forward these two videos to anyone who asks. Good luck everyone. If I can dot it, you can do it!
Yes Sir, Dr. Mike... shoot that video to us! I'm a 246lb truck driver(retired Army Veteran also) and I have procrastinated over the past few years and it hit me hard! I saw your video on walking decides to get busy!!! I will follow your instructions and keep you posted!
This is basically what I am doing. Low Carb diet ( trying to do keto but its hard) and IF on a 14 hour fast window. Its been fantastic. 5'11 270lb down to 236lb
The key to losing weight is training yourself to have regular meals with zero carb. Long-term, you need to find something that will satisfy you to substitute the pototo, rice, or pasta. Fruits have too much sugar also, especially the colorful and tropical ones. This video makes no mention of reducing carbs, only mentions the "500 caloric deficit" (wrong nomenclature) and portion control
Everything this man is saying is on point and backed up scientifically. No b.s. no steroid shortcut. Just raw content. Thanks for being the hero we need.
@Casey Muller That’s nice, I have Been diagnosed with a cancer and I will definitely need her help and would also want to know how to get in touch with her. I hope she cures other sickness also?
@@adamsimmons7646 If she can’t help you, you might want to look into the medical medium. He says that most cancers are virus related, and can be treated through diet and supplements. Best of luck.
I'm in! I've been weight training for many years and now as I've eased into my mid-fifties I am going to boil down this fat and see whats under here. Thank you for the tips, I'll be starting my LISS tomorrow.
Started doing HIIT Sprints every other day 4 weeks ago, started at 365lb and am currently down to 353lb. I could only do 3 of the 10 sprints I set out to do when I first made the attempt, my back, lungs and legs were on fire! I even got a coughing fit from the exertion, it was not a great time, nevertheless I've stuck with it and aimed to add a sprint every time until I got to 10. Currently I'm able to do 10 sprints at 0 incline walking at 2.5 sprinting at 5.5 . When I finish I feel great, my legs still take a beating but they recover quicker, I have no pain in my back or lungs and the coughing fits stopped soon after my first time doing the sprints! Once these current settings get easier I'm going to up the incline and work back up to 10 sprints. I cannot express how good it feels to be able to walk around and not have to sit down or when I finally do sit down not have a heavy breathing session to recover from it. My goal right now is to revoke my membership to the 300lb club and take it as far as it can go from there!
Literally went from bulking for 4 months, started cutting with keto (only carbs after my workout, carnivore the rest of the day). Went from 16% to 7 in about a month.
My younger co-worker continuously makes jokes about my "skinny fat " build and my big belly. Glad I found this channel. I'm hoping to get rid of my excess body and belly fat before the end of this Spring. I'm 6-0 220 lbs with 28% body fat. 🙄
Wow, you've achieved incredible results! As someone who's been on a weight loss journey myself, I understand the dedication it takes. If you're interested, I share my own journey and strategies on my channel. Feel free to drop by and see if it resonates with you!
Thank you for this video Mike! ❤️ I just started my weight loss journey on 11th Sep. I'm 158cm & weighed 62.3kg. Today, I weighed myself again & I'm 59kg! Your video provided me valuable insights. I'll incorporate them from tomorrow onwards. I can't wait for more progress to be made. 💪🏼
Thanks for this video I’m on 27% body fat and I’m happy to hear I was following some of these,which makes me feel like I was on the right path. Trying to get ready for this summer
How did you determine you were 27%? I'm a 175lb male, 5'10", and went for a DEXA scan recently, and came in at 26% body fat. That equates to 45lbs of fat. Most people's body fat percentage is far higher than they believe. I've had 5'3" female clients that weigh what I do, and that equates to almost 50% body fat. If you really want to know your body-fat percentage, you can only do so with a DEXA scan. I call bullshit on this video, there is no mention of cutting carbs as part of every meal, there is zero mention of cutting out most if not all fruits, and no mention of cutting sugared drinks and alcohol out, especially beer (even light beer).
I definitely have to say I love these videos! I’m finishing up my masters in nutrition and everything you recommend is backed up by various research. Almost all the studies we are going over currently help to support everything you say!
You're mostly being taught incorrectly if you're getting a traditional curriculum. Are they teaching you that carbs are essential for life, and carbs should make up 40-60% of one's daily caloric intake?
Props to you bro! I’ve been studying this topic for 10 years and this basically condensed 90% of what I learned into a 13min video. Great work 👏🏽👏🏽👏🏽👏🏽
This is a great video. I lost 70 pounds a few years ago and my fat level is currently at 27% and I want to reduce this to 20% and now I have a better roadmap to what to do. I walk a 30 minute walk everyday with 10 minute walks once and hour hitting 10k-20k steps a day. Now I need to reduce calories a bit to burn some fat.
Please share more detailed breakdown of how you went from 30% - 10% fat. I'd love to learn from you and achieve the same sucess you have. Thanks for this video. I appreciate it a lot and awesome job with your transformation. 😍
What? This is a detailed breakdown. Did you even watch the video? Just do as the the video instructs, it’s literally that simple, that’s the beauty of it, it’s not complicated to achieve.
This is the first video on this topic I chose to watch, and it is so informative and well-articulated that I seriously do not need another video. Clarity and concision without the ego-focused, personality/influencer vibe. Thanks, bro. Great content!
I have been doing this for years and it works. I walk between 10k-15k steps a day, do weight training for 1 hour every day, and eat approximately 2200 calories a day. I use a fitness watch to track my calorie output and it estimates that I burn approx. 2700-3000 calories a day. I never really change my fitness routine, I always walk, and always train for 1 hour, so depending on how I want to look, if I want a little more mass or more definition, I just change my diet. Making macros helps so you can easily switch. I have macros for 2200 calories when I want to cut, 2800 calories for maintenance and 3500 calories when I want to bulk. I work at an office job so its obviously sedentary. I take small breaks during work to walk around, and also walk during meetings which I take on my phone. On my lunch break which is 1 hour I eat my lunch and the rest of the 45 minutes I just walk around or go outside of the office instead of staying at the breakroom area watching my phone. If I get a busy day and can't walk as much during work, I'll stay at the gym after my training session for about 20 minutes or so to walk at 3.0 speed while playing Chess, time flies and I do about 3k steps in those 20 minutes. You can stay longer if you have the time. But yes, you don't need to become a gym rat, spend ridiculous amounts of time training, or do crazy HIIT to achieve your 6 pack goal. In fact I rarely do HIIT and I admit my stamina is lacking a little bit. Another tip that helps a lot is don't idle between your weight training sets. Don't sit around or look at your phone. Keep your heart rate up... Walk around, or do pretend jump ropes while you rest. You will burn more calories if you stay active and keep your heart rate up over idling. For example: If I idle and dont do anything in between my sets, I can burn approximately 200 calories in 1 hour just lifting weights, but if I stay active, pretend jump robe, or just walk around in between the sets, I can burn 400-500 calories in the same 1 hour But the most important take of this Video and my comment is diet. You cannot out train a bad diet. You can probably get to 15%ish body fat eye balling your diet, but if you really want to be below 10% and have abs that show, you need to be efficient, and be precise, and this means counting calories... I know some people don't like the idea of counting calories, and its not for everyone. Its a numbers game, and you need to know how to play it and be efficient, the more precise you are, the better and faster results you'll see. Just make sure your diet is something you enjoy and sustainable in the long term. You don't want a diet that you hate because you will get off of it. This is why crash diets dont work, sure you lose weight while you're in it, but as soon as you get out, you gain the weight back, because they're not sustainable.
This video is extremely well done. I'm going to adjust my workouts to similarly match what is done in this video. When it comes to intermittent fasting, I've done it many times and it really does work but in my opinion, am 8 hour feeding window is too large. I highly recommend starting at a 6 hour eating window unless you are a gym rat and emptying your gas tank every day. I'm at a 4 hour eating window, it's powerful. I'm 5 foot 8 240 pounds, and I lose at minimum 40 pounds in 3 months just doing that. I just have to stop getting lazy during the winter months so I can stop gaining the weight back.
Prophet Muhammad (PBUH) emphasised the habit of eating less as a method of preventing sickness and disease. Messenger of Allah (ﷺ) say: ‘A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.’” Sunan Ibn Majah 3349
And how to explain this: most of the "Mohammad followers" I saw or met look like a walking fat barrels. There is obviously something seriously going wrong, who knows, maybe they just inhale too much air...🤔🤔🤔
I wish I would have seen this video a few years ago. I went from 237lbs to 185lbs doing all of these tips, just having to figure it out on my own. Great information and a great presentation of your knowledge!
I'm currently on a fat loss journey while trying to build muscle, chasing that dream of a lean and muscular body. This video was super helpful, and I learned a lot of things that I will definitely start implementing to see my fat melt away. THANKS AGAIN Mike 💕
What you need to hear is this (I hope you're a guy): You have a HULK inside you, it only comes out when you know you need to get to 10reps but your body's fighting you on rep 5. You can lift heavier than anyone else in the gym, all you have to do now is build up that strength and find out for yourself. Failing will be embarrassing at first, but remember; you'll be isolated early on failijg at a "light" weight, but later you'll seperate yourself from the rest as well lifting heavier than everyone else, don't worty about fitting in, that's not the goal. Be consistent, you'll find unimaginable strength I promise
this video made no mention of reducing carb intake, and fruits. That's reducing any rice, bread, pasta and noodles. And any tropical or sugary fruit, this includes banana, orange, mango, pineapple and papaya. Cutting carbs, will tell the body to stop storing fat. When less fat is stored, the body will start burning fat.
@@tron103 the calorie burn of BJJ is insane and its super fun. You can burn 800 calories an hour. I usually do 2 hour sessions. 1600 calories. With a base load of 2400, that means I can eat 3600 calories and still be losing weight
I just did 30 minutes at 3.2MPH at 7.5 incline and got about 4,175 steps (I'm also 6'2" and have a longer stride). Maybe he means 30 minutes per session? That would get me around 10,000 steps in a day. But how can anyone do 6 sessions for 70 minutes each? Who has time for that? @@neeravsharma6329
I’m fasting, eating 1 Meal a day and working out in the morning, best thing I could do. I start with 45 min cardio + Weights = you’ll see fast results, have more energy and feel alive your body will say thank you every single day!
Went from ~25/30% to ~17% in 8 weeks. But I was really agressive with myself. No carbs, not enough protein, and hiit everyday. It was during the pandemic lockdown, I did everything at home. I lost a bit of muscles, but I lost a lot of fat for sure.
Dr. Mike thank you for sharing your knowledge with us. I’m eager to kick it up a notch again in my fitness & nutrition efforts and your videos help with that. I’d love to see the nutrition video if you wind up making it.
Glad to see someone talking about the thermic effect of calorie sources, this concept is overlooked by a lot of people but is very important for those wishing to hit protein benchmarks while trying to cut as well. Allows you about a 20% leniency on what you think your required calories are as long as you're hitting your protein numbers.
I went from 205lbs in January 2023 to now 174lbs in July 2023. Usigm calorie defecit and fasting 18/6. 2 cheat meals at the weekend but walk between 12 to 20k steps per day and weight lift 4/5 days a week
To summarise, the calorie deficit is the top point to follow, having more protein and vegetables, adding less fat while cooking, no processed food and sugar drink, weight training and cardio/HIIT, finally sleep well atleast 7 hrs. And have patience to see the slow result.
An option for people that hate running or have mobility issues, is to use the elliptical. It’s less impact on the ankles and knees and you can use the handles to push you if your legs give. Hope this helps😊
Це дивовижно, раніше я робила більшу частину із цих кроків підсвідомо, й не розуміла, що саме, дозволило мені досягти кращого результату. А виявляється, це був комплекс моїх дій. Зараз у мене застій в прогресі та я набрала вагу через період спортивної травми. Дякую за ваше відео й що нагадали про такий спосіб життя 😊
Make the detailed video. This stuff is invaluable. I’m continually amazed & eternally grateful that men & woman like yourself share their train of thought & the processes they go through to obtain physical health. Thank you!
I'm getting tired of this "fastest way" to lose weight videos, there is no fast way. You just can't pretend that 20+ years of bad habits can be erased in a couple of months. It's a long and hard way to recover your body and it takes a lot of commitment, starting with habits and that's possibly the hardest thing, then you must strength your heart, lungs, muscles and articulations for heavy work, and then and only then you are going to get results from fitness routines. It will take months and years but is the only real approach to get long term results.
Actually you can loose weight very fast but to burn fat is hard af. Just eat less calo than the calo you burn. The fat is burning slowly but your weight will going down.
@@kaangpam According to a study by Healthline, you can burn 1 pound of fat in one day! People like @oundurra4 misguide others and simply don't want it bad enough.
@@Goldenaxebeats All responses just missed the point, yeah sure you can lose weight, but 30% to 10% is just a lie, even to get 20% could be very difficult over 40 years old and that's exactly what's wrong with this kind of titles, there gender, age, actual weight and health conditions concerns to approach. And yeah, may you be right, and 28 years of selfcare, healthy food and permanent training taught me nothing about this subject and the way the body behaves different to training and diet while you are getting old.
Most people don't understand what 20 or 30% of body fat means. If you weight 100 kg, you have 30 kg of fat. And if you only want to lose fat, you need to burn around 210k calories. If you are in a caloric deficit and you are burning 400 calories daily only in training, that means that a small percentage of those calories comes from the fat, and the rest comes from carbos. That's what you need a lot of pacience, because even with diet, it will take like 6 weeks to burn around 3 kg of fat. At 400 calories burned daily, you will burn 12k monthly, so it will take you more than a year to reach just by caloric deficit that 10% of body fat, so please, be patient.
Amazing stuff DrMike...please make that video of how you went from 30% to 10% including the detailed breakdown with nutrition, training and cardio...I need to see my abs and feel stronger like I was during my college Division-I Track n Field days (lol)
Mike if you haven't already, please make that video breaking down your exact 30% -10% body fat process. I've done crazy transformations in the past , but I can see you are passionate about what you do, definitely have accurate knowledge about nutrition, training and processes, and really looking at someone elses journey and approach, is great for personal growth. Thank you, happy new year and God bless 🙏🏽.
I have lost 17 kg and now I’m in the final stage, which is to get rid of lower belly and love handles, this video has given some really nice tips I’m going to try!
This is by far the best video I have seen in ages ❤ I was struggling with immense pain in my legs when running due to me not putting in any exercise for 5 years and since my physiotherapy is over, I wanna get started again and this is just what I needed, big thank you, stay safe 😊
I do inline distance speed skating, it is almost no stress on your joints. Great workout. I built up to almost 30 miles! It is a great leg workout too.
Check out kneesovertoesguy .. he has a lot of great info about bullet proofing the knees, one of the best exercises is simply walking backwards, ball of the foot down first then the heel, .. cheers!
Man, the image of the plastic bag filled with water slowly losing its content is really helping me with my patience. The slow way is the lasting way! My millenial brain was heavily influenced by the size zero and crash diet culture of the early 2000s, the impatience is still there.
Hi coach Mike... great video. A lot of notes taken from this. Please do make a video of the detailed nutrition and also please explain how can we calc required calories/macros and how can we assume how much we are burning in cardio/exercise? Thanks in advance!
Go get a dexa scan done somewhere in your area or a measurement on a inbody machine (found at some supplement stores). It will tell you your muscle mass in pounds, bfp, and how many calories you burn naturally a day. I’ve been doing this to track my muscle and fat ratio while I lose weight!
You explanation on intermittent fasting and how it feels like you are already cheating is spot on .. I get so excited for my meal after a day of fasting .. and as soon as I am done I think about what I am going to have the following afternoon
Dr. Mike, thanks for making this video because I am exactly where you were and where you got to be at the same time. I am in between 25 and 30% body fat and I need to get down to 10% in order to get a rap for my first bodybuilding show, I want to research what I can, and implement into my training with cardio and nutrition that I have for my coach right now but I think knowledge is power and the more I can understand it and had a little things in order to get to that 10% in three months I would be so ecstatic so I would also love to see the detail video just to be able to implement some of these things. I love the knowledge that you give in love watching your videos.
I have ADHD. I got 2 phone/ipad holders for treadmills. I started 2 weeks ago and i forget I'm on the treadmill between finding a good song on 1 of my phones, and playing pokemon on the nintendo switch on the ipad holder (since the nintendo switch controllers are easy to hold while walking). I am 230 lbs so i could only do 2.5-2.9 mph on the treadmill but my goal is always 1 hour or 2 miles. If I'm too busy or had a busy day just 1 mile walking is enough. Easiest exersice, I still relax watching videos/listening to music on youtube and play my games so i don't feel like it's taking anything out of my day other than being sweaty, taking a shower and feeling like i did something with my day other than sitting down all day. Fasting never really worked for me, but water soluble fiber has been working in making me feel full. Might be some plocebo involved there, but it's working for me.
I’ve seen a lot of videos on why walking is great but really loved the visual aspects of the infographics that you presented. I’m at higher than 30% body fat but I don’t think often enough about the addition of small cardio sessions over a week and how they can add up. Thank you!
Thank you for your videos, and for taking the time to help us all get in better shape. There are so many different approaches to weight loss and everyone has their angle. I can attest that your methods seem to be the most effective. I started a new job that often limits my gym time. On days with limited time, I started using 60 minutes on a stair master. My goal is 60 minutes on level 10. This comes out around 300+ flights of stairs. Also, the calorie count shows 1000 calories (I know the counters are not accurate). With this method, I have continued to lose weight. I got on my scale this morning to discover I am now below 20% body fat. I have intermittently fasted for the past year. I don't closely watch my diet or count calories. I went from 300 lbs and size 44 pants and today 185 at a size 32. The cardio centric seems to do best for fat loss. I have lost some muscle mass but I can focus on that after I meet my weight loss goal. Thanks again for all the info and time you put into these videos.
Would love to see your video of how you went thru the entire process....Being a med student, really need to not only focus on my studies but also on my health... Thank you Dr. 💪
The key to losing weight is training yourself to have regular meals with zero carb. Long-term, you need to find something that will satisfy you to substitute the pototo, rice, or pasta. Fruits have too much sugar also, especially the colorful and tropical ones. This video makes no mention of reducing carbohydrate, and only mentions the "500 caloric deficit" (wrong nomenclature) and portion control. Calorie counting is a waste of time. The only thing worth counting is carbs. Start by counting the carbs in your current diet, then gradually push this number down, 50g per day at a time. The only carb that can't be digested is the indigestible fiber, everything else gets broken down in the body to glucose, which signals the body to secrete insulin and store the glucose as fat.
I started with the 16/8 IF approach as well. I gradually decreased my eating window, now I usually only eat in a 1-2 hour window. That meal will usually consist of chicken and/or fish, squash, zucchini, some red bell pepper, and just a little rice. ~600-740 calories. Then usually a 240 calorie 50g protein shake. I take a men's multi vitamin and some other supplements as well to help balance what I don't consume from food. Started lifting, doing jiu jitsu, walking at least 8k steps a day... Oh, and I started semaglutide about 2 months ago. A little over a year and a half ago I was 365, the scale this morning read 253.6. My goal is 11% body fat, however long that takes is fine with me.
Dr. Mike, thank you so much for the video. I was moved & inspired by your hard work & studies. I absolutely want to see you do more detailed videos, including specifics, of your journey from 30% to 10% body fat. I'm looking forward to putting this plan in motion..
This video is partly BS, sorry. Going keto, and moving to a low- and eventual no-carb intake is the key. Carbs signal the body to store glucose as fat. Cut out all sugared drinks and fruit juices to start. Then intermittent fast. Then reduce carbs to one meal per day, and fruits to one per day. Then cut them right out. This video makes no mention of the role of carbs, as all carbs (except indigestible fiber) breaks down to glucose, and signals the body to produce insulin, which signals the body to store glucose as fat.
Good video! Curently at 20% , have been at ~16 before and currently on my way getting in the best possible shape, not for the looks but the performance. I'm in my late 30s and even now in a better shape than most guys in their early 20s, but I'm pretty sure there is so much more that can be achieved. With "Step 5" I'd have my problems, as I'm not too happy with caffeine/workout booster side effects like getting really nervous, loosing facus etc... Little caffeine doses do work pretty well though, something below 100mg caffeine , if not taken all at once.
I did almost exactly this video during a recent 90 day transformation at work. I lost 44 pounds in 90 days (started at 217 lbs.). I increased my daily steps each month from 10K > 15K > 25K. I did 12 - 3 - 30 multiple times per week on treadmill (12 incline 3 speed 30 minutes). I fasted for five and a half days to start the challenge (drank Snake Juice only, you fat pig). I would fast daily and keep my eating window around four to six hours. I would use 48 - 72 hour fasts one or two times per month. I ate a very aggressive keto diet during this time. I was extremely light headed often during the end of the challenge. I probably didn't drink enough water and over did it on alcohol occasionally. I did 0 HIIT. If you consider Snake Juice supplements, than I definitely used them. After all that...I got married in Vegas two months after shredding all that weight. I've managed to put it ALL back on by drinking beer and not being active. Depression kicks in immediately when I stop being healthy. I signed up for my second marathon recently and even bought training at Fleet Feet again (I'd done this before in 2020 and completed the 26.2 mile race). I stopped training a few months before the race because drinking beer was more important. Fast forward to March 5th, 2023. We're driving to the dog beach and I see all these people running up the causeway bridge...oh would you look at that...its the day of the marathon. I knew I should have been there running with everyone else. It was a David Goggin's moment and it took my soul, lol. I've run two miles every day since the 5th. I've closed all my apple rings daily and MAKE SURE I've got my 10K steps minimum. I've also been using Beachbody on Demand meditation/yoga workouts a few times per week. My goal is too add some kind of strength training into the mix and keep this healthy lifestyle permanently for once (the biggest challenge for me). It's about damn time I change my relationship with alcohol too. Time to stop I believe. Maybe this will help someone! Good luck on everyones health and fitness journeys! Liked & subbed.
The reason you couldn't maintain your lower weight is because you got there in a way that isn't possible to live that way for a long time. So as soon you stop losing weight the unhealthy way, you'll gain the weight back in no time. Better start slowly and not lose weight in a way that could be your lifestyle for the longer term
I agree with the guy above, I've done keto a bunch of times and as soon as you stop doing it, you almost always revert to binging. The key is to be able to lose weight while maintaining normal healthy eating habits that fit your lifestyle.
Yeah, but finding that balance is nearly impossible living a normal life. Let's be real. Thank u for giving a true account of what it's like in the real world. 👍
@@twolegs6045 I wouldn't say it's impossible, it's just really effing hard. You need to have a high level of discipline and more importantly, you need to have a routine you can follow each day. If you can follow a routine at least 80% of the time, I promise you things will start moving in the right direction. Things like waking up at a specific time, working out first thing, breaking fast at least 4 hours after you wake up, eating a simple low carb high protein breakfast each day (eggs, protein shake), not going overboard on food the rest of the day, you'd be surprised on how fast the weight would come off after just doing those things consistently.
If you’re having a hard time adjusting lifestyle, which is very common for younger people, try a full reset, where you focus on more than just body comp and diet/exercise. Focus on what your priorities in life are, address food and exercise, but also your family/social life, your living environment, your work/life balance, stress management, and your overarching purpose - where you are, and where you want to be. Make a plan, and then get clean for 30 days; that will clear your mind, focus you on what’s important, and reset your relationship with food and alcohol. It’s hard to do on your own - find a good coach and/or a good community (or even better, both) to teach you, support you, help with feedback and emotional management, and give you some accountability. It’s hard for all of us, but it’s much harder for young people that don’t yet have the motivation of avoiding the ravages of time, the experience, wisdom and knowledge that comes with age, and that are surrounded by others who mainly just want to party and not worry about the fundamentals. If you can get it together now, though, it’ll save you a ton of regret and problems later! Good luck brother.
You explained all of that very well. Doing any of those things is helpful. I've dropped 9lbs in 2 weeks just doing the intermittent fasting and the cardio. Thanks for the instruction on how to add to it.
You inspire me to get healthy and fit. Thank you for sharing your knowledge! Your videos are so well put together. Liked, subscribed, and hit the bell! Time for me to get serious and dial in my cardio and diet. Thank you, Dr. Mike!
I started my journey 5 days ago I’m sitting at 235 currently, 5’7,officially down 6 pounds from my new diet point,I started at 320 but that was well over a year ago but I don’t consider any of that because I stopped dieting and got up to 280 but from my restarting point I will stick to it I’m around 35-30% body fat I think done nothing but yo-yo my entire life I’m tired of this weight I want confidence I’ll continue dieting I want my dream body I will have it I’ll update u all if ur Interested
I am doing Omad diet and I am now down to 76kg from 82kg from April 2023. But I have not been consistent, since last month I have been consistent. My ideal weight is 62kg. I want to get there this year in 2023. I walk for 2 hrs everyday and do some weight lifting. My goal is to get normal weight this year and start bulking from new year, grow muscles get stronger :)
Young man, YOU ARE AMAZING!!! Thanks so much for this content. I will add some low intensity cardio to my program. I didn't really understand the benefit as far as targeting more fat. Something very important you mentioned was that you get up early in order to find the time to train. Super important! I subscribed, brother. Keep up the good work.
Hey Mike, great video. Would love to see the detailed video as well. Use to be a professional sportsman in my younger days, and somehow lost the motivation and discipline to get back into shape again. Hoping your video’s will help! 😉💪🏻
Coffee doesn't have a burning calories effect, it simply stops your hunger like cigarette, causing you to eat less, but if you're already fasting it just helps you to go through the process, nothing more, it doesn't BURN calories per se.
00:00 5 simple steps to go from 30% to 10% body fat 01:53 5 steps to achieve a six-pack 03:34 Creating a caloric deficit through exercise is the most effective way for fat loss. 05:24 Slow cardio can burn more fat than high-intensity workouts 07:17 Intermittent fasting is a diet style that emphasizes on timing. 08:56 Customized meal plans for long-term success and improved quality of life. 00:34 High-intensity interval training is more beneficial 00:34 Tips to drop body fat consistently
So I’m almost a year into my fitness journey. I started out at 237 and I was down to 193 at my lowest. Here recently I stopped looking at the scale because I shifted from losing weight to building muscle. That being said I’m currently 200-205, my job is VERY physically demanding. I walk from on the low end 15k steps to the high end 25k steps. Last week I hit my bench goal(185) since I started going to the gym in March. I really wanted to get down to 10% BF but it’s just unrealistic with how much energy I have to put into work and the lack of work I’m able to do in the gym. I go to the gym 4x a week. 2x legs 2x upper body.
Hey Mike I’m 5’8 and I started training 14 months ago. I started at 61kg weight and before Ramadan I was peaking around 73kg. I wasn’t really focused on what I was eating but eating everything. Had a lot of rice chicken fish etc. After Ramadan I’ve done full body scan and found that I’m 69.5kg atm and my body fat percentage % is 24.45 Lean mass is 52.5kg My goal is to get to around 15% fat percentage I’ve basically cut down my rice consumption by around 80% Burning around 500-600 calories at the gym on a daily basis. Average heart rate is around 120bpm. My question is 1) What bpm would be considered as high intensity? 2) should I reduce time between sets (currently 3 min breaks) and 8reps to 2 lower breaks with lower weight and higher reps? 3) what’s a good substitute for white rice? (I don’t wanna have rice in general)
This is great my man! Love every second of it, I consider myself Fit but need the final step to beast mode, and I think this is exactly the information I needed 🏅😎
If you are a BUSY PROFESSIONAL who wants to lose 20+ Ibs in 16 Weeks by using my science-backed DNA approach, fill out the application below 👇🏼
tinyurl.com/DrMikeCoaching
😢 it quiet good but as an intern I can't afford that amount of money a month. It really nice of you helping the community I admire you sooo much, speaking from Cameroon 🇨🇲🇨🇲
MAY God bless you in abondant Dr. Mike
@@nkemtazitakhadija798how much is it?
@@nkemtazitakhadija798 *DONT KID URSELF….IF HES A DOCTOR THEN HE’LL BE PRESCRIBING HIS NON-EXISTENT PATIENTS TEST, TREN, VAR AND CLEN* 😉 if u didnt get it, he’s on the gear
Detail video how 30-10%
I can easily go from 10% to 30% in a weekend 😭😭😭
I know what you mean 😂😂😂
@@DoctorMikeDiamonds 😂😂
Real talk 😂😭
Many of us have that talent.
You and me both!
Walking is the most underrated exercise when it comes to burning fat.
Shortly after meals even more importantly.
Who had time to walk 5km a day unless you walk a lot at work?@@Probabilityislife
@@Probabilityislifecompletely wrong
Yeah,but if one's diet doesn't change to go along with the exercise routine, it's futile and a waste of time and energy.
Not really. Simply cutting 100 calories makes up for 30 minutes of walking.
1. calories deficit
2. Cardio low intensity
3. Intermediate fasting
4. HIIT
5. supplements ( whey n pre workout)
Intermittent fasting gives same results as a calorie deficit.
@@user-bq2ni9io7q Definitely not. Ivé tried myself.
@@user-bq2ni9io7qCalories in calories out is a hard and fast rule.
What does that mean 2 sessions for 30 minutes so in total 1 hr ? Because week 8-10 he does like 7 sessions of 60 that would be like 4 hrs + of cardio 😢😢😂
Thousands of videos like this on the net. This gentleman says it best.
This comment means a lot, coming from the man who never lost a round.
Uncle Chaen ❤️😘💪🏼🫂
If the legend says it’s legit then it’s legit
“When I was young, they used to call me 'foreman,' not because I was in charge, but because I did the work of four men.”
Uncle Chael
He would know
ANNNNNNNND STIIIIIIIIIIIIIIIIIIIIIILL
If anybody is wondering, I dropped 50 lbs in 3 months doing this same stuff - it really works but commitment and consistency is a requirement. Good luck!
Congratulations!
@@ADYM-TheOnlyplease i have a question about calorie deficit
@@nasriahmed6177 what’s your question?
Walking is seriously underrated. I moved country, drank more water, increased walking by accident and lost 10lbs body weight in 6 weeks. I have also clearly put on muscle. Its so cool, and motivates me more to see.
I need to lose 14lbs more of fat to be considered lean and have a six pack so I guess Im gonna walk everywhere now haha. Just need to sort my diet out, I undereat and then randomly binge.
What was your starting weight?
@Prinxce_OF_Darkness Same I was 168 and now 215 ...
@tylerwilliams3658 My starting weight was 65kg/143lbs/10.2 stone.
I've been walking 10-20k steps a day, better calorie control and hitting the gym consistently for a few months. All of this means that I have actually gained weight because of the muscle, whilst losing fat. I am at about midteens percent in body fat and currently 67kg/148lbs/10.5stone.
Consistency is key!
How's it going now
Hill walks mate. They are the best@@didyoujust7810
Well edited video!!
Here’s my advice to get below 10%:
- resistance training 3-4 times a week (because you want to lose fat, not lean muscle tissue)
- 10k steps every single day
- whenever you eat, make sure there is protein source as well as some veggies on your plate
- go to bed early so you get enough sleep
- add one or two cardio pr HIiT sessions when you stagnate
Do that, be patient, and you‘ll get there.
Wanna ask. If i go into calorie deficit, while doing 10k steps. Doesnt it go above the recommended 500 calorie difference ( maintaining muscle and fat loss)?
@@stevenlaurencegho194 you'll always lose muscles in a deficit. so just get enough proteins and when you notice a big change in ur strength. the deficit might be to big and ur loosing muscles
I have 38% Body Fat hopefully I'll get to 12% one day 😢
@@feliksdzerzhinskij800 you gotta know everyone has a different Path. As long as you follow the Tipps he mentioned in the Video, for a long period, consistent time and even when you feel unmotivated. You’ll get to the wanted 12% 👍
What are some examples of resistance training?
Good video. I retired last year and was 270 lbs. I started walking for 40 minutes every day at 3.2-3.4 mph. I then started to incorporate weight training at the end of each session, switching from arms, shoulders and chest. After 8 months and 50 lbs off, I then incorporated HIIT workouts every 3rd day in replacement of walking. 2 months later I an 70 lbs down. I have cut out sugars and most carbohydrates in the process. I was in ketosis for the first 6 months and have introduced some complex carbohydrates in a limited fashion. I feel great. I would live to lose 10-20 more pounds and focus on maintaining. Favorite foods are Costco rotisserie chicken, almonds, broccoli, zucchini, light + fit Greek Yoghurt, eggs, and breakfast sausage. The last one I have significantly cut back on. I want to start to incorporate intermittent fasting. Diet Coke and coffee are still my main vices. Put in the work guys and you will be happy with the results. Thanks for the video.
Awesome advice, it's amazing what some walking will do to your body!
Thanks for sharing. It's incredible the difference between walking (-2.8 kg per month) and HIIT (-4.5 kg per month)!!!
What kind of HIIT did you do?
How did you measure your ketosis?
Regards...😊
Don't skip legs Bro!
Bro, that's amazing and you are a BEAST.
Cut out the soda man
just exercise minimum 3x a week in the gym. do cardio at least 4x a week. if you’re walking do 30min- 1hr 40min. eat healthy and also enjoy your sweets or fast food here and there also watch out for your calorie intake. eat high protein.drink water. you’ll lose the weight trust me. observe where you’re falling short and fix it. cooking food doesn’t have to be nasty or only salads. use olive oil/avocado oil. add in vegetable and eat fruits or yogurts for snacks.
Haha. AI comment. So generalized, it’s just so easy. How could anyone be overweight right? Lmao
@@vSwampFoxeasy no, simple yes. People make it so complicated when it really is just calories in and calories out. So many people just dont follow it for long enough to see a difference. Anyone who complains about diets not working just hasnt tried hard or long enough.
Salad is probably the worst thing u could ever eat.
Side salad. Yes
Whole meal salad. Nope.
@@vSwampFoxmost of what she said is true.
Obesity is caused by Toxins.
Toxins are mostly injected, via Vaxxines.
So they can make u obese or skinny af..just kind of luck..
So it's not easy for everyone.
Fast food not good for my face I wanna continue being call handsome
I’m just starting my weight lost journey , one week into it and watching these video is giving me the confidence I really needed and a boost on confidence. Been at 233 lbs. I’ve decided to make it my goal to be on my best body not for anyone else but for myself
Me too bro I’m rooting for you, I started off at 240 but now I’m at 228, still have a way to go but progress is progress
All the best king ❤
You got this bro🙏🏽🙏🏽❤️
@@black_dynamite8680yessir started went to 167->254->200
@@black_dynamite8680 Bro, I'm 240 lbs, and your comment was made 2 months ago. So, I think you're an expert on this now. I need some advice, where to dm you
Guys, I have been training for 13+ years. I have been a personal trainer working with various athletes and I have to say this information is golden. People pay good money for this information. Thank you for sharing it with us!
If that is 30% body fat, I am 100% body fat.
😂😂
Yeah no way that’s 30% body fat. 15 at the absolute most. The “after picture” is probably around 3-5%.
@@LoganBlack-m7l the before picture looks more like 25%. theres no way the after picture is 3-5%, its closer to 10%
@@LoganBlack-m7lif you think the before pic is 15 percent no offense you're actually stupid
It's 25%
LOL
Awesome! Was told I was too old in 40s started training in garage lifting rocks doing PUSH UPS on paint cans pull UPS on beams got ripped af at 51 years old!!!
Proving it on your channel garageman BRUTAL keep killing it 🔥
Just checked your channel garageman Awesome subbed 👊
Never heard of him @@charliehaven8517
Video starts at 3:10
16 hour fasting works the best when trying to burn belly fat, love it.
Terrible at building muscle tho
@@karandeep.1234 obviously
@@Goldenaxebeats it's not obvious in any possible way to any of these bs videos
@@karandeep.1234 stop crying waah
@@karandeep.1234karandeep ka bacha
Thanks bro, 35% down to 28% over 5months for me, had some inconsistencies in between, but I know I can do it. Kidneys function recovered to perfect health, same with liver, Cholesterol has returned to perfect. You have saved me most likely from a massive heart attack or kidney failure. Thank you my friend
Congrats to you brother. Take a step back and admire the dedication you put in. Blessing to you
Cuba😊😊
LFGG🎉
Glad to hear
You’re the one who saved yourself he only showed you how ❤
I’m doing the intermittent fasting, weight training and cardio and went from 227lbs in January 2023 to 199 as of today. Biggest takeaways for me during this time was being consistent, watching what foods I ate and what they did to my body (weighing myself everyday). I’m on this. Great vid, you have a new subscriber. Thank you
Congratulations Kerry! I was wondering if you were to work out in the morning and can’t eat until 12pm. Would that affects your muscles grow because I’ve been told that you should eat protein within 30 mins after weight training?
@@nikkiwang2148 Thank you. My morning workout is just cardio and abs/core. About 45 minutes total but I’m burning 400+ calories. My evening workout is weights, cardio and abs/core. I’m progressive lifting but not too heavy. Not trying to add muscle but define what I already have. I know this may not help but it’s been working so I haven’t made any adjustments to my exercise routine. If I get done before my window to eat I’ll eat right after my evening workout otherwise I’ll eat in between weights and cardio or just skip the meal altogether
Some say to weigh yourself daily.
Congrats!!!! What are you eating daily? What foods did you cut out?
@@luisruiz4165 Thank you. I stopped drinking soda and sweet tea. I watch my sodium intake. I noticed certain foods were really high in sodium and I was grossly exceeding my daily limit. Cut down on my portions and watched the calories.
I ran across this video and another one he mad, just like it, last week. I've been utilizing a very similar program every year for the past 3 years. It defiantly work. Even if you cheat a little. Every year I gain 30 - 40 lbs from October to January. I begin my program in February. I drop from 210 lbs to 180-175 lbs by the end of July. Mike's program is a solid advice. I was going to make a video series myself because I get tons of people asking me how I do it every year. Now I just forward these two videos to anyone who asks. Good luck everyone. If I can dot it, you can do it!
Yes Sir, Dr. Mike... shoot that video to us! I'm a 246lb truck driver(retired Army Veteran also) and I have procrastinated over the past few years and it hit me hard! I saw your video on walking decides to get busy!!! I will follow your instructions and keep you posted!
Good luck mate
This is basically what I am doing. Low Carb diet ( trying to do keto but its hard) and IF on a 14 hour fast window. Its been fantastic. 5'11 270lb down to 236lb
no need to go low carb. I'd go high protein, moderate carb, low fat.
If you're gonna do low carb, commit to keto completely. Being in carb limbo and staying chronically low without being in ketosis sucks.
The key to losing weight is training yourself to have regular meals with zero carb. Long-term, you need to find something that will satisfy you to substitute the pototo, rice, or pasta. Fruits have too much sugar also, especially the colorful and tropical ones. This video makes no mention of reducing carbs, only mentions the "500 caloric deficit" (wrong nomenclature) and portion control
Congrats! Keep it up
this is the best fitness channel i have ever come across...he s not trying to show us he is smart but he explains everything so well.
Try out Mind Pump media
Everything this man is saying is on point and backed up scientifically. No b.s. no steroid shortcut. Just raw content. Thanks for being the hero we need.
Having to Live with one of the worse sickness can be exhausting but I still have to believe I can be healed.
@Casey Muller That’s nice, I have Been diagnosed with a cancer and I will definitely need her help and would also want to know how to get in touch with her. I hope she cures other sickness also?
@Casey Muller Thank you a lot you are a life saver. I have found her website on the internet.
@Casey Muller mf bots everywhere tryna rob people. Damn! this needs to be stopped.
@@adamsimmons7646 LMAO one of the dumbest ways to try to scam someone. A fucking sorceress to cure you of herpes and cancer? I've seen it all now.
@@adamsimmons7646 If she can’t help you, you might want to look into the medical medium. He says that most cancers are virus related, and can be treated through diet and supplements. Best of luck.
I'm in! I've been weight training for many years and now as I've eased into my mid-fifties I am going to boil down this fat and see whats under here. Thank you for the tips, I'll be starting my LISS tomorrow.
How is it going?
Started doing HIIT Sprints every other day 4 weeks ago, started at 365lb and am currently down to 353lb. I could only do 3 of the 10 sprints I set out to do when I first made the attempt, my back, lungs and legs were on fire! I even got a coughing fit from the exertion, it was not a great time, nevertheless I've stuck with it and aimed to add a sprint every time until I got to 10. Currently I'm able to do 10 sprints at 0 incline walking at 2.5 sprinting at 5.5 . When I finish I feel great, my legs still take a beating but they recover quicker, I have no pain in my back or lungs and the coughing fits stopped soon after my first time doing the sprints! Once these current settings get easier I'm going to up the incline and work back up to 10 sprints.
I cannot express how good it feels to be able to walk around and not have to sit down or when I finally do sit down not have a heavy breathing session to recover from it. My goal right now is to revoke my membership to the 300lb club and take it as far as it can go from there!
I’m starting tomorrow I’m currently in the 300 pound club as well
Keep us updated 👏🏾👏🏾
Keep going, still a long way to go, dont stop
Hope you’re doing well man.
Literally went from bulking for 4 months, started cutting with keto (only carbs after my workout, carnivore the rest of the day). Went from 16% to 7 in about a month.
My younger co-worker continuously makes jokes about my "skinny fat " build and my big belly. Glad I found this channel. I'm hoping to get rid of my excess body and belly fat before the end of this Spring. I'm 6-0 220 lbs with 28% body fat. 🙄
I started my weight loss journey in April 2021, I started at 212lbs. I’m now 145lbs intermittent fasting and portion control 💪🏽
Everyones process is different 💪keep up the good work !
@@devinddst7467 Thank you 😊💪🏽
Wow, you've achieved incredible results! As someone who's been on a weight loss journey myself, I understand the dedication it takes. If you're interested, I share my own journey and strategies on my channel. Feel free to drop by and see if it resonates with you!
How do you manage of you’re hungry while you’re on calorie deficit terms ?
@@destinycall9147 I always ate high protein , meals to keep me full
Hi Dr. Mike! Yes, please make the video showing how u got from 30% to 10% body fat. U are always appreciated sir!!💪🏾
Will do brother! Thank you for the support!
Thank you for this video Mike! ❤️ I just started my weight loss journey on 11th Sep. I'm 158cm & weighed 62.3kg. Today, I weighed myself again & I'm 59kg! Your video provided me valuable insights. I'll incorporate them from tomorrow onwards. I can't wait for more progress to be made. 💪🏼
Thanks for this video I’m on 27% body fat and I’m happy to hear I was following some of these,which makes me feel like I was on the right path. Trying to get ready for this summer
How did you determine you were 27%? I'm a 175lb male, 5'10", and went for a DEXA scan recently, and came in at 26% body fat. That equates to 45lbs of fat. Most people's body fat percentage is far higher than they believe. I've had 5'3" female clients that weigh what I do, and that equates to almost 50% body fat. If you really want to know your body-fat percentage, you can only do so with a DEXA scan. I call bullshit on this video, there is no mention of cutting carbs as part of every meal, there is zero mention of cutting out most if not all fruits, and no mention of cutting sugared drinks and alcohol out, especially beer (even light beer).
@@patrickstarrfish4526 You know that this female's body fat is higher than yours because she is shorter than you right ?
What's your bf now ?
I definitely have to say I love these videos! I’m finishing up my masters in nutrition and everything you recommend is backed up by various research. Almost all the studies we are going over currently help to support everything you say!
I agree. 100% legit
Masters in nutrition!!!! Hahaha
@@uri7259 Doctor's aren't taught anything correct, or much of anything in medical school. Ask one.
You're mostly being taught incorrectly if you're getting a traditional curriculum. Are they teaching you that carbs are essential for life, and carbs should make up 40-60% of one's daily caloric intake?
Props to you bro! I’ve been studying this topic for 10 years and this basically condensed 90% of what I learned into a 13min video. Great work 👏🏽👏🏽👏🏽👏🏽
Fr?
This is a great video. I lost 70 pounds a few years ago and my fat level is currently at 27% and I want to reduce this to 20% and now I have a better roadmap to what to do. I walk a 30 minute walk everyday with 10 minute walks once and hour hitting 10k-20k steps a day. Now I need to reduce calories a bit to burn some fat.
Please share more detailed breakdown of how you went from 30% - 10% fat. I'd love to learn from you and achieve the same sucess you have. Thanks for this video. I appreciate it a lot and awesome job with your transformation. 😍
What? This is a detailed breakdown. Did you even watch the video? Just do as the the video instructs, it’s literally that simple, that’s the beauty of it, it’s not complicated to achieve.
@@chriscorbart He asked at the end of the video if people wanted a more detailed breakdown to comment below...
This is the first video on this topic I chose to watch, and it is so informative and well-articulated that I seriously do not need another video. Clarity and concision without the ego-focused, personality/influencer vibe. Thanks, bro. Great content!
I have been doing this for years and it works. I walk between 10k-15k steps a day, do weight training for 1 hour every day, and eat approximately 2200 calories a day. I use a fitness watch to track my calorie output and it estimates that I burn approx. 2700-3000 calories a day.
I never really change my fitness routine, I always walk, and always train for 1 hour, so depending on how I want to look, if I want a little more mass or more definition, I just change my diet. Making macros helps so you can easily switch. I have macros for 2200 calories when I want to cut, 2800 calories for maintenance and 3500 calories when I want to bulk.
I work at an office job so its obviously sedentary. I take small breaks during work to walk around, and also walk during meetings which I take on my phone. On my lunch break which is 1 hour I eat my lunch and the rest of the 45 minutes I just walk around or go outside of the office instead of staying at the breakroom area watching my phone. If I get a busy day and can't walk as much during work, I'll stay at the gym after my training session for about 20 minutes or so to walk at 3.0 speed while playing Chess, time flies and I do about 3k steps in those 20 minutes. You can stay longer if you have the time.
But yes, you don't need to become a gym rat, spend ridiculous amounts of time training, or do crazy HIIT to achieve your 6 pack goal. In fact I rarely do HIIT and I admit my stamina is lacking a little bit.
Another tip that helps a lot is don't idle between your weight training sets. Don't sit around or look at your phone. Keep your heart rate up... Walk around, or do pretend jump ropes while you rest. You will burn more calories if you stay active and keep your heart rate up over idling. For example: If I idle and dont do anything in between my sets, I can burn approximately 200 calories in 1 hour just lifting weights, but if I stay active, pretend jump robe, or just walk around in between the sets, I can burn 400-500 calories in the same 1 hour
But the most important take of this Video and my comment is diet. You cannot out train a bad diet. You can probably get to 15%ish body fat eye balling your diet, but if you really want to be below 10% and have abs that show, you need to be efficient, and be precise, and this means counting calories... I know some people don't like the idea of counting calories, and its not for everyone. Its a numbers game, and you need to know how to play it and be efficient, the more precise you are, the better and faster results you'll see. Just make sure your diet is something you enjoy and sustainable in the long term. You don't want a diet that you hate because you will get off of it. This is why crash diets dont work, sure you lose weight while you're in it, but as soon as you get out, you gain the weight back, because they're not sustainable.
This video is extremely well done. I'm going to adjust my workouts to similarly match what is done in this video. When it comes to intermittent fasting, I've done it many times and it really does work but in my opinion, am 8 hour feeding window is too large. I highly recommend starting at a 6 hour eating window unless you are a gym rat and emptying your gas tank every day. I'm at a 4 hour eating window, it's powerful. I'm 5 foot 8 240 pounds, and I lose at minimum 40 pounds in 3 months just doing that. I just have to stop getting lazy during the winter months so I can stop gaining the weight back.
Prophet Muhammad (PBUH) emphasised the habit of eating less as a method of preventing sickness and disease.
Messenger of Allah (ﷺ) say: ‘A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.’”
Sunan Ibn Majah 3349
I also heard that the stomach is the bottomless pit
😂😂😂
Dude don't bring your religious bullshit here
And how to explain this: most of the "Mohammad followers" I saw or met look like a walking fat barrels. There is obviously something seriously going wrong, who knows, maybe they just inhale too much air...🤔🤔🤔
I wish I would have seen this video a few years ago. I went from 237lbs to 185lbs doing all of these tips, just having to figure it out on my own. Great information and a great presentation of your knowledge!
Same bro I did it all by myself
Same
I'm currently on a fat loss journey while trying to build muscle, chasing that dream of a lean and muscular body. This video was super helpful, and I learned a lot of things that I will definitely start implementing to see my fat melt away. THANKS AGAIN Mike 💕
What you need to hear is this (I hope you're a guy):
You have a HULK inside you, it only comes out when you know you need to get to 10reps but your body's fighting you on rep 5.
You can lift heavier than anyone else in the gym, all you have to do now is build up that strength and find out for yourself. Failing will be embarrassing at first, but remember; you'll be isolated early on failijg at a "light" weight, but later you'll seperate yourself from the rest as well lifting heavier than everyone else, don't worty about fitting in, that's not the goal. Be consistent, you'll find unimaginable strength I promise
this video made no mention of reducing carb intake, and fruits. That's reducing any rice, bread, pasta and noodles. And any tropical or sugary fruit, this includes banana, orange, mango, pineapple and papaya. Cutting carbs, will tell the body to stop storing fat. When less fat is stored, the body will start burning fat.
step one: calorie deficit. Step two: join a jiu jitsu gym. 6 months later your lean af and can break a dudes arm.
Step 0: have money
Why jujitsu? For cardio? Can you elaborate, I've seen this on videos
@@tron103 the calorie burn of BJJ is insane and its super fun. You can burn 800 calories an hour. I usually do 2 hour sessions. 1600 calories. With a base load of 2400, that means I can eat 3600 calories and still be losing weight
6:07 Week 1-4 LISS Cardio = 2 Sessions For 30 Minutes @ 3.2 MPH @ Max Incline (+10,000 Steps)
Week 4-6 LISS Cardio = 4 Sessions For 30 Minutes @ 3.2 MPH @ Max Incline (+12,000 Steps)
Week 8-10 LISS Cardio = 5 Sessions For 60 Minutes @ 3.2 MPH @ Max Incline (+15,000 Steps)
Week 10-13 LISS Cardio = 6 Sessions For 70 Minutes @ 3.2 MPH @ Max Incline (+20,000 Steps)
Thank you for the notes. For week 1 for example, is 10k steps the goal for each sessions or for the week or for the day?
@DoctorMikeDiamonds would you be able to clarify this question?
Are 30 minutes each per sessions?
I just did 30 minutes at 3.2MPH at 7.5 incline and got about 4,175 steps (I'm also 6'2" and have a longer stride). Maybe he means 30 minutes per session? That would get me around 10,000 steps in a day. But how can anyone do 6 sessions for 70 minutes each? Who has time for that? @@neeravsharma6329
do i have to do 30 minutes per session of 30 minutes total in 2 sessions?
Hey Mike please make the detailed video of your nutrition plan. Huge fan of your informative content. Thank you 💪🏽
I’m fasting, eating 1 Meal a day and working out in the morning, best thing I could do. I start with 45 min cardio + Weights = you’ll see fast results, have more energy and feel alive your body will say thank you every single day!
Went from ~25/30% to ~17% in 8 weeks.
But I was really agressive with myself.
No carbs, not enough protein, and hiit everyday. It was during the pandemic lockdown, I did everything at home. I lost a bit of muscles, but I lost a lot of fat for sure.
Dr. Mike thank you for sharing your knowledge with us. I’m eager to kick it up a notch again in my fitness & nutrition efforts and your videos help with that. I’d love to see the nutrition video if you wind up making it.
why you cut Dr? This is his name not degree.
Mike make you detailed video of “how you lost the weight” 30% to 10% . I love your content. Fellow doctor here 👨🏽⚕️
Glad to see someone talking about the thermic effect of calorie sources, this concept is overlooked by a lot of people but is very important for those wishing to hit protein benchmarks while trying to cut as well. Allows you about a 20% leniency on what you think your required calories are as long as you're hitting your protein numbers.
How much protein should you consume each day? I’m around 20% I would guess and want to get to 10-15%.
@@mbohlandfishing8189 .7grams/lb of body weight. 1g/lb if you are an enhanced lifter.
I have gone from 260 to 214 since Dec. HIIT is what really works with low carb, high fat/protein and fasting. 25 more to go.
I went from 205lbs in January 2023 to now 174lbs in July 2023. Usigm calorie defecit and fasting 18/6. 2 cheat meals at the weekend but walk between 12 to 20k steps per day and weight lift 4/5 days a week
This is the best video I have ever seen explaining how to lose fat and I have tried everything. Thank you so much for doing this! Life changing!
Yes, please make a video breaking down how you got down to 10 percent bodyfat
Will get it to you soon💪🏽
I would also like to see your video showing what you did to reach 10 % body fat.
To summarise, the calorie deficit is the top point to follow, having more protein and vegetables, adding less fat while cooking, no processed food and sugar drink, weight training and cardio/HIIT, finally sleep well atleast 7 hrs. And have patience to see the slow result.
This is the most clear, concise and informative video I’ve ever watched on the subject. Thank you and well done! 👏🏼
An option for people that hate running or have mobility issues, is to use the elliptical. It’s less impact on the ankles and knees and you can use the handles to push you if your legs give. Hope this helps😊
Well said, that's exactly what I do.
Це дивовижно, раніше я робила більшу частину із цих кроків підсвідомо, й не розуміла, що саме, дозволило мені досягти кращого результату. А виявляється, це був комплекс моїх дій.
Зараз у мене застій в прогресі та я набрала вагу через період спортивної травми. Дякую за ваше відео й що нагадали про такий спосіб життя 😊
Make the detailed video. This stuff is invaluable. I’m continually amazed & eternally grateful that men & woman like yourself share their train of thought & the processes they go through to obtain physical health.
Thank you!
Wow, thank you! This means a lot Jared. Truthfully. 💪🏾💪🏾
@@DoctorMikeDiamonds all the thanks to you for sharing, Doctor Mike!
I'm getting tired of this "fastest way" to lose weight videos, there is no fast way. You just can't pretend that 20+ years of bad habits can be erased in a couple of months. It's a long and hard way to recover your body and it takes a lot of commitment, starting with habits and that's possibly the hardest thing, then you must strength your heart, lungs, muscles and articulations for heavy work, and then and only then you are going to get results from fitness routines. It will take months and years but is the only real approach to get long term results.
Your knowledge on this subject is very weak! Where does it say that you can't lose weight fast? You can lose weight everyday
@@Goldenaxebeats Only ignorant people disqualifies others without a single argument.
Actually you can loose weight very fast but to burn fat is hard af. Just eat less calo than the calo you burn. The fat is burning slowly but your weight will going down.
@@kaangpam According to a study by Healthline, you can burn 1 pound of fat in one day! People like @oundurra4 misguide others and simply don't want it bad enough.
@@Goldenaxebeats All responses just missed the point, yeah sure you can lose weight, but 30% to 10% is just a lie, even to get 20% could be very difficult over 40 years old and that's exactly what's wrong with this kind of titles, there gender, age, actual weight and health conditions concerns to approach. And yeah, may you be right, and 28 years of selfcare, healthy food and permanent training taught me nothing about this subject and the way the body behaves different to training and diet while you are getting old.
this man is so smart . you can tell he's passionate about his research and presentation. this was perfect and informing.
Hi, yes, would like to see a detailed video of how you dropped from 30% to 10% body fat
YES PLEASE DETAILED VIDEO OF ALL STEPS TO ACHIEVE WHAT YOU PREACH ❤
Most people don't understand what 20 or 30% of body fat means. If you weight 100 kg, you have 30 kg of fat. And if you only want to lose fat, you need to burn around 210k calories. If you are in a caloric deficit and you are burning 400 calories daily only in training, that means that a small percentage of those calories comes from the fat, and the rest comes from carbos. That's what you need a lot of pacience, because even with diet, it will take like 6 weeks to burn around 3 kg of fat. At 400 calories burned daily, you will burn 12k monthly, so it will take you more than a year to reach just by caloric deficit that 10% of body fat, so please, be patient.
Amazing stuff DrMike...please make that video of how you went from 30% to 10% including the detailed breakdown with nutrition, training and cardio...I need to see my abs and feel stronger like I was during my college Division-I Track n Field days (lol)
Mike if you haven't already, please make that video breaking down your exact 30% -10% body fat process. I've done crazy transformations in the past , but I can see you are passionate about what you do, definitely have accurate knowledge about nutrition, training and processes, and really looking at someone elses journey and approach, is great for personal growth. Thank you, happy new year and God bless 🙏🏽.
Meat and veg only, absolutely no sugar.
Hill walks over 3k and 1 hour a day in the gym doing a full body work out.
Proven fat burner.
I have lost 17 kg and now I’m in the final stage, which is to get rid of lower belly and love handles, this video has given some really nice tips I’m going to try!
This is by far the best video I have seen in ages ❤ I was struggling with immense pain in my legs when running due to me not putting in any exercise for 5 years and since my physiotherapy is over, I wanna get started again and this is just what I needed, big thank you, stay safe 😊
I do inline distance speed skating, it is almost no stress on your joints. Great workout. I built up to almost 30 miles! It is a great leg workout too.
Check out kneesovertoesguy .. he has a lot of great info about bullet proofing the knees, one of the best exercises is simply walking backwards, ball of the foot down first then the heel, .. cheers!
I’ve been walking between sets and its helped me easily hit my steps. Walking in Place actually with 5 lb weights. 👍🏿👍🏿
Man, the image of the plastic bag filled with water slowly losing its content is really helping me with my patience. The slow way is the lasting way! My millenial brain was heavily influenced by the size zero and crash diet culture of the early 2000s, the impatience is still there.
That water demonstration was next level visualization
Hi coach Mike... great video. A lot of notes taken from this. Please do make a video of the detailed nutrition and also please explain how can we calc required calories/macros and how can we assume how much we are burning in cardio/exercise? Thanks in advance!
Go get a dexa scan done somewhere in your area or a measurement on a inbody machine (found at some supplement stores). It will tell you your muscle mass in pounds, bfp, and how many calories you burn naturally a day. I’ve been doing this to track my muscle and fat ratio while I lose weight!
You explanation on intermittent fasting and how it feels like you are already cheating is spot on .. I get so excited for my meal after a day of fasting .. and as soon as I am done I think about what I am going to have the following afternoon
Man, I'd listen to you talk about any subject. Subscribed.
Dr. Mike, thanks for making this video because I am exactly where you were and where you got to be at the same time. I am in between 25 and 30% body fat and I need to get down to 10% in order to get a rap for my first bodybuilding show, I want to research what I can, and implement into my training with cardio and nutrition that I have for my coach right now but I think knowledge is power and the more I can understand it and had a little things in order to get to that 10% in three months I would be so ecstatic so I would also love to see the detail video just to be able to implement some of these things. I love the knowledge that you give in love watching your videos.
you got this bro
I have ADHD. I got 2 phone/ipad holders for treadmills. I started 2 weeks ago and i forget I'm on the treadmill between finding a good song on 1 of my phones, and playing pokemon on the nintendo switch on the ipad holder (since the nintendo switch controllers are easy to hold while walking). I am 230 lbs so i could only do 2.5-2.9 mph on the treadmill but my goal is always 1 hour or 2 miles. If I'm too busy or had a busy day just 1 mile walking is enough. Easiest exersice, I still relax watching videos/listening to music on youtube and play my games so i don't feel like it's taking anything out of my day other than being sweaty, taking a shower and feeling like i did something with my day other than sitting down all day. Fasting never really worked for me, but water soluble fiber has been working in making me feel full. Might be some plocebo involved there, but it's working for me.
I was at 12% in January and went down to 11% in February. Looking to get down to 9% in the next 2 months 💪🏽
tbh just be at a healthy percent that you can maintain health is wealth built it is impressive especially if your natty
Great breakdown on the big process. Hope to see the detailed video of your journey Mike.
I’ve seen a lot of videos on why walking is great but really loved the visual aspects of the infographics that you presented. I’m at higher than 30% body fat but I don’t think often enough about the addition of small cardio sessions over a week and how they can add up. Thank you!
Thank you for your videos, and for taking the time to help us all get in better shape. There are so many different approaches to weight loss and everyone has their angle. I can attest that your methods seem to be the most effective. I started a new job that often limits my gym time. On days with limited time, I started using 60 minutes on a stair master. My goal is 60 minutes on level 10. This comes out around 300+ flights of stairs. Also, the calorie count shows 1000 calories (I know the counters are not accurate). With this method, I have continued to lose weight. I got on my scale this morning to discover I am now below 20% body fat. I have intermittently fasted for the past year. I don't closely watch my diet or count calories. I went from 300 lbs and size 44 pants and today 185 at a size 32. The cardio centric seems to do best for fat loss. I have lost some muscle mass but I can focus on that after I meet my weight loss goal. Thanks again for all the info and time you put into these videos.
Would love to see your video of how you went thru the entire process....Being a med student, really need to not only focus on my studies but also on my health...
Thank you Dr. 💪
The key to losing weight is training yourself to have regular meals with zero carb. Long-term, you need to find something that will satisfy you to substitute the pototo, rice, or pasta. Fruits have too much sugar also, especially the colorful and tropical ones. This video makes no mention of reducing carbohydrate, and only mentions the "500 caloric deficit" (wrong nomenclature) and portion control.
Calorie counting is a waste of time. The only thing worth counting is carbs. Start by counting the carbs in your current diet, then gradually push this number down, 50g per day at a time. The only carb that can't be digested is the indigestible fiber, everything else gets broken down in the body to glucose, which signals the body to secrete insulin and store the glucose as fat.
I started with the 16/8 IF approach as well. I gradually decreased my eating window, now I usually only eat in a 1-2 hour window. That meal will usually consist of chicken and/or fish, squash, zucchini, some red bell pepper, and just a little rice. ~600-740 calories. Then usually a 240 calorie 50g protein shake. I take a men's multi vitamin and some other supplements as well to help balance what I don't consume from food. Started lifting, doing jiu jitsu, walking at least 8k steps a day... Oh, and I started semaglutide about 2 months ago. A little over a year and a half ago I was 365, the scale this morning read 253.6. My goal is 11% body fat, however long that takes is fine with me.
Dr. Mike, thank you so much for the video. I was moved & inspired by your hard work & studies. I absolutely want to see you do more detailed videos, including specifics, of your journey from 30% to 10% body fat. I'm looking forward to putting this plan in motion..
This video is partly BS, sorry. Going keto, and moving to a low- and eventual no-carb intake is the key. Carbs signal the body to store glucose as fat. Cut out all sugared drinks and fruit juices to start. Then intermittent fast. Then reduce carbs to one meal per day, and fruits to one per day. Then cut them right out. This video makes no mention of the role of carbs, as all carbs (except indigestible fiber) breaks down to glucose, and signals the body to produce insulin, which signals the body to store glucose as fat.
Hello Dr. Mike great video! Yes I’d love to see your detailed video of how you went from 30 - 10% body fat daily routine.
Good video!
Curently at 20% , have been at ~16 before and currently on my way getting in the best possible shape, not for the looks but the performance. I'm in my late 30s and even now in a better shape than most guys in their early 20s, but I'm pretty sure there is so much more that can be achieved.
With "Step 5" I'd have my problems, as I'm not too happy with caffeine/workout booster side effects like getting really nervous, loosing facus etc... Little caffeine doses do work pretty well though, something below 100mg caffeine , if not taken all at once.
I did almost exactly this video during a recent 90 day transformation at work. I lost 44 pounds in 90 days (started at 217 lbs.). I increased my daily steps each month from 10K > 15K > 25K. I did 12 - 3 - 30 multiple times per week on treadmill (12 incline 3 speed 30 minutes). I fasted for five and a half days to start the challenge (drank Snake Juice only, you fat pig). I would fast daily and keep my eating window around four to six hours. I would use 48 - 72 hour fasts one or two times per month. I ate a very aggressive keto diet during this time. I was extremely light headed often during the end of the challenge. I probably didn't drink enough water and over did it on alcohol occasionally. I did 0 HIIT. If you consider Snake Juice supplements, than I definitely used them. After all that...I got married in Vegas two months after shredding all that weight. I've managed to put it ALL back on by drinking beer and not being active. Depression kicks in immediately when I stop being healthy. I signed up for my second marathon recently and even bought training at Fleet Feet again (I'd done this before in 2020 and completed the 26.2 mile race). I stopped training a few months before the race because drinking beer was more important. Fast forward to March 5th, 2023. We're driving to the dog beach and I see all these people running up the causeway bridge...oh would you look at that...its the day of the marathon. I knew I should have been there running with everyone else. It was a David Goggin's moment and it took my soul, lol. I've run two miles every day since the 5th. I've closed all my apple rings daily and MAKE SURE I've got my 10K steps minimum. I've also been using Beachbody on Demand meditation/yoga workouts a few times per week. My goal is too add some kind of strength training into the mix and keep this healthy lifestyle permanently for once (the biggest challenge for me). It's about damn time I change my relationship with alcohol too. Time to stop I believe. Maybe this will help someone! Good luck on everyones health and fitness journeys! Liked & subbed.
The reason you couldn't maintain your lower weight is because you got there in a way that isn't possible to live that way for a long time. So as soon you stop losing weight the unhealthy way, you'll gain the weight back in no time. Better start slowly and not lose weight in a way that could be your lifestyle for the longer term
I agree with the guy above, I've done keto a bunch of times and as soon as you stop doing it, you almost always revert to binging. The key is to be able to lose weight while maintaining normal healthy eating habits that fit your lifestyle.
Yeah, but finding that balance is nearly impossible living a normal life. Let's be real.
Thank u for giving a true account of what it's like in the real world. 👍
@@twolegs6045 I wouldn't say it's impossible, it's just really effing hard. You need to have a high level of discipline and more importantly, you need to have a routine you can follow each day. If you can follow a routine at least 80% of the time, I promise you things will start moving in the right direction.
Things like waking up at a specific time, working out first thing, breaking fast at least 4 hours after you wake up, eating a simple low carb high protein breakfast each day (eggs, protein shake), not going overboard on food the rest of the day, you'd be surprised on how fast the weight would come off after just doing those things consistently.
If you’re having a hard time adjusting lifestyle, which is very common for younger people, try a full reset, where you focus on more than just body comp and diet/exercise. Focus on what your priorities in life are, address food and exercise, but also your family/social life, your living environment, your work/life balance, stress management, and your overarching purpose - where you are, and where you want to be. Make a plan, and then get clean for 30 days; that will clear your mind, focus you on what’s important, and reset your relationship with food and alcohol. It’s hard to do on your own - find a good coach and/or a good community (or even better, both) to teach you, support you, help with feedback and emotional management, and give you some accountability. It’s hard for all of us, but it’s much harder for young people that don’t yet have the motivation of avoiding the ravages of time, the experience, wisdom and knowledge that comes with age, and that are surrounded by others who mainly just want to party and not worry about the fundamentals. If you can get it together now, though, it’ll save you a ton of regret and problems later! Good luck brother.
You explained all of that very well. Doing any of those things is helpful. I've dropped 9lbs in 2 weeks just doing the intermittent fasting and the cardio. Thanks for the instruction on how to add to it.
You inspire me to get healthy and fit. Thank you for sharing your knowledge! Your videos are so well put together. Liked, subscribed, and hit the bell!
Time for me to get serious and dial in my cardio and diet. Thank you, Dr. Mike!
I started my journey 5 days ago I’m sitting at 235 currently, 5’7,officially down 6 pounds from my new diet point,I started at 320 but that was well over a year ago but I don’t consider any of that because I stopped dieting and got up to 280 but from my restarting point I will stick to it I’m around 35-30% body fat I think done nothing but yo-yo my entire life I’m tired of this weight I want confidence I’ll continue dieting I want my dream body I will have it I’ll update u all if ur Interested
I’m interested 😇I’m kind of the same weight and trying to lose it
I am doing Omad diet and I am now down to 76kg from 82kg from April 2023. But I have not been consistent, since last month I have been consistent. My ideal weight is 62kg. I want to get there this year in 2023. I walk for 2 hrs everyday and do some weight lifting. My goal is to get normal weight this year and start bulking from new year, grow muscles get stronger :)
0:48 GYAAAAAAAAAATTTTTTT
😂😂😂😂
Doc is no stranger to anabolics
Your advice is solid, clear, easy to follow and actually works.
Young man, YOU ARE AMAZING!!! Thanks so much for this content. I will add some low intensity cardio to my program. I didn't really understand the benefit as far as targeting more fat. Something very important you mentioned was that you get up early in order to find the time to train. Super important! I subscribed, brother. Keep up the good work.
Hey Mike, great video. Would love to see the detailed video as well. Use to be a professional sportsman in my younger days, and somehow lost the motivation and discipline to get back into shape again. Hoping your video’s will help! 😉💪🏻
Coffee doesn't have a burning calories effect, it simply stops your hunger like cigarette, causing you to eat less, but if you're already fasting it just helps you to go through the process, nothing more, it doesn't BURN calories per se.
00:00 5 simple steps to go from 30% to 10% body fat
01:53 5 steps to achieve a six-pack
03:34 Creating a caloric deficit through exercise is the most effective way for fat loss.
05:24 Slow cardio can burn more fat than high-intensity workouts
07:17 Intermittent fasting is a diet style that emphasizes on timing.
08:56 Customized meal plans for long-term success and improved quality of life.
00:34 High-intensity interval training is more beneficial
00:34 Tips to drop body fat consistently
So I’m almost a year into my fitness journey. I started out at 237 and I was down to 193 at my lowest. Here recently I stopped looking at the scale because I shifted from losing weight to building muscle. That being said I’m currently 200-205, my job is VERY physically demanding. I walk from on the low end 15k steps to the high end 25k steps. Last week I hit my bench goal(185) since I started going to the gym in March. I really wanted to get down to 10% BF but it’s just unrealistic with how much energy I have to put into work and the lack of work I’m able to do in the gym. I go to the gym 4x a week. 2x legs 2x upper body.
Hey Mike
I’m 5’8 and I started training 14 months ago. I started at 61kg weight and before Ramadan I was peaking around 73kg. I wasn’t really focused on what I was eating but eating everything. Had a lot of rice chicken fish etc.
After Ramadan I’ve done full body scan and found that I’m 69.5kg atm and my body fat percentage % is 24.45
Lean mass is 52.5kg
My goal is to get to around 15% fat percentage
I’ve basically cut down my rice consumption by around 80%
Burning around 500-600 calories at the gym on a daily basis. Average heart rate is around 120bpm. My question is
1) What bpm would be considered as high intensity?
2) should I reduce time between sets (currently 3 min breaks) and 8reps to 2 lower breaks with lower weight and higher reps?
3) what’s a good substitute for white rice? (I don’t wanna have rice in general)
This is great my man!
Love every second of it, I consider myself
Fit but need the final step to beast mode, and I think this is exactly the information I needed 🏅😎