No BS Advice to Lose Belly Fat in 1 Week

I've lost my belly fat five times and regained it and then got lean year round in 2015 it was the first time I got to 12% not quite single digit 2017 was the first time I got into single digigit body fat 2019 the first year I decided to step on stage I placed fourth in my first show and I became a champion in the second show in 2021 I was in the best shape of my life but I didn't even Place 2024 I finally became a professional natural bodybuilder and I managed to stay lean year round these rules are the difference between me regaining my belly fat and staying lean year around this is the no beest advice to lose your belly fat in one week number one you have to choose between one of two things the pain of regret or the pain of discipline either way losing your belly fat is going to require pain and nobody gives it to you straight and I'm going to do it discipline is required for you to be able to change the person you are right now what do I mean I can give you any plan that can work but for that plan to work you need to be disciplined and the definition of discipline is not doing more than you have to it's not doing less than you have to it's doing exactly what you have to do especially when you don't want to do it so if I give you steps or if I give you a training plan or if I tell you how many hours to sleep all those practices need to be disciplined and even if you decide to focus on one thing let's say as simple as walking you need to be disciplined and tick that box each and every single day all diets are let me explain the word diet insinuates that it's only going to be done temporarily that is why so many people fail in the beginning it's just that frame of how you're looking at this process you need to start looking at this process as your new lifestyle and that's exactly what I mean the body follows the exact same principles of calories in versus calories out and it's not the calories that actually cause the weight loss it's the hormonal reactions that happen as a result to the changes and adaptions you've made to your body so veganism to lose belly fat requires a deficit keto to lose belly fat requires a deficit so they all function so what's really important is what lifestyle can you actually stick to and myself I find it being easier to follow a plan that's more balanced and that's why I say diet a because they have this insinuation that you're only going to do it for a limited time but when you change the lens and you ask yourself with every action you take can I do this for the rest of my life and if you can answer yes then this becomes a lifestyle the form to lose belly fat and build muscle is this it's a high protein diet 30 to 50 g of protein per meal multiplied by caloric deficit plus weightlifting all nutrition plant follow these same principles and you need that formula to be executed each and every single day for you to lose that belly fat and if you're not losing belly fat it's because you're not following that formula you might be missing one of those components and you won't see results example if you remove the weightlifting from the that formula it's very likely that you're actually losing muscle mass and not fat and this is why a lot of people find themselves being skinny fat if you remove the high protein aspect of that formula again very likely that you're losing muscle tissue and not fat and leaving you in that same position you may see the scale weight go down but you're not following the plan and therefore it's important that you follow that structure so with every plan we need to have the general one is 1 g of protein per pound of body weight the second important factor is that I'm in a caloric deficit and a caloric deficit is so important because your body needs to compensate for this lack of energy so make sure every meal is 30 to 50 gr of protein look at your plate and ask do I have 30 to 50 g of protein in here which weightlifting program you do is not the biggest Factor but as long as you're following these basic principles of targeting every muscle group twice per week training with improving your weights on a week- toe basis you're going to be good follow that formula the simplest exercise to lose belly fat is walking it is by far one of the most powerful Tools in my arsenal when I've ever gone through a transformation let me explain I have done running I've done Tabata I've done battle ropes I've done stair Master I've done every single piece of cardio tool that you can imagine but walking is by far the most effective and I'll tell you why because I will always beat another man when it comes to the game of consistency if I had to bet a person who wants to run for 365 days versus walking I'm going to bet that the person walking can do it cuz it's easy and sustainable and I'm going to win that Marathon so the simplest thing I highly recommend for most is have a look at your Samsung health or your health app on the iPhone and look at how many steps you're doing you would have really had a consistency of actually tracking how much activity you're doing and to establish a deficit let's say you're doing 5,000 I can then make a clear decision a logical decision to move you to 7,000 and I know that you'll be burning more calories consequently creating a caloric deficit and it is the easiest lever we can pull so that you can finally get the results you want these are the five healthy foods that you should stop eating to lose belly fat let me explain number one is going to be the most controversial cuz I still recommend it to my clients right now and that is protein bars protein bars in 2024 have become as good as Snickers bars Mars Bars or any of your favorite chocolate bar and the problem with protein bars is that it's a gateway drug although it has more protein in there and it's the better of lesser evils problem is it's so hard to just stick to one so I highly recommend that if you are going to have protein bars it's Quest Heroes those bars are amazing but don't buy a whole box and just buy one and don't keep them stock because very likely you you'll eat more and it will take you out of caloric deficit and likely continue to increas in your belly fat versus decreasing number two is peanut butter peanut butter can be amazing there can be a healthy source of fats but the problem is is that they're so calorically dense and it's very likely that eating more peanut butter will get you out of the caloric deficit that keep you in one number three our favorite I eat rice when I'm above 2,500 calories I'll make a substitution for cauliflower rice and instead or even cognac rice which is a nice little alternative another one is pasta I substitute that for zucchini noodles if I'm such a big fan of pasta granola granola is extremely chloric dense and the return on investment isn't amazing it is just cereal and there's just so much sugar but because there's dried fruits in there it's marketed to us as high vitamins vitamin C where you can get that and another food that doesn't take away so much in terms of caloric density so my recommendation instead of the gran substituted out for oatmeal juice is just concentrated sugar in a cup and all the vitamins and the benefits you can get from juice rather have it in terms of eating uh apple or eating an orange instead of drinking it because sugar is readily available it will spike your blood sugar consequently spiking your insulin and therefore it can keep you out of caloric deficit and that's another thing we don't want to be drinking liquid calories number six get a Coke a coach will be always the fastest way to get from where you are right now let's say you're at 30% body fat to single digit I wish I got a coach much sooner why I would have saved my metabolism cuz very likely you'll cut your calories too much I would have saved myself all the pain of all the cardio I did which more cardio will likely result in more injuries it would have been so much cheaper for me to get a coach in the first place to get to my final destination versus me trying to figure it out if you're looking for the quickest path it's always finding a coach because what you're essentially buying is all their pain and their past mistakes and that is so much more valuable you can keep your testosterone higher you can keep your estrogen of your lady higher there's so much more benefit to just paying someone for their past experiences and you avoiding it than you trying to figure it out I coach and of course you might say hey Mike you're biased but in this life people get coaches for everything look at LeBron James argu one of the best basketball players of our lifetime but he has multiple coaches for multiple things because you always need an objective eye to tell you what you should do and why you should do it versus using your own emotional decision making process that being said if you are looking for a coach who's going to have weekly calls with that is medically qualified that is a specialist in health and fitness maybe you're dealing with type two diabetes or you're just afraid that your health isn't in check you're CEO your entrepreneur you're very busy and you don't have the time I invite you to book a call to work with my team of medical doctors all you need to do fill out the application in the description below and I also want to say for this point you don't have to work with us you can work with any coach that is maybe in your vicinity but if you want to work with the best that's us number seven cardio is a waste of time so hypothetically you know let's consider your 58 180 lb in 1 hour of cardio you're roughly burning 500 to 600 calories and that can take you one full hour on the treadmill of hard work you can also very much just make the decision to not eat the Big Mac which usually takes three bites which is equivalent of 2 minutes so that is exactly why I say cardio is a waste of time especially if your diet isn't in check this is what I recommend you do instead one track your diet it will save you the hours that you'll spend walking and doing cardio just by spending 30 minutes tracking your food you can save yourself weeks worth of time of not seeing any results and meal prep or just calculate your calories all these little excuses you tell yourself that you're too busy doing you have to focus on the diet first and then you can add cardio and this is why the statement your abs are made in the kitchen will always stand true that being said I do do cardio so this is the best cardio routine to lose belly fat week one no cardio no formal cardio and I want you to make this discernment there is formal cardio and then there's informal cardio and that is just walking so in week one I always recommend start at 8,000 steps let's say you're doing 8,000 then you can say okay from this week onwards to lose more belly fat I'm going to go to 10,000 right just establish that Baseline but don't use a machine and then week two let's say you lost 2 lbs don't add more you're doing good you're losing like about a percent of your weight per week and let's say your weight loss is slowing down then you can say okay I'm going from 10,000 to 11,000 when you're maxed out at how much steps you can do because of time to accelerate it even more to just add more fuel to the fire you then can add formal cardio because when you're working your heart rate is at 80 beats per minute however when you do formal cardio and I say hey I want you to do 20 minutes of 140 beats per minute you're then burning more more calories per unit of time so you're doing the same 10 minutes but you're burning more calories in those 10 minutes and that you can use as a tool to even accelerate more you're just stirring the pot a little bit quicker and getting the result a bit quicker calculating your calories and macros can be a waste of time so do this instead it took me years to really realize this but you've heard in my videos I always tell you to calculate your calories and calculate your Macros but this is the truth when you get the the formula or when you input these numbers into an app it's using a formula and that formula is actually really just an estimation so what happens a lot of the times is that people will calculate their calories they'll calculate their macros and they won't see a result in week one they'll be like oh my gosh I didn't lose weight this sucks it doesn't work but the reality is is that those calculations are just an estimation what is really powerful is calculating finding out what result you got and then making an adjustment so that you can truly find what your calories are so my recommendation is when you calculate your calories in macros that is just Theory when you put it into practice if you don't get the result that week it doesn't mean that it didn't work it means that okay that theory wasn't entirely correct make a slight adjustment to find what your True Result is creating a 500 caloric deficit is I want you to do a 600 calorie deficit let me explain so where did this 500 number come from quick one a pound of fat scientists burned it up and they calculated it is roughly 3,500 calories to burn up a pound of fat that's how we've gotten the daily 500 caloric deficit so 3,500 divided by 7 days in the week and that comes to 500 every single day now why I say that that's is that it's an estimation to be sure that you're in a caloric deficit you can go from 500 to 600 to be certain establishing a 600 caloric deficit compared to 500 you're like Mike there's no difference that's just an extra 100 calories but 100 calories Daily Time 7 is equivalent to 700 calories and what you can do here is you can then slot in a cheap meal at the end of the week if you achieve the result that you were looking for number one it gives you a mental break number two as human beings we work better with a positive feed back Loop and then number three it replenishes your glycogen stores so let's say on I gave you that burger to eat your performance in the gym is going to be improved Monday Tuesday Wednesday caveat is if you have that burger very likely your weight will increase but we know it's just cuz you had an extra meal than you usually did and if we follow the same principles you'll have a new low way at the end of the week again another positive of having a coach so you don't get into this quote unquote mindful there's this famous quote that your body is the most honest reflection of your choices a lot of you may be like uh what do you mean like because like maybe I'm fat because I'm a metabolism now for a small population of the people it is really something that's happening in their body that's not allowing them to lose weight but why I put the statement here is that I think it's so important that people really take ownership of where they are let's say hypothetically and I'll tell you guys this if I have a pain in my back it is really up to me to go and find out why this pain exists and seek guidance and information versus saying oh life is so tough the chair is the problem all these other things are the problem I'm old blaming all things on life versus me taking ownership so if you're in a position with your physique if you're watching this video psychologically it's so important to take ownership of where you currently are so that you can take advantage and so that you can make a decision on making the change and I say this to my clients as well if you start working with me I'm going to give you all the information you need but is up to you to do the work and it is up to you to work with me to find out a solution to your problem and when you change that mindset about your belly fat you're going to know that your belly fat is going to disappear because you're actively trying to find Solutions these are the only three supplements that you need to lose belly fat everything else is now before I continue supplements means just that it's there to supplement everything else you're doing it is not supposed to be the Endo but it's there to assist you in your journey and also assist you in what's lacking but most supplements out there that people are taking are usually just BS these are the three I feel that the general population requires number one is wheight protein in my personal opinion it is the most important macronutrient it will help you stay filler for longer promoting satiety it will help you build muscle it will help you drive muscle protein synthesis and it's just a widely accepted supplement to use in any sport in any scenario number two is creatine creatine is the most researched supplement in the world what creatine does is that it provides your body with more building blocks to create a higher output in terms of performance but creatine will equal a higher power output in terms of your exercise even if you're running you'll be able to run quicker with more creatine right just by a mechanism of action that it's so beneficial and then last but not least is caffeine caffeine is amazing for losing belly fat and why I have it in the list is that every time I've gone through a transformation caffeine played a role why caffeine has a multitud of effects number one it keeps you alert when you're consuming more than 300 mg of caffeine research has shown that caffeine will improve your endurance and your overall performance output some research has also shown that caffeine has a lipolytic effect it has the ability to break down free fatty acids AKA fat caffeine can also help establish a caloric deficit by inducing this level of fullness in terms of caffeine what you do need to be careful with it can impact your sleep the last time you consume caffeine is at least 10 hours before bed caffeine also comes with a caveat that it has what's called an insurmountable tolerance if you start drinking coffee on day one it's going to be the highest effect that you'll have after a month the effect you had on day one versus month one is going to be wildly different and people start compensating by having two cups to have the same effect that they had on day one so it is important that you manage the quantity and the milligrams that you're taking of caffeine so always watch for caffeine but those are my top three supplements everything else is nonsense number 13 when you turn about 30 years old for both men and women research has shown that you're not growing anymore right you're actually going into a state of degradation but that might sound very depressing the point I want to make is at 30 years old what I've seen with a lot of my clients from my own experience is that your testosterone isn't as high as it was compared to your 20s and for women your hormonal levels may start fluctuating a little bit more which will result in a bit of difficulty in terms of losing belly fat now this doesn't mean that oh the world's against you and everything's not working it's just important to make a note that hey at 30 things change and it's important to identify what's changed and just focus on those things example I could do the 2 hours of cardio when I was in medical school I can't do it anymore so I find an alternative instead I now know that my testosterone isn't as high as it was in my first year of medical school so I make sure that I do all things required to be able to have a higher level of testosterone so knowing that as a man your testosterone might be decreasing or as a woman you could start experiencing par menopausal symptoms having this information can allow you to identify what what's missing and how you can make sure that those things are optimized your body changes usually at that 30 for men and women just make sure that the insides are working well and if they're not find out why number 14 is what I call Progressive fasting I am definitely coining that term I've always utilized fasting to be able to lose my belly fat every single one of the five Transformations involved fasting now before I even talk about belly fat when I started fasting I was able to study more I didn't have any brain fog I was actually very clear fasting has shown that it improves cardiovascular risk and decreases that completely and that's just the sliver of it now in the sense of losing belly fat when I say progressive fasting I highly recommend you first start with 12 hours of eating and then 12 hours of fasting right which is just how everyone goes you can have breakfast lunch and dinner and then in week 2 or three whenever you decide increase your fasting level from 1212 to 1410 after you've done the 1410 then I want you to progress on the third week for example to 168 now some of the side effects of fasting is usually your body will produce three spikes of gin which is the hunger hormone and I'm showing you a chart here usually you'll see that at 8:00 a. m. 12:00 p.

m. and 8:00 p. m.