The SIMPLEST & FASTEST Way To KILL Your Body Fat!

the simplest and the fastest way to kill your belly fat for good my name is DrMichael diamonds and I am a new professional natural bodybuilder and over the last 10 years I've dedicated my life going through bulking phases and initially I was always a fat kid and utilizing that ability to build muscle in my bulking phases and going through multiple cutting phases where I try and maintain as much muscle tissue and losing all the fat and I've repeated this process multiple times using the knowledge as a medical doctor in all the scientific research and literature that I've read over the last 10 years and improved my process and I've managed to do this as long as 7 months in my first stint to as short as 90 days and this being manageable and not only have I been able to do this myself in a simple and quick manner of being able to do this with my clients for example Jasmine who only wanted to drop 10 pound she hit her Mark very easily she was able to see her ABS Dominic at 60 years young that allowed him to release the weight and allowed him to finally maintain this physique that it could have year round Dwayne at 80 years young I remember our first conversation and he said Mike You're My Last Hope and he proceeded to dropping 27 lbs at 80 years old why I'm sharing this is to say that this is science this is not luck this is definitely hard work but as long as you follow these five five mechanical rules that I've developed you'll be able to see your abs in no time and the same to my clients like Jim take a look at the post he just shared on Instagram 35 lb lost in 16 weeks and that's not all Sandra who is now at the 50 lb Mark loss in the entire Journey that we've shared together and Harry which I'm going to have on this channel very soon 88 lb and in truth every single transformation you've seen online is following these rules and they're gatekeeping it from you but I'm not only going to share the simple way I'm also going to share what is the fastest way to get there as summer is here and we want to be in the best shape possible so I highly recommend for all of those people who watch till the very end your chances of success is only determined by you taking action and implementing everything I mentioned in this video and for those of you who may know things already you're going to find out so many nuggets and facts in this video that'll confirm some of the things about your body that may just change the trajectory of your transformation let's not waste any time let's get into rule number one of the mechanical rules did you know that your stomach it's an organ and an empty stomach is about 1. 7 to 2. 5 fluid ounces in volume when it's empty however when you fill that stomach up it goes to as much as 34 to 51 fluid ounces and the way you should see your stomach is a balloon so rule number one one is going to be intermitted fasting it is one consistency that I've had over the 10 years it's intermittent fasting and the easiest way that I can explain why intermitted fasting functions is this balloon analogy now we understand to lose weight right and more specifically fat you need to be in a caloric deficit but in terms of Simplicity what if we could just do something so simple that we're in a caloric deficit automatically and here we have two cups this one here is a cup of someone who has breakfast lunch dinner and a snack maybe a bite of your partner's sandwich in the morning or drinking that extra Coke or frappuccino in the morning and this person's balloon over time is going to consume so much more compared to the person who just decides that they're not going to eat breakfast and therefore because of a lack of time right because of time restriction their balloon can only inflate by so much and that's why intermittent fasting works so simply because of time you limit the amount of volume that you can consume in a day and now I'm going to explain to you what is the simplest way to follow it and then also what is the fastest way so whenever I start a diet we simply start on a 12 hours fasting and a 12-hour eating window so for example if your final meal is at 8:00 p.

m. then you should have your first meal at 8:00 a. m.

12 hours later right but as we we know as you start losing weight you need to consistently establish a deeper caloric deficit so you don't hit any more plateaus and that you're you losing weight consistently and that you're taking into account a thing called metabolic adaptation in simple terms your body will get used to the things that you're doing to it so once I get to 2,500 calories I will then go to 1410 right so basically my breakfast will shift from 8:00 a. m. to 10 a.

m. and these extra 2 hours of fasting will help in terms of consuming less food but once I get within that 2,000 to 2,300 calorie zone I'll increase my fasting window to the classic 168 here I basically just skipped breakfast and because I'm skipping this meal in its entirety it helps me tremendously with managing how many calories I eat in simple terms I've noticed if I have my first meal early in the morning the likelihood that I eat so much more is so much higher and as time progresses for me to establish an even deeper deficit and you wonder how do guys not deal with any hunger when they're cutting their calories so low and the answer to that is intermitted fasting then the next question is okay DrMike what is the fastest way to be able to kill your body fat with intermitted fasting so at the start of the diet it's a 1212 then I'll progress to a 1410 and then I'll get to the classic 168 and I'll usually be in that 20% body fat Zone but once I want to get to 10% and further I will go to 186 and when I am getting into the single digits I'll go as far as getting into the 24 and the more I fast the more weight I will lose as a consequence of just consuming less calories as a result of time and what I've noticed with Hunger signals is that as you implement fasting and you end up turning up this Notch of your window your body sends hunger signals called Gin from your stomach But as time passes and a week passes where you're fasting you don't respond to the Gin signal and you actually start not feeling hungry anymore because you haven't responded to this hormonal input and what happens as a result is that you'll kill your body fat as a result of being in a caloric deficit and the amazing benefits of intermitted fasting is number one your gut is so much healthier because you're not consistently putting food down so it decreases your gut inflammation your body absorbs food so much better it also enhances your brain function research has shown that there's an increase in production of a thing called bdnf basically it increases the synapses in the brain and I've always found myself to be more mentally clear mentally sharp and faster when I am in a fasted State and this is why I complete all of my work in the morning in terms of cardiovascular health every single organ sees benefit from fasting just be beyond the capabilities of fat loss which is why this is going to be at the top of my list and fasting is something that you can do when you're traveling on a holiday or you're at a military base and you don't have access to much and simply deciding to skip on breakfast will make sure that we keep that fat at Bay and here's another extra tip that I wanted to give you guys that helps this process is in the morning I will consume caffeine or any zero calorie beverages I've been tracking with my glucose monitor and things like monster and Celsius don't Spike my blood sugar consequently keeping my insulin low lower insulin will result in better fat loss so that is also something but the caveat is what I've noticed personally is that sugary taste does actually Spike my appetite so I've always seen better results just drinking caffeine and from coaching so many Professionals in my career I have noticed that the more caffeine you're consuming the leaner people tend to get this is because caffeine is an appetite suppressant it can boost your metabolism and there has been research that shows caffeine has a lipolytic effect so I recommend a cup of coffee followed by sparkling water that you can drink in the morning to be able to assist you with your fasting and that is going to be rule number one of being able to kill your belly fat the simplest and now you know what is the fastest way and my recommendation guys for all of you there don't just go to 20 hours and then eat in a 4H hour window period I highly recommend and you take it in a stepwise fashion so that you don't deal with the severe effects of hunger and all the other things that come with cutting your calories too drastically maybe change every 2 weeks if you're in a hurry but I recommend do this in a month-to-month basis first month go 1212 and second month go 1410 and your third month 168 and your fourth month Go 24 when you really want to turn it up that is my recommendation mechanical rule number two is going to be with each and every single meal eat 50 g of protein now the rule you've always heard is eating 1 g of protein per pound of body weight now there is no downside to eating one gram of protein per pound of body weight even if some people say it's too much there's actually more benefit the only downside to eating more protein is if you have a kidney condition or a liver condition if then consult your medical physician to be able to assist you accordingly but there's no downside on only benefits to eating 1 g of protein per pound of body weight and mechanical rule number two is going to be 50 g of protein and I'll tell you why if you're 200 lb and each and every single meal you eat there's 50 g of protein you will notice that you're going to feel so much Fuller for longer and this is why the medication AIC has blown up so much it's because it stops you from eating in short but protein has the similar natural effects that a zic does have in terms of its ability to stimulate appetite suppressing hormones I want you to remember this pneumonic and this will help you forever in making sure you hit your protein intake two scoops of a whe protein is equivalent to 50 g of protein 6 oz of cooked chicken breast will give you 50 g of protein 8 O of steak ideally a lean steak will give you 50 g of protein and 10 ounces of a fish will give you 50 g of protein so now that we have the intermitted fasting you can now know okay I'm going to eat protein in each and every single meal and if you have four you can have oats with two scoops of protein for lunch you can decide to have chicken breast maybe with a burger for dinner you can have steak with veggies and as a snack you may go to bed and decide you know what I'm going to have a can of tuna or I'm just going to drink another Shake but now you have no excuses in terms of hitting your protein intake and why this is rule number two is for a number of reasons number one out of all the macros you'll eat protein has the highest satiety effect it will make you feel the fullest for longer that's why you've never heard someone say hey I got fat off eating chicken breast and steak so protein will help you in terms of satiety protein will also boost your metabolism comparatively to the carbs and fats which is a sexy way of saying your body burns the most amount of calories digesting protein compared to carbs and fats so this way you know okay I'm also boosting my metabolism and then finally the most important one breaking down protein will give you the building blocks necessary to build muscle the way I like looking at it it's the cement to your muscle and it allows you to consistently add layers over time and this way you can reduce the risk of losing muscle while you're losing fat the next thing and if you ask me DrMike what is the fastest way that I can lose weight and something that I've been doing with the CEO diet is with every single bodybuilder and every single lean Instagram influencer you'll see is that they will always go from a high amount of carbohydrates the number one macronutrient they consistently cut as carbs and you will go from 300 in the beginning of your diet all the way to sub 100 calories so my recommendation is for the fastest way is to make sure all of your carbohydrates come from Whole Foods and if you want an even quicker way what I do with a CEO diet is I make sure I'm eating a minimum of 50 grams of protein and I'm always eating a salad to the side as my source of carbs and what this does is it will keep my insulin low and we know if I can do that it will enhance the ability to lose fat so over time decreasing your carbohydrate intake will be the best bet but my recommendation for you is if you want to be meticulous track it using an app like my fitness pal lose it macro factor which will track it for you but if you want the fastest way with the CEO diet something that I do is it's going to be steak or chicken or fish that I mentioned and a bow of veggies and this is what I always do in the last 6 to 8 weeks of my competition prep to get into single digit body fat and because it's low calorie it's going to fill me up and it's going to give me all the micronutrients that I need to be able to function adequately again my recommendation for a sustainable transition is do track your carbs and over time slowly decrease it but if you want it the fastest way switching all your carbs for Whole Foods especially veggies and non-starchy veggies and having as much of that as possible will help you step number three that will assist us in losing this fat so much quicker and this weight you're seeing here and if you guys watch till the end I'm actually going to show you how to build the most amount of muscle possible so if you thought these tips were good the ones I'm going to share with you next is going to be incredible now this is what 5 lbs of fat looks like and what 5 lbs of muscle looks like now let's picture that this year for the sake of this video is a pound of fat now research has shown right to burn this pound of fat and the way they do it is that they burn the fat and they make a calculation to figure out how many calories is in this right how much energy stored is in this and the number is 3,500 this is why you here to burn a pound of fat you need to burn 3,500 calories and in a week 3,500 divided by 7 days it's 500 but did you know for the average male and female you burn roughly between 400 to 500 calories daily if you walk 10,000 steps so this is my mechanical rule number three and it's the simplest exercise anybody can do because we can all walk and there's simply no excuse just make a plan to wake up earlier to go and walk and the simplest way to make sure that you're burning that 500 calories a day which will give you an extra pound a week is by walking now 10,000 daily steps each and every single day consistently get in under the desk treadmill walk to the gym when you have the chance if you can wake up early and walk with your partner not only is it fantastic for losing fat research has shown that your body primarily loses fat as a source of energy when you're walking compared to running and that's the simplest cardio that I can give you to do and if I can get every everybody to do 10,000 steps it will be a massive win and all the clients I've ever worked with I tell them hey this is your insurance policy because once you finish this rigorous diet walking 10,000 steps will make sure we keep that fat off at Bay and again if you're walking 10,000 steps a day that's 4 lbs of fat in a month granted that we keep everything consistent now you may be asking okay what's the fastest way with all the clients that I showed you before when they have seen the best results is when I've seen they get to a point where they're like hey I'm going to try and shoot for 20,000 steps and the reality is is that you're just moving more so if you want the fastest way I recommend set yourself a goal of 15,000 to 20,000 steps the downside is here is that walking will tap into your time in your day but if you have it and if you can be smart like walking during your workout walking whenever you get a chance cleaning your apartment just being conscious of how much you're moving you will notice that it's so much easier to lose the weight and you will be blown away by how much fat tissue that comes off and again fat loss is the nice byproduct but when you walk it's better for blood flow to your brain you have more ideas better mental Clarity walking is a task that you can do with a partner so it's an amazing chance to socialize and catch up and get rid of the phones it's also great for your mental and cardiovascular health so walking a minimum of 10,000 steps but if you want to go fast going 15 ,000 and above is the recommendation that I'll make and again the only downside is is that maybe it will take up a little bit more time but if you just become smart and move around when you can and not be lazy it will be an amazing transformation for you tip number four is going to be on the aspect of maintaining muscle tissue the caloric deficit will make sure that you lose weight resistance training will make sure that we build if not at the very least fight for the muscle tissue that we have and with the thousands of clients I've coached as long as you can train a minimum of three times a week and a maximum of six times a week you're good to go but this is the big thing I want you guys to take away you need to train in a manner that is uncomfortable let me explain I go to the gym every day and I see people train and they train to get in and to get out but you need to put yourself in an uncomfortable position where it allows you the ability to grow so when I train in my mind I'm going there to unlock a new version of myself and each and every single exercise I push myself with good form but I make sure that the weight scares me a little bit but I know I can handle it cuz I can maintain my form there's history that I've done Weight lighter than that but what I want you guys to take away is make sure that you're challenging yourself in the gym maintaining your form go in there as a surgeon be precise with your technique but challenge yourself and push your limits and for most of you guys you can get away with just doing a normal training session in your first second year of just training but when you get to year three four and above it will cost you so much more to unlock that extra muscle tissue and what I've noticed with a lot of my clients is that because they build so much more muscle tissue it behaves as this extra insurance policy it's like the S&P 500 it's always going to give you a greater return over a 10year span of having this muscle tissue and the benefit is is that muscle will burn more calories at rest compared to Fat research has shown that one pound of muscle will burn about six calories at rest compared to the fat that only Burns two calories so if you can add an extra pound let's say one pound a month that will help you burn so many more calories in the long term which will consequently boost your metabolism and again we don't just want to lose weight cuz what happens with a lot of the individuals who like take a zic for example who don't eat they lose fat but along with that they lose a lot of muscle and you won't believe how many clients have said hey Mike I took mandaro or zic I did a dexa scan before I lost fat but I lost equal amounts of muscle and now they look skinny fat we don't want that you want your muscle tissue to be able to punch Through Your Skin so you can have your six-pack in his glory so strong consistent resistance training is the best and you know what cuz you've stuck this far on the screen right now I'm showing you a 3-day split a 4-day split a 5day split and that's just to reward you guys for those who are watching here cuz that tells me that you guys are very very dedicated now let's go into the fifth and the final one and in my personal opinion it is the most important now the way I've always looked at this particular aspect is the foundation of life you spend 26 years of your life lifetime nearly a third of your life doing this and it's sleep and there's two analogies that I love and that your body is a Ferrari and this or let's call it a Lamborghini and the Lamborghini is welld designed and crafted intelligently right but if there's no oil in that car the chances it makes it down the road is very slim or the other analogy is that your body is this beautiful Amazonian rainforest but if you don't give this rainforest good fertiliz all the plants will die so when you're sleeping 4 hours or 5 hours the quality of the soil is poor or when you're sleeping four or 5 hours you have very little oil so your car is like stalling it's going to break down you can tell it's not going to make it further but when you sleep 7 8 hours you're giving your body the right soil the best soil to flourish and grow or the right oil for your Ferrari to drive as quickly as possible and to overtake any car and this is the reason why research has shown that when you are sleeping more it will take away your appetite the less you sleep the hungrier you will be especially for the foods that are not to your benefit it's the donuts the highly palatable Foods it's because you feel so tired and down you have a low level of Serotonin your body wants to feel better and usually going for the comfort Foods is will make you feel better so I noticed that the more I sleep the less appetite I have which makes this whole dieting process so much easier and I'll never forget why it was so hard for me to lose weight in my first year of med school the first time that it took me 7 months is cuz I really wanted to do well in medical school I was sleeping let's say 5 hours at Best I was on the treadmill 2 hours I was training for 2 hours people would be like dude you're working so hard and I got decent results but it came at such a big sacrifice and then I ended up gaining the weight back because it wasn't sustainable but when I slept 8 hours it was so easy to follow my weight was flying off of my frame I noticed that I was able to build and maintain more muscle as a result and research shows this when you sleep less there's less testosterone when you sleep more you have more testosterone the main muscle building hormone so simply put is that enough sleep will make sure that all your systems from your brain to your gut to your metabolism will function so much better with sleep you'll even develop insulin resistance your insulin won't function as well sleeping less but if you sleep more your insulin will respond well you'll be sensitive and your body will put all this sugar the glucose in the right places will'll be more energetic I cannot understand how important sleep is and the recommendation I have for you guys is this what most people are doing is that they just need to follow a good protocol the one I give my clients all the time is called 10 3 2 1 this is like the Bible of sleeping so 10 hours before bed no more caffeine and even if you're the person says hey I can still sleep fine not true so caffeine has a thing called a half-life so what happens is the moment you drink caffeine the caffeine flowing in your body decreases by half after about 6 hours so it means by the time you still go to sleep if you're drinking caffeine at 3:00 p. m.

you almost have half of that caffeine still in your bloodstream so what happens is it prevents you of getting into that good quality restorative sleep where you have this growth hormone testosterone all these hormones that are released in that REM sleep State all of it is lost when you're drinking caffeine past midday so if you're going to sleep at 10: p. m.