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5 Easy Steps To Get To 12% Body Fat (At Any Age) — Transcript

by Doctor Mike Diamonds · 4,166 words · 581 segments · language en · Watch on YouTube

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0:00Five easy steps to get to 12% body fat
0:02at any age. It's 2025 and I'm going to
0:05show you how to fast forward your
0:06transformation in five easy steps
0:09quickly. I've done this myself five
0:10times in the last decade. Two out of the
0:13five transformations has happened in as
0:15little as 60 to 90 days. It's a
0:17sustainable and a science-based
0:19approach. But don't get me wrong, this
0:22is simple but not easy. I'm going to
0:24give you the exact plan that you need to
0:26follow with no guesswork. I used the
0:28formula that I created called the five
0:31golden rules and things move quickly. So
0:34all you need to do is copy and paste
0:36this information and fast forward your
0:38transformation. My name is Dr. Michael
0:40Diamonds. I'm a scientist, a medical
0:42doctor, and pro- natural bodybuilder.
0:44The five rules I've created, I've used
0:47on all of my clients. Satchin in his
0:5020s, Tori in his 30s, Harry in his 40s,
0:53and he never even left his house to
0:55achieve this transformation. Donnie in
0:57his 50s, Dom, James, Dr. Gregory in
1:00their 60s, Dr. Doug in their 70s, and
1:03Dwayne in his 80s. So, watch till the
1:06end and you'll have all the tools you
1:08need to get to 12% and stay there for
1:10the rest of your life. Let's not waste
1:13time. Golden rule number one is the
1:16number one exercise to lose belly fat
1:18fast. Hands down. Research has shown
1:22that when you walk, it taps into fat
1:25stores. It is the easiest and the
1:27simplest exercise to melt the body fat
1:30off. And I tell my clients that when you
1:32get to 12%, you need an insurance policy
1:36for that fat to stay off. So when you're
1:39walking, your body is using fat as a
1:41source of energy. And when you increase
1:43your speed to jogging and running, your
1:46body needs a quicker source of energy
1:47and it starts transitioning to glycogen.
1:50How can we take advantage of this
1:51information? At the bare minimum, when I
1:54start with a client, we'll start off at
1:568,000 steps. Maybe they're already at an
1:58average of 8,000 and we'll work their
2:00way up. Keep watching. I'm going to show
2:02you a way to gify your steps that allow
2:04all my clients to hit 15,000 so easily,
2:08but slowly increase your step count
2:11according to where you are at the
2:13moment. So, if you're already averaging
2:158,000, start at 10,000 with the
2:17objective to getting to 15,000. With all
2:20of my clients at any age, when they hit
2:23that 15,000 step mark, the fat melts
2:26off. There's no science really showing
2:29what this 15,000 step mark has to do
2:32with anything. But in my experience with
2:34coaching thousands of clients, when I
2:36hit that number, the weight starts
2:38coming off. They lose 1% of their body
2:40fat a week. And I am sure you'll see the
2:42same. And in simple reasons, the simple
2:44way that I can say why that happens is
2:46because when you're at 15,000, you're
2:49just burning so many calories through
2:51movement. This is healthy for your body.
2:53But that 15,000 step mark will
2:55compensate. It's been a long time since
2:57an app has really changed my life. And
2:59this is not sponsored. This is just
3:00something that has helped me hit 15,000
3:03consistently. And it's an app called
3:05Pedometer Plus+. And I want to show you
3:08the evidence here. If I go to settings,
3:10I hit my daily step goal of 15,500. I
3:13use that number specifically because if
3:16you can give yourself a number right
3:17above what your goal is, usually you'll
3:19always beat what your bare minimum is.
3:21It's a psychological trick. As you guys
3:23can see on my screen, I hit over 60 days
3:28of consistency in having that number
3:31over 15,000. And what I particularly
3:34love about this app is that it keeps me
3:36motivated. It has a little widget on the
3:39screen that I'm showing you guys right
3:40now that constantly keeps a reminder of
3:43telling me how many steps I've hit. And
3:45because I'm recording a video today,
3:46it's rather low. Another amazing thing
3:48is that it has a nice little bar graph
3:50that as I go through my day, it lets me
3:54know how many steps that I've hit. So,
3:56gamifying your step count and trying to
3:58hit a 15,000 number every day will help
4:01you melt the fat off. But not only that,
4:04it is so easy to keep your steps up
4:07beyond just your rigorous diet or
4:10training program. This is a easy way to
4:12set a minimum goal and standard. And I
4:15promise you, if you hit 15,000, it's
4:17super easy. The math I want you to
4:19remember is 10 minutes of walking equals
4:221,000 steps. So, you just need to find
4:2515 times in the day where you're going
4:26to walk for 10 minutes, or you can group
4:28them together. Now, I always get the
4:30question, Dr. Mike, what about running
4:31and jogging? I try and stay away from
4:33those because they're harsh on the
4:35joints and they'll usually spike hunger.
4:38They'll make me very hungry. So, if I am
4:40very tight for time, if I double my
4:43speed, which is usually a jogging pace,
4:45I can get double the amount of steps in
4:47that same time. So, if you go from
4:49walking for 10 minutes to jogging for 10
4:51minutes, you go from doing 1,000 steps
4:53in 10 minutes to 2,000. An hour of
4:55cardio will give you 6,000. If you go
4:57for an hour run, it'll give you 12,000
4:59steps. So, you can just use this math
5:02and on the screen I'm putting different
5:04ways that you can hit that 15,000 step
5:07mark. Why I've put this in the first
5:08place is that it will work. And I want
5:10you guys to comment down below now. How
5:13many steps did you hit to be able to
5:15finally lose your belly fat fast? But
5:18this is the most underrated thing. If I
5:20can get people walking, I know that
5:22they've already beaten the hardest part
5:24of the system. But we know that being
5:27able to lose weight also has a dietary
5:29component. But a little hack that you
5:31can do so you can melt the belly fat off
5:33and get to 12% like all of my clients.
5:36And that golden rule number two is
5:38called proteus, also known as protein.
5:41Greek proteus is also translated to the
5:45first order. In my personal opinion,
5:47protein is by far the most important
5:50macronutrient. And I'll tell you why. It
5:53has multiple functions in the body. And
5:56if you can hit your protein intake, and
5:58I'm going to show you cool ways to hit
6:00that with it being super easy, the
6:02weight will come off even without your
6:05desire. I've actually had my clients
6:06lose fat too quickly just because of
6:08their protein intake. So, let me
6:10explain. In short, these are the
6:12benefits of protein. When protein is
6:13broken down into amino acids, those
6:16amino acids are the bricks to be able to
6:18build muscle, right? And think about it.
6:20If you're eating enough protein, you're
6:22giving your body enough bricks to build
6:24this new wall of muscle. The second
6:26thing that protein is amazing at
6:28compared to carbs and fats, they will
6:31make you feel full. No one has ever
6:34gotten fat of eating too much chicken
6:36breast or too much steak is because
6:38protein is very filling. So, when you're
6:41hitting that 1 g of protein per pound of
6:43body weight or even more, it
6:45automatically sets you in a caloric
6:47deficit. This way, you don't really need
6:49to track to get to that 12%. You just
6:52need to make sure you're hitting your
6:53protein goal. Another thing I want you
6:55guys to do now, if you're unsure if
6:58you're eating enough protein or not, I
6:59want to help you. So, give me your age,
7:02your weight, and your height, and I will
7:04tell you how much protein you should be
7:06eating. The third reason why protein is
7:08amazing besides helping you be in a
7:10caloric deficit because it's going to
7:12make you feel full because of a hormone
7:14called peptide y. Another reason is is
7:17that it has the highest thermic effect
7:19of food. It's a sexy way of saying your
7:21body uses the most energy to break down
7:24protein. Consequently, meaning that it
7:27actually boosts your metabolism cuz
7:29protein takes so much energy to break
7:31down. So, the more protein you eat, the
7:33more fat you're going to burn, cuz your
7:35body's taking so much energy to break
7:37that protein down. Now, let me show you
7:40a very easy way to make sure that you're
7:43going to hit your protein intake.
7:45Considering you're a healthy individual,
7:46you have no kidney or liver issues.
7:49There is no harm in eating 1 g of
7:52protein per pound of body weight. In my
7:54case with a lot of my clients, sometimes
7:56I will go as high as 1.3 g of protein
7:59per pound of body weight. Now, you can
8:01go to that 1.3 level. You just take your
8:03body weight and multiply it by 1.3 and
8:06it will take care of all of your hunger
8:07issues. It will take care of your muscle
8:09building issues. It will even help you
8:11recover. So, there are two methods that
8:14we can make sure that you're going to
8:15hit your protein every day. The easiest
8:17one that I can help you guys with is
8:19called the palm method. So, you see the
8:22shape of your palm that is always going
8:24to be roughly 25 g of protein. So, if
8:28you take your palm and put it over a
8:29chicken breast and if it covers your
8:31entire palm, that's 25 grams. The same
8:33applies with steak or any foods. That's
8:36an easy way for you to tally up how much
8:38protein you're eating. Another rule that
8:41I've created that helps my clients
8:43tremendously. It's called 26810 equals
8:4650. Two scoops of whey protein equals 50
8:49g of protein. 6 and 26810 6 oz of cooked
8:55chicken breast equals 50 g of protein. 8
8:58oz of cooked steak, sirloin, tenderloin,
9:02any of the loin endings, that gives you
9:0450 g of protein. And then 10 oz of white
9:09fish gives you 50 g of protein. So all
9:11you need to do is use those numbers to
9:13be able to hit your protein target. Now
9:15you have a meal plan without really
9:17having to break your head. Let's move
9:19into golden rule number three, which I
9:21call the elixir of life. This is going
9:24to help you look amazing, but not only
9:26that, for you to be healthy in your 50s,
9:28your 60s, and your 70s. This is
9:30extremely important for women. So,
9:32golden rule number three is to train to
9:35build muscle. And I promised you that I
9:37was going to give you a workout routine.
9:40So, on the screen right now, if you can
9:42only train three times per week, there
9:44you go. That's a 3-day training plan.
9:46You can only train four times per week.
9:48There you go. That's a 4-day training
9:50plan. Five days, you now have no
9:52excuses. But I'm going to give you some
9:54more nuggets about training because not
9:57enough people are talking about it. And
9:59before I even continue, guys, I just saw
10:01on the statistics that
10:0377.7% of people watching my channel
10:06aren't subscribed. We're so close to 2
10:08million subscribers. Subscribe. It's
10:11free. Costs you nothing. And it would
10:13really help the channel out
10:14tremendously. So, just take a moment,
10:16subscribe, and if you're down there
10:18already, hit the like button. But now
10:20that that's being said, what I see too
10:22many people in the gym doing is they're
10:24training just to get in and to get out.
10:26The main objective of building muscle to
10:29being a bodybuilder and to add muscle
10:31tissue to every frame is to have a
10:34quality contraction and a quality
10:37relaxation. That means a quality
10:39concentric part of the movement and a
10:41quality eccentric part of the movement.
10:43So, when you're training, I want you to
10:46train with good form, but I want you to
10:48train where you're going to allow your
10:50bicep or your chest or your glutes or
10:52your legs to have the heaviest amount of
10:55contraction, quality contraction, and
10:57the best relaxation, a nice slow pace
11:01relaxation. And I want you to think that
11:03when you're training, you're squeezing
11:06your fat cells broken, whatever mindset
11:08shift you need. But when you train with
11:10quality, you're going to notice that
11:13you're going to build muscle so much
11:15quicker. So don't just power through the
11:17workouts that I've given you, but train
11:18with good form, get good range of
11:20motion, and think about squeezing the
11:23muscle and relaxing the muscle. And
11:25those workouts I've given you are great
11:27for beginners and intermediates. You
11:29will be fine with those programs. Why
11:32muscle is great is that even if you
11:34increase your body fat percentage, you
11:36will still look good. Your abs will
11:38still be popping, your chest still
11:39popping. You'll look amazing in
11:41clothing, and sometimes in the winter,
11:43it is normal to gain a little bit of
11:44fat. It is the most powerful medicine in
11:48the world. Which takes me into golden
11:51rule number four, intermittent fasting.
11:54Intermittent fasting is going to be
11:56another way that we create a caloric
11:59deficit.
12:00Besides the fat loss capabilities, I'm
12:03going to tell you why intermittent
12:04fasting is so important and I'm going to
12:06show you the tactic. Our bodies were not
12:08designed to have food put down at the
12:12entire time. Just think about it.
12:13Imagine you have a car and you're
12:15driving your car all the time. The tires
12:18are going to wear from you holding the
12:20steering wheel. That's going to wear and
12:22tear. Your seats are going to start
12:23developing holes in it. Your engine is
12:26going to run out of oil. It's going to
12:27become rusty. And the same applies with
12:30your body with eating especially. Your
12:32body wasn't designed to have food go
12:34down all the time. And this is where
12:36inflammation happens. Your gut becomes
12:39inflamed because it's digesting your
12:41pancreas which develops insulin to help
12:44put the glucose in the right body parts.
12:46It becomes tired because you're giving
12:48it food all the time through the drinks
12:50that you're drinking and so much more.
12:53Your body just is in a more inflamed
12:55state. So intermittent fasting allows
12:58your body to switch to a more recovery
13:01state. So these are the fourths that I
13:05highly recommend. Number one, if you're
13:08a person who's been trying to lose
13:09weight, you keep on failing, you have
13:11high sugar cravings, no matter what you
13:14try, you cannot lose the weight. An
13:16amazing reset that I always recommend to
13:19clients is doing a 24-hour fast. And
13:23mentally, that's very challenging to do.
13:26But what I see with my clients is that
13:28once they overcome a 24-hour fast,
13:30really eating less calories becomes so
13:32much easier cuz you're going back to
13:34eating food and you just realize that,
13:36okay, there's a big difference. So, to
13:38do a 24-hour fast, the easiest way is
13:41just have your last meal at 8:00 p.m.
13:45and have that last meal count as the
13:47first minute of your fast. then 8 hours
13:50of your 24 hours will be sleeping. And
13:52that way it's not as difficult. And all
13:54you need to do is basically skip
13:56breakfast and skip lunch and then have
13:58dinner at 8:00 p.m. the next day. And
14:00you will see that your sugar cravings,
14:02you will see that your energy levels
14:04reset. And you will notice that it's
14:06much easier following a dieting path.
14:08But let's say you don't need a reset.
14:09Let's say you just want to start
14:10sustainably. I like doing a thing that I
14:13designed called progressive fasting. And
14:15all you're doing is you're decreasing
14:18your eating window. So, for example, I
14:20want you to start with a 1212 fast. So,
14:22basically, have your breakfast at 8:00
14:24a.m. and have a cut off at 8:00 p.m. I
14:26noticed that this helps tremendously
14:28with people who are snackers. So, you
14:30will just have a hard cut off not to
14:31snack at 9:00 p.m. and 10:00 p.m. And
14:34usually those snacks is what is causing
14:36the weight gain. It will at least stop
14:38you from gaining weight. If not, you'll
14:39already start losing weight after about
14:412 weeks to a month. Then change that
14:44from 1212 to 1410. And basically all
14:48you're doing is you're shifting your
14:49breakfast from 8:00 a.m. to 10:00 a.m.
14:51And then after that, I want you to go
14:53from a 1410 to the classic 168. This is
14:57the wildly popular fasting method. And
14:59all you're doing is you're skipping
15:01breakfast and you're having your first
15:02meal at 10:00 and your last meal at 8:00
15:05p.m. Again, note guys that you can shift
15:07your eating window. Let's say you want
15:09to have your last meal at 10:00 p.m.
15:11Just shift the window. It's that easy.
15:12And then as you want to get into that
15:1415% to 12% body fat range, you can go
15:17from 168 to 186. And doing it
15:20progressively allows you to mitigate and
15:23circumvent the hunger that you'll
15:25usually feel. And the low energy, you
15:28allow your body to progressively adapt
15:31to fasting. And I've actually seen with
15:33my clients, they're so much more
15:35energetic because they're not putting
15:36food down their body all the time. And
15:38then when I want to get to singledigit
15:40body fat, I go as far as doing a 20our
15:43fasting, eating on a 4-hour window
15:45period, which is actually what I'm doing
15:47right now. So my first meal is at 400
15:50p.m. and my last meal at 8:00 p.m. And
15:52sometimes I'll shift that and have my
15:54first meal at 6:00 p.m. and my last meal
15:56at 10 p.m. It really just depends on my
15:58meetings. But fasting with eating the
16:00high protein diet is a game changer. The
16:02weight comes melting off at any age. And
16:05for all my clients who are in their 40s,
16:0850s and 60s, women and men, when your
16:10testosterone starts decreasing and your
16:13estrogen going through menopause starts
16:16decreasing, your body becomes a lot more
16:18sensitive to carbs. So when you're
16:20fasting, it allows you to improve your
16:23insulin sensitivity. So, I notice with
16:25my clients in that 40year-old range,
16:28their body starts responding so much
16:30better to the food because we're taking
16:32into account their low testosterone if
16:34they're a male or their low estrogen if
16:36they're a woman. High estrogen will mean
16:38that your body is better at going
16:39through and digesting food. And the same
16:41applies with testosterone. That being
16:43said, if you're 40 years old and above,
16:45you're a busy professional and you've
16:47tried everything. You've tried the
16:49personal trainers, the nutritionists,
16:51you've maybe followed my advice here and
16:53nothing is working. Usually that means
16:56that there is something very specific
16:58happening and sometimes blood work has
17:00to be done or a gut test, hair, tissue,
17:02mineral analysis and you need to work
17:03with a medical doctor. At Sculpt by
17:05Science, which is my company, we're a
17:06team of medical doctors and we transform
17:09lives on a daily basis. We've stopped
17:11heart attacks. We have helped people
17:14reverse their diabetes. Sometimes
17:16there's so many things I can't share
17:17because of patient client
17:19confidentiality. But if you feel like I
17:21just spoke to you, I encourage you to
17:23apply to work with me and my team at
17:25Sculpt by Science. We have the best
17:27doctors. I just brought on a orthopedic
17:30surgeon on the team. Let's move on. The
17:33final one and the most important one. I
17:35put this here because it's not sexy, but
17:38it will probably be the most important.
17:40This should really be at number one. It
17:42is sleep. If you're sleeping less than 7
17:46hours, you're playing the game on hard
17:49mode. You are walking every day with
17:53weight ankles. You're walking every day
17:55with a weighted vest. And without
17:57getting into the nitty-gritty of the
17:58science, when you're asleep, it's when
18:01all the right amount of hormones are
18:03produced. It's when your body is fixing
18:05all the damage you've done to it. And
18:07it's actually when most of the fat loss
18:10is happening. When I was sleeping less
18:11than 6 hours, I would do an hour of
18:13cardio and only lose half the amount of
18:16weight. I would train more and only gain
18:18half the amount of muscle. So, just
18:20getting 1 hour of extra sleep doubles my
18:24weight loss, doubles my amount of muscle
18:26that I can gain. It doubles my mental
18:27clarity. The version of Dr. Mike that I
18:30can be. But the usual culprits of why
18:32you're not sleeping enough is this.
18:34Number one, you don't respect yourself
18:36and you don't respect your sleep enough.
18:38I encourage you to just take a moment
18:40and say, "Excuse my French everything
18:44and I'm going to prioritize myself and
18:46make sure you're sleeping 7 hours." Make
18:48that at the top of your list. If you've
18:50tried everything, get it. Get to 7
18:52hours. Say, "Hey, that's my goal. Forget
18:53the diet. Forget walking." Obviously,
18:55those are easy things to do, but really
18:57focus on your sleep as your priority.
18:59And you'll notice you'll eat less.
19:00You'll notice you'll eat healthier.
19:02You'll notice that you'll build muscle
19:03quicker. Think of yourself as a
19:05professional sleeper and make that a
19:07priority. But the other thing that I see
19:08that stops people from sleeping that is
19:10they're drinking caffeine in the
19:12afternoon. I have a hard cut off of
19:1412:00 and caffeine keeps you awake and
19:17it actually stays in your bloodstream
19:19for hours on end after. So if you're
19:22drinking coffee at 100 p.m. 2:00 p.m.
19:243:00 p.m. 4 p.m. I know some crazy
19:27people drinking caffeine at 6:00 p.m.
19:29and they say it doesn't affect them. Of
19:31course it does. The third thing I see is
19:33that people don't have a sleeping
19:34routine. We right now all use our
19:37devices and my laptop, your TV, my phone
19:41is a mini sun emits the same ultraviolet
19:45light which tells your brain and
19:47decreases the chemical that is
19:49responsible for making you feel sleepy.
19:51What you can do is at least 1 hour
19:53before stop looking at any screens or
19:56you can get blue light blocking glasses
19:58from a company called True Dark and they
20:00need to be amber color. Another company
20:03is called Sleep ZM or you can just go on
20:05Amazon and type up blue light blocking
20:08glasses and this will allow the
20:10ultraviolet light that is stopping your
20:12sleepiness hormone from being produced
20:14to produce naturally. I just tell all my
20:17clients, hey, when you start seeing the
20:18sunset, put on your Terminator glasses
20:20and you're good. That's another reason.
20:22Sometimes the bedroom temperature,
20:24sometimes my clients are drinking water
20:25too close to bedtime. Sometimes they're
20:28eating too close to bedtime. So even
20:30though you've had a meal, your body is
20:31still breaking down all the food you've
20:33given it, making it harder to sleep. So
20:35that's what I recommend is just
20:37developing a sleeping routine. And it's
20:39called 10 321. 10 hours before bed, no
20:41caffeine. 3 hours before bed, no more
20:44food. 2 hours before bed, no more
20:46liquids. 1 hour before bed, no more
20:48screens or put on your blue light
20:50blocking glasses. And these are the
20:52habits that all of my clients after
20:56joining Sculpt by Science, at bare
20:57minimum, we do. so so much more. But at
21:00bare minimum, these are the things that
21:02they take with them the rest of their
21:03life. I always tell them, hey guys, I
21:05don't want anyone to ever come in my
21:07company and say that they didn't get the
21:08result they desired. Obviously, humans
21:10are humans and they can make their own
21:12mistakes. But as long as they revert
21:14back to these five golden rules, they'll
21:16lose the weight and they'll be like,
21:17"Hey, Dr. Mike, I maybe fell off, but I
21:19did what I had to, which we all do as
21:20humans. I've done it." I'll leave it
21:22there. If you want a more indepth video
21:24on how to calculate calories, how to
21:27build your own custom plan, what you
21:29need to do to change up here mentally, I
21:31highly recommend you watch this video.
21:33This video has gained about a million
21:35views in a couple of months, and it's
21:38being shared tremendously. If you read
21:39the comments, I've never seen a more
21:41positive comment section. I honestly
21:42think it's the number one video on body
21:45recomposition in the world. Have a
21:47watch. I'll see you in the next one.
21:49Cheers.

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