10 Underrated Habits To Get Lean | Starting at 30% Body Fat

Dr. Michael Diamonds, a medical doctor and natural bodybuilder, shares five underrated habits that have helped transform his physique and his clients' physiques. He highlights the importance of these habits with transformation results from clients like Dominic, Dwayne, Harry, and Sandra.

Dr. Diamonds emphasizes the 15,000 steps rule as a crucial habit for fat loss and overall health. He explains the benefits of walking, including its impact on calorie burning, cardiovascular health, mental health, and longevity. He provides tips on how to incorporate more steps into daily routines.

The importance of protein intake for muscle building and fat loss is discussed. Dr. Diamonds explains the protein formula for muscle growth, details the benefits of protein in restricting calories, increasing the thermic effect of food, and providing satiety. He offers practical tips for protein consumption.

Dr. Diamonds stresses the significance of getting 7-8 hours of quality sleep for optimal health, muscle building, and fat loss. He highlights the impact of insufficient sleep on hormones, brain function, insulin resistance, and weight gain. Practical tips for improving sleep quality are provided.

The benefits of training in the morning and eating in the afternoon are explained. Dr. Diamonds recommends this schedule for productivity, energy levels, and focused eating. He discusses intermittent fasting and suggests starting with a 12-hour fasting window.

Dr. Diamonds addresses the challenge of tracking diet and offers simplified strategies for planning and tracking meals. He recommends tracking meals in advance, repeating the same meals weekly, and adjusting for variations such as travel. The benefits of consistency in meal planning are emphasized.

Additional habits include daily weighing for self-monitoring and adjusting behaviors based on the scale trends. Dr. Diamonds introduces a refeeding strategy involving a weekly cheat meal to enhance adherence, muscle retention, and metabolic rate. The importance of accurate food tracking and gradual implementation of strategies is emphasized.

The concept of Zone 2 cardio for improved cardiovascular health and fat loss is discussed. Dr. Diamonds recommends regular Zone 2 cardio sessions to enhance heart health, fat burning, and longevity. He explains the benefits and provides guidelines for effective implementation.

Dr. Diamonds suggests a strategic approach to caloric deficit by gradually decreasing daily intake and incorporating weekly refeed meals. He explains the benefits of this approach for sustainable weight loss, muscle preservation, and adherence to the diet plan. Practical tips for caloric deficit management are provided.

The importance of healthy recipe alternatives to traditional high-calorie foods is highlighted. Dr. Diamonds shares the impact of making better food choices and offers a recipe book with nutritious meal options. The shift towards a sustainable dietary approach is encouraged for long-term success.