Check out 10 great habits to get shredded and burn belly fat fast.
If you want to change your physique, look leaner, shredded, and even see that coveted six-pack, Mike Diamonds came up with 10 things you should be changing now to achieve that.
Dr. Mike Diamonds is a retired medical doctor who is now an online fitness coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.
Losing weight can be difficult, but getting shredded is an even bigger step in a person’s fitness journey. So any help is appreciated and Diamonds knows exactly what you should be doing to get there.
10 Great Habits to Get Shredded and Burn Belly Fat Fast
Here are the 10 great habits to get shredded and burn belly fat fast according to Mike Diamonds.
- Environment – get rid of everything that won’t help you achieve your dream physique of getting shredded and burning belly fat fast; throw away junk food, highly processed food and sweets, alcohol, or anything that leads you to temptation
- Meal prep – create this habit for 16 weeks or more, you’re more likely to get a six-pack by getting permanently lean
- Cardio – pair an action you want to do with an action you need to do (treadmill while watching something on your phone)
- Establish small habits – don’t make your life harder than it needs to be, if you are a beginner, you don’t need to hit the gym 5 times a week to get shredded and burn belly fat fast, aim for 3 times a week for 30 minutes and build from there; walk 5,000 steps daily instead of 10,000 and increase as often as you can
- Weigh yourself daily – you will naturally adopt more weight-control behaviour if you know how much weight you have every day
- Drink 0.8 to 1 gallon of water every day (3 to 3.5 litres) – drinking more water will increase your metabolism, make you feel fuller with less calorie intake
- Sleep more – inadequate sleep hinders your efforts to build muscle and lose fat, a bad sleeping habit will have negative impacts on your hormonal balance that can cause muscle loss
- Increase protein intake – most people don’t consume enough protein, but not only that, if you distribute evenly your protein intake throughout your meals is significantly better for building muscle and burning fat at the same time
- Increase fibre intake – by increasing your fibre intake, you are more likely to maintain a calorie-deficit diet; fibre improves gut health and digestion, it is highly satiating and makes you feel fuller for longer
For a full explanation from Dr. Mike himself, click on the video below.
The process of body recomposition (losing fat while gaining muscle) typically involves the following key components:
- Resistance Training: Engaging in regular strength training exercises helps stimulate muscle growth and development. It involves performing exercises using weights, resistance bands, or bodyweight to challenge and overload the muscles, leading to hypertrophy (muscle growth) over time.
- Caloric Balance: Body recomposition requires paying attention to calorie intake and expenditure. To lose body fat while gaining muscle, you generally need to maintain a slight caloric deficit (consuming fewer calories than you burn) while ensuring an adequate intake of nutrients to support muscle growth and recovery.
- Protein Intake: Sufficient protein consumption is crucial for muscle building and repair. A higher protein intake helps support muscle protein synthesis and can aid in preserving lean muscle mass during the fat-loss phase.
- Cardiovascular Exercise: Incorporating cardio exercises, such as running, cycling, or swimming, can help increase calorie expenditure and support overall fat loss. However, it’s important to balance cardiovascular exercise with resistance training to ensure muscle preservation and growth.
- Progressive Overload: To continue making progress during body recomposition, it’s essential to progressively increase the intensity, volume, or resistance of your workouts over time. This progressive overload principle challenges your muscles and stimulates further growth.
It’s important to note that body recomposition is a gradual process that requires consistency, patience, and individual adjustments based on your body’s response. It may not happen as quickly as solely focusing on fat loss or muscle gain, but it can lead to long-term changes in body composition, overall strength, and aesthetics. Consulting with a qualified fitness professional or nutritionist can provide personalized guidance to help you achieve your body recomposition goals safely and effectively.
Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:
- Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
- Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
- Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
- Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
- Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.
It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.
To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:
- Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
- Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
- Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
- Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
- Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.
Remember that sustainable fat loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.