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10 Underrated Habits to Get Lean in 2024

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Check out 10 underrated habits to get lean in 2024 utilising the expertise and knowledge from Mike Diamonds.

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.

Embarking on a transformative fitness journey is a deeply personal odyssey that often requires more than just physical exertion—it demands a profound understanding of one’s own body and a commitment to sustainable habits. Mike’s path through multiple transformations has not only shaped his physique but has also afforded him valuable insights into the often-overlooked habits that can make the journey not only achievable but remarkably easier with each iteration.

These habits aren’t mere speculations; they are tried, tested, and refined strategies that have demonstrated their efficacy in diverse scenarios. The transformative power of these habits goes beyond the physical; they resonate with the human psyche, making the seemingly daunting journey of shedding excess body fat not only manageable but, surprisingly, enjoyable.

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These 10 underrated habits to get lean in 2024 aren’t just isolated recommendations; rather, they form a holistic approach to fitness. Each habit is a building block, contributing to a sustainable framework that can withstand the test of time.

So, let’s unravel the layers of these habits, understanding not only the ‘what’ and ‘how’ but also the ‘why’ behind their transformative impact. After all, the journey to lasting fat loss is not just about the destination—it’s about the evolution and empowerment that come with the process.

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10 Underrated Habits to Get Lean in 2024

Below we explored 10 underrated habits that have proven to be instrumental in achieving and maintaining a lean physique, backed by real-life transformations from Diamonds’ clients or his own experience.

  1. The Art of Walking: Walking, a simple yet powerful habit, takes the spotlight as the first underrated practice. Dr. Mike, a seasoned medical professional and fitness expert, emphasizes the significance of walking in achieving a caloric deficit. With a clear breakdown of the mathematics involved, Dr. Mike advocates for a daily goal of 10,000 steps, showcasing how consistent walking can lead to significant fat loss over time.
  2. Intermittent Fasting: Dr. Mike introduces the concept of intermittent fasting as an effective tool for achieving a caloric deficit effortlessly. By narrowing the eating window, individuals can naturally consume fewer calories, making weight loss more manageable. The psychological benefits of clear eating boundaries and the energy spike experienced during fasting periods contribute to its effectiveness.
  3. Eat More Protein: Highlighting the importance of protein, Dr. Mike recommends a protein intake of 40-60 grams per meal. This not only aids in muscle repair and growth but also promotes a feeling of fullness, reducing overall calorie consumption. The article provides practical examples of protein-rich meals and emphasizes the positive impact on metabolism through the thermic effect of food.
  4. Weekly Cheat Meal: Contrary to the common belief of avoiding cheat meals altogether, Dr. Mike suggests incorporating a weekly cheat meal for both physical and mental benefits. This practice prevents the cycle of strict dieting followed by binge eating, offering a more sustainable and enjoyable approach to long-term transformation.
  5. The power of accountability: People tend to perform better when they have a support system. Creating a group with friends or family, or even investing in coaching, can significantly enhance your chances of success. Accountability serves as a powerful motivator, keeping you on track even when faced with tempting situations.
  6. The importance of sleep cannot be overstated: Think of it as the oil to your machine. Without adequate sleep, your body may function sub optimally, making it harder to resist cravings and stick to your diet. Prioritize sleep as a fundamental part of your fat loss journey.
  7. Change your environment: Make your surroundings conducive to your goals. Remove unhealthy snacks and create an environment that supports your desire to eat well and stay on track. This principle extends beyond fat loss and applies to various aspects of life; set yourself up for success.
  8. Resistance training: the benefits of resistance training, especially when done in the morning, should not be overlooked. It’s not just about building muscle but also starting your day on a positive note. The release of endorphins can set the tone for a productive and energetic day.
  9. Stay hydrated: Drinking water, at least half of your body weight in ounces, can help curb false hunger signals. Hydration also has numerous other health benefits, making it a simple yet powerful tool in your fat loss journey.
  10. Finally, tip number ten emphasizes the importance of not giving up. Consistency is key, and results may take time. Be patient with yourself, stay consistent, and remember that small steps forward, even if they seem insignificant, contribute to your overall success.

How to Combine HIIT and LISS to Lose Fat Faster

Achieving and maintaining a lean physique involves a combination of science-backed strategies and sustainable habits. Dr. Mike’s insights, gained through personal experience and successful client transformations, shed light on the importance of walking, intermittent fasting, prioritizing protein intake, and incorporating a weekly cheat meal. By embracing these underrated habits, individuals can navigate their fitness journey with greater ease and achieve lasting results.

Incorporating these tips into your fat loss journey can lead to more sustainable and long-lasting results. Remember, it’s not just about reaching a destination; it’s about building a lifestyle that supports your health and well-being.

So, get enough sleep, change your environment, train in the morning, stay hydrated, and most importantly, don’t give up. Your journey is unique, and the progress you make, no matter how small, is something to be celebrated. Keep pushing forward, and you’ll discover the 2.0 version of yourself on the other side.

Watch the video below for more information from Dr. Mike Diamonds himself.

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Transforming your body fitness-wise can be an arduous journey due to a myriad of challenges. Firstly, there’s the psychological aspect. Breaking free from ingrained habits, overcoming self-doubt, and cultivating discipline are formidable hurdles. The mind often resists change, clinging to the comfort of familiar routines and instant gratifications, making the mental aspect of transformation a significant barrier.

Secondly, the physical adaptation required is demanding. The body, accustomed to existing patterns, resists the stress of new exercises, dietary shifts, and altered lifestyles. The discomfort of pushing through workouts, adapting to dietary changes, and coping with soreness can deter individuals from persisting with their fitness goals.

Lastly, the overwhelming amount of information in the fitness landscape can create confusion. Fad diets, contradictory workout routines, and unrealistic expectations permeate the fitness culture, leading to frustration and disillusionment. Navigating through this sea of information to find a personalized, sustainable approach requires time, effort, and a willingness to experiment. The confluence of mental resilience, physical adaptation, and informed decision-making makes body transformation a challenging but ultimately rewarding endeavour.

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