5 Most Underrated Ways to Get to Only 10% Body Fat

Follow the plan, lose the weight.

According to Mike Diamonds, these are the 5 most underrated ways to get to only 10% body fat.

Dr Mike Diamonds was a medical doctor who is now an online fitness and health coach and a YouTuber. He has over 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.

It can be very daunting trying to lose weight due to a combination of physiological, psychological, and lifestyle factors. Firstly, the body’s natural resistance to sustained calorie deficits can impede weight loss efforts. As individuals reduce calorie intake, the body may adapt by slowing down metabolism, making it harder to burn fat and shed pounds. This metabolic resistance is a survival mechanism ingrained in human biology, posing a significant hurdle to those aiming to lose weight over the long term.

Psychologically, habits and emotional connections to food can sabotage weight loss attempts. Emotional eating, stress-induced cravings, and the allure of comfort foods often undermine dietary discipline. Establishing new, healthier habits requires significant effort and consistency, and the psychological factors that drive unhealthy eating habits can be deeply ingrained, making it challenging for individuals to break free from them.

Moreover, societal and environmental factors contribute to the high rate of weight loss failures. Ubiquitous processed foods, sedentary lifestyles, and a lack of accessible, safe spaces for physical activity are prevalent in modern societies. These environmental factors create obesogenic conditions, making it difficult for individuals to maintain healthy habits. The combination of physiological resistance, psychological challenges, and environmental influences contributes to the widespread struggle with weight loss, resulting in many individuals falling short of their goals.

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While the terms “losing weight” and “losing fat” are often used interchangeably, they refer to different physiological processes.

Losing Weight: This term encompasses any reduction in total body mass, including water weight, muscle mass, and fat. Weight loss can occur due to various factors, such as changes in fluid balance, muscle loss, or a decrease in overall body mass. It’s a more general term that doesn’t specifically address the composition of the lost mass.

Losing Fat: On the other hand, losing fat specifically refers to the reduction of adipose tissue, which is the body’s stored fat. The goal of fat loss is to decrease the percentage of body fat while preserving or even increasing lean muscle mass. This is often the desired outcome for individuals aiming to improve body composition, as a higher proportion of lean muscle contributes to a more toned and fit appearance.

In essence, losing weight is a broader concept that can involve various components, while losing fat is a more targeted objective focused on reducing adipose tissue specifically. People interested in improving their health and appearance often aim for fat loss rather than just overall weight loss to achieve a more sustainable and aesthetically pleasing outcome.

Below you will find out how to lose body fat, not only weight, following Mike Diamonds’ 5 underrated concepts.

5 Most Underrated Ways to Get to Only 10% Body Fat

Mike Diamonds, an experienced coach and expert in body transformations, shares five underappreciated habits to achieve a lean physique. Commencing the journey from 30% body fat, Mike stresses that these transformations require consistent effort and the incorporation of key habits.

Habit number one involves a formula for building muscle and losing fat, including a high-protein diet, caloric deficit, and weightlifting. Mike explains the science behind the thermic effect of food, emphasising the importance of protein intake for metabolism, muscle building, and satiety.

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In habit number two, Mike introduces a strategy to track the diet once a day using My Fitness Pal and then eat the same foods consistently. This approach simplifies the process, reduces mental strain, and promotes long-term success.

Moving on to habit number three, Mike introduces the concept of the DNA sequence—a personalised lifestyle approach that optimises factors such as sleep, energy levels, and gut health. This holistic approach aims for a sustainable transformation rather than relying on a temporary diet.

Full bulk up meal planSource: Yaroslav Shuraev on Pexels

Habit number four focuses on the timing of training and eating. Mike recommends training in the morning to boost endorphins, enhance confidence, and establish a consistent routine. Combining this with intermittent fasting, where one eats in the afternoon, optimises hormonal levels and supports fat loss.

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The fifth and most underrated tip, according to Mike, is prioritising sleep. He stresses the importance of getting 7 to 8 hours of sleep, highlighting its impact on decision-making, metabolism, and overall well-being. Mike provides practical tips for improving sleep hygiene and resetting the circadian rhythm.

So make sure you are adopting these 5 most underrated ways to get to only 10% body fat from Mike Diamonds. If you need more information about them, you can also watch the video below for an explanation from the man himself.

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Nutrition is the Way

There is a saying that you can’t outrun a bad diet. This means that adopting a diet is considered the optimal approach for achieving weight loss or muscle building. Here are a few key reasons why:

  1. Caloric Control: A well-structured diet provides a means of controlling caloric intake, which is fundamental for both weight loss and muscle building. To lose weight, one must create a caloric deficit, consuming fewer calories than the body expends. Conversely, muscle building often requires a caloric surplus to provide the necessary energy for muscle growth.
  2. Nutrient Composition: Diets allow for precise control over nutrient composition. Weight loss diets typically emphasize a balance of macronutrients (proteins, fats, and carbohydrates) to ensure adequate energy while promoting fat loss. Muscle-building diets, on the other hand, may prioritize higher protein intake to support muscle protein synthesis.
  3. Protein Intake: Protein is a critical component for both weight loss and muscle building. In the context of weight loss, it helps preserve lean muscle mass, ensuring that the majority of weight lost comes from fat. For muscle building, protein is essential for repairing and building new muscle tissue.
  4. Micronutrient Support: Diets enable the incorporation of a variety of fruits, vegetables, and whole foods, ensuring an adequate intake of essential vitamins and minerals. These micronutrients play crucial roles in metabolism, energy production, and overall health, supporting the body’s functions during weight loss or muscle building.
  5. Metabolic Effects: Certain diets, such as those emphasizing whole, unprocessed foods, can have positive effects on metabolism. This includes stabilizing blood sugar levels, enhancing insulin sensitivity, and promoting efficient energy utilization. These factors can contribute to effective weight management and muscle building.
  6. Adherence and Consistency: Adopting a structured diet plan promotes adherence and consistency. Whether aiming for weight loss or muscle gain, having a clear dietary strategy helps individuals stay on track with their goals. Consistency is key in achieving sustainable and long-term results.
  7. Customization and Individualization: Diets can be tailored to individual needs, considering factors such as age, gender, activity level, and specific health conditions. This customization ensures that the dietary approach aligns with an individual’s unique requirements for weight management or muscle building.
  8. Behavioural Change: A diet is not merely a temporary measure but an opportunity for sustainable behavioural change. It encourages individuals to develop healthier eating habits, making conscious choices that support their fitness goals in the long run.

In conclusion, adopting a well-considered diet provides a comprehensive and structured approach to achieving weight loss or building muscle. It allows for precise control over key factors such as caloric intake, nutrient composition, and behavioural change, contributing to successful and sustainable outcomes.

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