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How to Actually Shed Belly Fat in 5 Simple Steps

Effective fat loss for you.

Discover how to actually shed belly fat in 5 simple steps leaning into the expertise of a renowned fitness coach.

Mike Diamonds, a seasoned fitness enthusiast and Men’s Physique champion, has successfully transformed his physique multiple times, and he’s here to guide you through the five crucial steps to shed that stubborn belly fat.

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Dr Mike Diamonds is a medical doctor who is now an online fitness and health 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.

See below how to actually shed belly fat in 5 simple steps according to him.

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How to Actually Shed Belly Fat in 5 Simple Steps

Drawing on his personal experiences and expertise gained from working with thousands of clients, Mike breaks down the science behind effective fat loss.

Step 1: Perfecting the Caloric Deficit

Mike emphasizes the importance of setting up the perfect caloric deficit to kickstart your fat loss journey. With a caloric deficit of 500 calories per day, equivalent to one pound of fat per week, you can achieve sustainable results. Mike shares his own daily intake of 2,000 calories, comprising 200g of carbs, 190g of protein, and 50g of fat, derived from a variety of whole foods. He stresses the need to be cautious about hidden calories, such as those found in nuts or excess olive oil, and encourages a meticulous approach to tracking progress.

To ensure your diet is working, Mike suggests daily weight tracking as a behavioural tool. He recommends weighing yourself daily and maintaining a log to track weekly averages. He also introduces the use of a measuring tape to monitor changes in body measurements, providing additional insights into your body’s transformation.

Step 2: Adjusting the Caloric Deficit

If progress is slow, Mike suggests tweaking your caloric deficit by adjusting your daily intake. By gradually reducing your calories, for instance, by decreasing the number of slices of toast, you can fine-tune your deficit and accelerate fat loss. The key is to monitor your body’s response and make logical, data-driven decisions.

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Step 3: Embrace Resistance Training

Mike emphasizes the significance of resistance training in building muscle, complementing your fat loss efforts. He explains that resistance training creates micro-tears in muscle fibres, and proper nutrition aids in rebuilding these fibres, contributing to muscle growth. Building muscle is crucial for achieving a strong, athletic look and maintaining it even at higher body fat percentages.

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Step 4: Optimal Cardio for Fat Loss

Mike dispels common misconceptions about cardio and identifies walking as the most effective and sustainable form of cardio for long-term fat loss. With a goal of 10,000 daily steps, Mike highlights that walking is easy on the body, doesn’t require excessive recovery, and can be consistently incorporated into your routine. By consistently walking, you can burn significant calories over time and witness steady fat loss.

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Step 5: Prioritize Quality Sleep

Lastly, Mike underscores the importance of quality sleep in the fat loss journey. He likens sleep to the oil in an engine, essential for optimal functioning and reduced likelihood of breakdown. Mike recommends setting a regular sleep schedule, avoiding screens before bedtime, and using melatonin if needed. Quality sleep not only facilitates fat loss but also contributes to overall well-being.

Mike concludes by assuring viewers that if they follow these five steps consistently, they will witness transformative results in their fat loss journey. While it may not happen overnight, adopting these habits and creating sustainable systems is the key to finally achieving a lean, sculpted physique. If you’re ready to commit to your fitness goals, Mike encourages you to consider personalized coaching, where one can guide you through nutrition, training, and cardio routines tailored to your needs.

Watch Mike explain how to actually shed belly fat in 5 simple steps in the video below.

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Reducing body fat percentage involves a multifaceted approach beyond just nutrition. While diet plays a significant role, incorporating certain lifestyle changes and exercise strategies can also contribute to fat reduction. Here are some effective methods:

  • Regular Physical Activity: Engage in a combination of cardiovascular and resistance training exercises to boost metabolism and promote fat loss.
  • Strength Training: Building lean muscle mass increases your resting metabolic rate, allowing you to burn more calories even at rest.
  • High-Intensity Interval Training (HIIT): HIIT can accelerate calorie burn and fat loss compared to steady-state cardio.
  • Aerobic Exercise: Longer-duration activities like jogging or brisk walking help create a calorie deficit over time.
  • Consistent Physical Activity: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, along with muscle-strengthening activities on two or more days per week.
  • Sleep Quality: Prioritize quality sleep, aiming for 7-9 hours per night.
  • Stress Management: Manage stress through techniques like meditation, deep breathing, yoga, or spending time in nature.
  • Hydration: Drink enough water to control appetite and support metabolism.
  • Mindful Eating: Pay attention to portion sizes and eat slowly to prevent overeating.
  • Reduce Sugary Foods and Beverages: Limit sugary items, as they can contribute to weight gain and insulin resistance.
  • Limit Alcohol: Alcohol can add extra calories and hinder fat loss efforts, so it’s advisable to limit consumption.
  • Stay Active Throughout the Day: Incorporate movement into your daily routine, like taking the stairs or walking instead of driving.
  • Track Progress: Keep records of your workouts and measurements to stay motivated and make adjustments if necessary.
  • Patience: Sustainable fat loss takes time, so avoid extreme diets and drastic changes.

In conclusion, consistency is vital for successful weight loss as it establishes sustainable, healthy habits. It helps create a calorie deficit, builds momentum, develops discipline, offers measurable results, and ingrains new habits. By consistently adhering to a balanced diet and exercise plan, long-term weight loss success is achievable. Always consult with a healthcare or fitness professional before making significant changes to your routine, especially if you have underlying health conditions or are new to exercise.

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Principles of Muscular Hypertrophy: Unlocking the Path to Muscle Growth

Muscular hypertrophy, the process of increasing muscle size, is a coveted goal for many fitness enthusiasts and athletes. To achieve this, several key principles come into play, each contributing to the overall growth and development of muscles. Let’s explore these essential principles and how they work synergistically to drive muscular hypertrophy.

  1. Progressive Tension Overload: The Foundation of Muscle Growth

At the core of muscular hypertrophy lies the principle of progressive tension overload. This principle dictates that muscle fibers must experience increasing levels of tension over time to stimulate growth. In practical terms, this involves progressively increasing the amount of weight lifted during resistance training. By consistently challenging the muscles with heavier loads, they adapt and grow stronger to meet the rising demand. However, progressive overload can be achieved through various means, such as increasing the number of repetitions, improving exercise techniques, or manipulating training variables like tempo and rest periods.

  1. Muscle Damage: Rebuilding Stronger Foundations

Muscle damage is an integral part of the muscle growth process. During intense training, muscle fibers undergo microtears and stress. These microtears are a natural response to the physical stress placed on the muscles during workouts. However, the true muscle growth occurs during the recovery phase. Adequate rest, recovery, and proper nutrition play crucial roles in this phase. When the body is given enough time and resources to recuperate, the muscles repair and grow back stronger, capable of handling greater stress in the future. Quality sleep and appropriate nutrition are essential components of muscle recovery and growth, as they provide the building blocks necessary for muscle repair and adaptation.

  1. Metabolic Stress: Pushing Muscles to the Limit

Metabolic stress is another vital factor in inducing muscular hypertrophy. This principle involves working the muscles to the point of failure or near failure during training. When muscle fibers are pushed to their metabolic limit through repeated actions, it triggers hypertrophic responses. This stress leads to an accumulation of metabolic byproducts, such as lactate and hydrogen ions, within the muscle cells. The buildup of these byproducts creates an environment conducive to muscle growth. To achieve metabolic stress, high-intensity training with challenging loads and higher repetitions is often employed.

Synergy Among the Principles: Achieving Optimal Muscle Growth

While each principle plays a distinct role in muscular hypertrophy, their combined effects create a powerful synergistic impact on muscle growth. Progressive tension overload ensures that the muscles are continually challenged, prompting them to adapt and grow stronger. Muscle damage from intense training sessions serves as the stimulus for repair and growth during rest and recovery periods. Metabolic stress, achieved through pushing the muscles to their limits, contributes to the release of growth-promoting factors and the overall hypertrophic response.

Integrating all three principles into a well-structured training program is key to maximizing muscle growth potential. By progressively increasing weights, focusing on proper exercise form, allowing sufficient recovery time, and incorporating high-intensity sets, individuals can optimize their muscle-building efforts.

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Compound Exercises

If you’re looking to get in shape, this list of compound exercises will help you do so. Compound exercises are effective for building strength because they work multiple muscle groups at once. They also recruit more muscle fibers than isolation exercises do. This means that compound moves build muscle faster and burn more calories over time. Ready to start getting fit? Here are some compound exercises you can add into your workout routine:

Squat

Squats are a great exercise for building your legs, butt, and abs. They’re also the most basic compound exercise you can do. If you want to build muscle mass and strength, squats should be at the top of your list of exercises—and there are lots of different squat variations to choose from!

The squat is performed by bending down with your back straight and lowering yourself until your thighs are parallel with the floor or lower, then standing back up again. There are several different types of squats.

Deadlift

The deadlift is a compound exercise that works several muscles in your body. It targets your core, legs, back and grip strength. The deadlift is one of the best full-body workouts you can do to build muscle mass and burn fat.

deadlift variations

The deadlift also helps with other exercises such as squats, lunges and rows. If you want to improve your performance on these types of exercises then adding in some heavy deadlifts will help build up those muscles needed to get better results from those exercises.

If you are new to weightlifting or have never done any kind of workout before then I would suggest starting with lighter weights until you get used to how it feels when using heavier weights in order not hurt yourself by doing too much too soon!

Barbell Overhead Press

  • Start with a barbell in the rack at shoulder height.
  • Unrack into the front rack position
  • Lift the barbell up above your head, keeping it at arms’ length and using only your shoulders to lift it. This is also called a shoulder press or military press.

Pull-Ups

Pull-ups are a great exercise to include in your workout routine. They can be done using a chair or tree branch, and they work the back, biceps, lats and abs.

squat, bench and deadliftSource: Ketut Subiyanto from Pexels

You can also modify them to make them easier if you are just starting out on pull-ups or you have a specific injury that prevents you from doing the full movement of pulling yourself up with your arms. In general, the more challenging version is better because it will build more muscle mass throughout the upper body area by increasing strength in those muscles over time.

A good way to start developing some basic fitness levels before tackling this challenge is by doing inverted rows on an incline bench at home or at the gym; this will help strengthen core stability as well as arm strength for pull-ups later down the line.

Bench Press

The bench press is one of the most popular exercises among weightlifters. It works the chest, shoulders and triceps.

man trains to get a stronger bench press with spotterSource: Ketut Subiyanto on Pexels

To do the exercise: lie on your back on a flat bench with your feet planted firmly on the floor. Grasp a barbell with your hands slightly wider than shoulder-width apart and lower it toward your chest until it touches (about halfway down). Then push it back up to its original position. You can also use dumbbells for this exercise; just remember that you’ll have to increase or decrease the weight accordingly depending on which version you’re doing (the grip will be different).

These compound exercises will get you in shape quickly.

Compound exercises are the best way to get in shape quickly. They work multiple muscle groups, which helps you build strength faster and increase your muscle mass. As a result, compound exercises are the best way to burn fat and increase your overall fitness level.

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