Discover the fastest way to get from 30% to 10% body fat.
In the realm of fitness transformations, Mike Diamonds, known for his expert guidance in the field, elucidates a streamlined path from a 30% body fat to a lean 10% body fat through a series of 5 straightforward steps.
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 his remarks on the 5 steps you need to take to go fast from 30% body fat to only 10%.
The Fastest Way to Get from 30% to 10% Body Fat
Overcoming hurdles to acquiring this science-backed knowledge, he discovered that knowledge gaps hindered his progress despite grasping the science behind the process. A couple of years later, with enhanced knowledge and renewed motivation, he immersed himself in a 90-day transformation challenge, achieving remarkable results.
His approach was further validated by his client, GL, who at 36 years old and 251 pounds, embraced Mike’s technique to shed 53 pounds in just 16 weeks. This transformation required the careful execution of five fundamental steps, each requiring meticulous attention to detail. Mike underscores his intention to meticulously guide viewers through these steps.
Before delving into the quintessential steps, Mike stresses the pivotal question: Is transitioning from 30% to 10% body fat worth the pursuit? He acknowledges the significant sacrifice inherent in achieving such a goal. The average body fat percentage he encounters in his male clientele ranges between 25% and 30%, while for females, it’s typically between 30% and 36%, a natural divergence due to gender differences.
Mike clarifies that this endeavour necessitates reducing body fat by more than half, an arduous journey. To illustrate, if one weighs around 200 pounds and holds 25% body fat, it equates to 50 pounds of fat. To reach 10% body fat, a reduction of 30 pounds of fat is essential, requiring a staggering 105,000 calories burned.
Underscoring the commitment, Mike accentuates the importance of understanding the requirements and entering into this endeavour with a personal contract. He emphasizes that success entails not only an effective diet and exercise regimen but also an enduring commitment.
Moving forward, Mike introduces the first step: acknowledging that everyone is born with the rectus abdominis, yet it often remains concealed beneath fat tissue. He emphasizes the initial phase of fat loss might be unnoticeable visually, but implementing subsequent steps accelerates progress.
The second step revolves around cardio acceleration, indicating that the proportion of fat and carbohydrates burned during exercise depends on intensity. Mike cites studies highlighting that high-intensity interval training (HIIT) pulls more from glycogen stores than fat during intense exercise. He shares his personal experience, detailing his gradual increase in cardio intensity over weeks, coupled with the crucial element of walking for additional steps.
Step three introduces intermittent fasting, an approach focusing on when rather than what one consumes. Mike shares his 16:8 fasting method, aligning eating windows with his busy schedule. He accentuates the benefits of fasting in boosting mental clarity and highlights the role of caffeine in black coffee as a fat-burning aid.
Step four involves high-intensity interval training (HIIT), a strategy alternating between intense anaerobic exercise and recovery periods. Mike details his HIIT routine, explaining its gradual introduction and suitability for those ready for its intensity.
Finally, step five addresses supplements, with Mike suggesting whey protein for its satiety and muscle-building benefits. He underscores the significance of caffeine, found in coffee or a supplement like “Pride,” in boosting energy and enhancing fat loss.
Concluding, Mike invites feedback from viewers on whether they’d like a comprehensive video detailing his 30% to 10% body fat journey. He wraps up by urging likes, subscriptions, and potential clients to fill out applications for personalized transformation assistance.
Watch the video below to hear from Diamonds himself about the fastest way to get from 30% to 10% body fat.
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.