the smartest way for you to lose fat quickly so I know you have a lot of questions and you may be wondering DrMike what do you mean quickly and why should I listen to you number one I'm a medical doctor I'm also a scientist I majored in Biochemistry and microbiology but on top of that I practice what I preach so out of the five times that I lost my belly fat two out of those five times including right now I've done it as little as 90 days right now I've lost more than 1% of my body weight per week but how much exactly over the last 30 days I've drop 10. 6 lb which is equivalent to 1. 4% of my body weight per week without any side effects and I am sure that it's only muscle let me share with you the five simple steps that I'm following it's simple but it's not easy let's dive into the first mistake you're making and then into the five steps let's not waste any time the number one mistake that's keeping you fat is simple it's calories in versus calories out and don't let any of the fitness gurus out there confuse you and sell you on something else let me explain here we have have a donut 190 calories widely regarded as unhealthy here we have a protein bar has a bit of a better reputation more protein and this protein bar is exactly the same calories well relatively 200 calories in this protein bar but let's be honest here who just eats one dut and who only has one protein bar the reality is you'll maybe have two three Donuts four Donuts maybe five donuts and in reality you squish it all down it almost feels like you're dieting but nothing is happening the size of this Stone and the size of this donut is almost exactly the same but here's 1,000 plus calories compared to the 190 calories you're supposed to eat and the same applies with the healthy protein bar but in reality you're maybe having three or four throughout the day and both of these are equivalent to 1,000 calories if you're not losing fat it's simply cuz you're not in a caloric deficit it's a tough pill to swallow but let me show you what you should be doing instead so step 1.
1 I'm going to show you the smartest way to calculate your own calories very quickly go to this website here calculator. net and just type in macro calculator I'll put the link to this in the description so I'm just going to put in my data here I'm 32 years old I'm 5'8 in height and I am 180 let's say 190 lb to make it easy and for most of you if you're training four to five times a week I'm going to say that you're modly Act right so just have Moder active if you're training six to seven times a week then i' put you as very active if you're training 3 to four I'd put you like deactive four to five times mod deactive and then you should put into this app here that you want to lose weight so one pound per week weight loss that's it hit calculate and it's going to give you your calories at 2,17 calories but to be able to figure out your own macros I just want you to go here to click create your own and I just want you to ramp up your protein to the highest and my Ru is the minimum fats that I want you to eat is 50 so just scale this thing down until it hits 50 and then I want you to scale the protein up Max and voila you have your calories so protein intake is 180 g of protein 51 G of fat and here you also have 248 G of cards now that is perfectly imperfect the most important part is you just have some macros to follow the hard part is actually putting them into practice which I'm going to show you now let's go to the kitchen hey if you're a busy professional you're a CEO you're a doctor you're an entrepreneur you're an executive I'm going to put on my coaching hat and give you the best advice over the last four years in my company sculpt by science December 31st I get so many messages that I cannot even deal with it I I don't even want to look at my phone because of the messages that I get from people trying to get into incredible shape and I understand you're busy you have your family around you right now you're you know enjoying the holidays and you're like hey you're going to reach out to me on January 1st cuz that's when you want to start being able to build out a comprehensive plan doing all the tests we need to and for us to do the work required it's actually the best to give us a heads up and notice so if you're one of the people that I just described and you want to be able to see your apps for the first time in 2025 please don't wait for January 1st or wait for a special moment if you're thinking about it and you really want the best time is now so fill out the application in the description of the video to be able to work with us potentially we'll see if it's a good fit our goal here isn't this high pressure hey you need to do our thing absolutely not we want people who believe in what I do and that they'll finally get the results they want guaranteed so fill out the application in the description below and I'll see you in 2025 cheers now you have your calories in theory what's actually more important is putting into practice and I'm going to show you the smart way to do it what I do is follow an 8020 Rule and you can actually see the physical manifestation of that these are all the meals I eat 80% of it is from Whole Foods 20% which includes this ice cream is from anything I want and this allows me to eat this food each and every single day so these are my existing macros it is 183 g of protein 50 G of fat 189 G of carbs I practice what I preach and this is how it comes up into the three meals that I eat number one is I'll have pumpkin and 250 g of chicken breast I'm showing you the macros on the screen and you've seen me prepare it the second meal that I have is four wraps and then the third meal I have right before I go to bed is this entire tub of ice cream I've eaten the exact same food for the last 30 days and why this helps you lose fat is very simple it is predictable so that you're not making mistakes every day and then you're not like trying to finesse yourself of like oh let me have this protein bar or let me have this or hey I need to have that once you set yourself some hard rules it's much easier to follow those hard rules it's black and white you're either going to jail or you're not so eating the same food is very predictable I can also see in my body how my body reacts to that food each and every single day so I can guarantee or I have a higher degree of certainty that I'm in a caloric deficit because I'm eating the same food each and every single day and actually I ate this food in the past so I knew that if I ate it again that I was going to lose weight especially in the exact amount in terms of quantity then the final thing I want you to do this is up to you you need to take your phone and download an app like lose it or My Fitness Pal and track everything just like I did and eat the same food for the next 30 days now I told you it was going to be simple but it's not easy can you eat the same food for the next 30 days and then see your abs or be in the direction to see your abs that is completely up to you but these are the same three foods I've been eating for the last 30 days and that's why my weight has come off so quickly cuz it's easy it's repeatable and it's enjoyable and it's predictable let's move on into step number two resistance training can be one of the best things you do for your life I'm at a beach club right now and the amount of looks that I get from people is almost like you're like wow is this guy a celebrity or is this guy a football player it is one of the best things you can do for your personal health and your confidence but let's forget all that the way I look at resistance training is like Bitcoin it's the best performing asset of the 21st century Bitcoin Rises really quickly it also drops really quickly but if you zoom out it is the best performing asset and it increases over time it's a long-term investment the same thing to do with your muscle mass also with you getting more muscle it is going to help you in terms of your overall health into the future let me explain why the more muscle you have the more it functions as a sponge so when you eat carbohydrates you're muscles are going to use that as glycogen it's going to help you boost your testosterone it's going to help you boost your overall metabolism and help you burn more calories and in terms of losing your belly fat and getting in great shape the more muscle mass you have the less body fat percentage you have so even now I have a six-pack at a higher body fat percentage cuz I invested in resistance training now that you understand why it's so important I've just touched on a sliver but you can train as little as three times per week and as much as six times per week and before I get into the complexities I'm going to give you a three-day training plan you're seeing it on screen right now 4 day 5 day because I want you to win so use any of those programs if you're intermediate to a beginner if you've been training for 5 years this program will help you build muscle so just use that copy me it works it will get you to where you need when you start getting into a pro status like me then hire a coach make them build you a plan to focus on your lagging muscle parts and you're going to be so happy for it your future self is going to thank your past self for making that decision let's move on into the next Point step number three is formal cardio this is the secret weapon this is what we call the accelerant to being able to lose fat quicker this is what we call our Nitros in our car to go faster so what I do exactly is the first Target with cardio it's a cardiovascular exercise my main target is to get my heart rate to 140 beats per minute this is what we consider our Zone 2 form of cardio so that's your goal get your heart to 140 beats per minute and this will tap mainly into fat stores instead of your glycogen so you can burn fat quicker cuz again we want to speed up fat loss so this is exactly my routine in week one I'll start three sessions of cardio for 20 minutes week two four sessions for 20 minutes week three five sessions 20 minutes and then I'll continuously increase the duration so I can burn more fat but your diet needs to be in check if you don't have your dad in check this is a waste of time so if you guys want me to give you a step-by-step play of my cardio routine on the treadmill that has allowed me to get this physique comment down below DrMike show us your full treadmill cardio routine and I'll make that happen let's move into step number four if I had to make a bet between two people one would run for 365 days and the second person would have to walk 365 days to lose belly fat I'm going to vote for the person walking each and every single time just on the basis of consistency but research has also shown that walking Taps mainly into fast stor compared to running because it's so high impact it needs a quicker source of energy which in this place is always going to be your source of glycogen now in terms of calories burn per minute running will always win but in terms of consistency the marathon walking is always going to be your best bet so this is what I recommend and this is how I got here 15,000 daily steps I know that's high and this video is about quickly losing belly fat if you go 15,000 every day on average and more your Fat's going to melt off what I see so much with all of the clients that I've ever worked with is that their activity their number of steps was so low 5K 3K so if you go to 15 that Fat's going to have to go somewhere and it's going to be burnt off so I highly recommend if there's one thing you do in 2025 just walk more and you're going to see your body fat percentage come down 5 10% just doing that alone but again remember it's a game of consistency so make sure you're doing 15,000 on average every day and again if you're at 5 K right now if you open the health app or Samsung health and you see at 5K and you go to 10 voila you'll probably start losing more fat but if you go to 15K more is always better just so you guys can see I practice what I preach it's 4:38 p. m.
right now and I'm at 12,000 steps so when I hit 15 that's when my circle closes and in case you guys wanted to know what this app is it's pedometer Plus+ and I added the widget I'm going Dubai right now I'm I'm walking on the beach obviously filming this video and the way everyone is looking at me and smiling at me is l creepy KK is smiling now cuz he sees it too so just this simple moment I'm a married man I'm I've been in the shape before but it's always flattering so if you're ever struggling with confidence get in shape just see what it does for you being seen is [Music] nice 10 hours before bed is when you want to have your last little bit of caffeine caffeine has a half life of about 5 hours so if you're drinking a cup of coffee at 5:00 p. m. by 10 p.
m. you will at least have half of this coffee still in your bloodstream keeping you awake and preventing good quality sleep which is usually What's blocking all of your blessings in terms of losing your belly fat and what happens too is that it's an endless cycle you're feeling lower energy so you drink a cup of coffee and then you get bad sleep so you're feeling low energy in the morning then you're just in this endless rut of more caffeine low energy but the best thing you can do is 10 hours before bed no more caffeine so if you're trying to go to bed at 10: p. m.
12:00 has to be your hard CAU off in terms of caffeine and you'll notice that you'll get to bed quicker you'll feel more energetic in the morning and you'll start performing better and the weight will come off so no more caffeine 10 hours before bed in 10 32 1 the three means simply 3 hours before bed you should have your last meal and I'm going to talk to you about why this meal here specifically is so special but think about it this way if you have a meal you're digesting it with your mouth that's mechanical digestion and then in your stomach and then in your intestines it's undergoing chemical and mechanical digestion so if you're trying to go to bed why would you keep this Factory which is breaking down all the components of this food on cuz it takes many many hours for your body to digest this meal and this is very likely why you guys aren't getting good quality sleep because while your brain and your heart rate is starting to decrease your entire intestine tract your entire Elementary Canal is functioning so 3 hours before bed you want to have no food on top of that something I really love about this particular meal is two things number one is the protein now by now I'm sure you've heard that protein is extremely satiating it has this peptide called or it activates this peptide called pyy peptide y y and it's a satiety hormone keeps you full so when you go to bed you're feeling full and you're feeling satiated and it allows you to go to bed properly it's also giving you enough protein before you go to bed so your body has the amino acids the building blocked muscle to be able to build and then finally the pumpkin or Butternut is so high in fiber and this fiber is going to keep your sugar level low and it's also going to help and promote the fat burning because it's key it has a lower glycemic index meaning lower sugar in the blood means lower insulin which means it will promote more fat burning Grand that your grant that you're in a caloric deficit and on top of that it's amazing for digestion so you wake up you're ready to go to the bathroom and this meal here between the fiber and the protein intake is incredible to go to bed now let's go into the tooth so I'm going to go to bed at 10:00 p. m. today which means at 8:00 p.
m. that's going to be my final liquids that's what 10321 meets 2 hours before bed no more liquids and you may be asking okay like I get why is 3 hours for bed you don't want to have any more food cuz you're going to stay awake cuz your body's still digesting or the quality won't be great but with drinking liquids what happens at 3:00 a. m.
at 4:00 a. m.
