[Music] [Music] [Music] what this guy's super Mike diamonds and as you guys just watching that video right now that was my transformation last year I was able to take myself from a high body fat percentage I had a lot of fat in my midsection and in my legs and it took me 16 weeks for me to get completely rid of all my belly fat as you guys saw in the complete end of the spectrum I got absolutely shredded now if you guys search on youtube how to lose belly fat in one week this is the
video that plays lose belly fat in one week lemon water proven greatly effective in cleansing your system 17 million people believe that's exactly how you lose belly fat guys I've undergone this myself and I'm currently in that situation now I'm at a high body fat percentage and genetically I'm disposed to save fat on my midsection and on my legs so I want this video to be the number one stuff for you guys the honest way of how to lose all that baby fat guys so if you have a chance right now drop the video thumbs
up and I'm gonna talk about five topics and the complete truth of how to lose all that benefit number one is gonna be cardio number two is gonna be training number three it's gonna be nutrition number four I'm gonna keep till the end and number five had like pro tips and stuff that I've learned that has helped me reduce my waist size so stick around to the video don't forget to hit the thumbs up enjoy it before announced let's get into cardio so there are two main forms the cardia that I want to talk about
the first one is lit also known as light intensity steady-state cardio and that means taking a brisk walk and ideally one that you're able to track so you have a Samsung or an iPhone if you're able to track the amount of steps that you take that is awesome or being able to calculate the distance of your walk and doing that consistently is perfect but it's the second form and my personal favorite that has helped me get rid of my stubborn belly fat the idea is that you increase your heart rate for a certain period of
time for one minute which is what I'm doing any job for a minute I do that for exactly 20 minutes and that is my high-intensity interval training for a minute talk for a minute and another process is that I lecture to it lasted so I have no food in my stomach the idea behind that is we have no food in your stomach your body needs an energy resource for you to be on the signal right now what is it gonna get it from your fat source I'm in it as passed for jogging I'm desperate for
a minute [Music] just finish with cardio and as many of you guys would know God isn't an extremely important to the weight loss which I use to burn so again fasted cardio and then I like doing high-intensity interval training sprint for a minute talk for a minute [Music] [Applause] [Music] so guys many of you guys know it's been a weekend about two days since I start this fit tired hello and I'm gonna show you guys what my physique looks like and what my belly fat really looks like after one week of training [Music] Oh [Applause]
the second topic I wanted to talk about is weight training lifting weights why is it so beneficial when you're in the gym what you're doing is damaging your muscles and damaging your muscles requires reparation from your body and while you're training and even while you're in sync your body is trying to repair the muscles you've damaged thus you need in calories to be able to repair that and that's what's so beneficial even when you're sleeping and resting your bodies consuming calories from the damage you've done another topic is that also for the appearance that you're
looking for you need muscle to be able to show through your skin hold still a combination of low body fat and that is why we lifting and so beneficial that was the second topic and then we're going to talk about app training I do three exercise four sets of ten for each one of them the first one for your lower abs leg raises they're absolutely awesome the second workout that we do is crunches and you see me do it in a crucifix style and that focuses on your upper abs and then finally you do a
twisting oblique crunches and that focuses solely on your obliques and that is your entire abs covered right there I know a lot of you guys have always message me about my push-pull legs program the project diamonds program was just what I use I've used it plenty of times the cut is what I lose last year and I know a lot of you already have it and have had amazing results it is completely free if you do want that I know I said through Facebook but actually it's better message me your email over Instagram follow me
on Instagram send me a DM just look their email and save project diamonds and I'll send it to you I promise doesn't matter when you see the video it'll be easier that way I'll just tag it from the email in there you'll get a free copy of our exam is my first full-length program that I use awesome and well back in my kitchen as you guys can see for topic number three and that is your nutrition guys a lot of people say thirty percent in the gym seventy percent in the kitchen and your abs are
made in the kitchen it took me a year to learn that and that is absolutely true abs are made in the kitchen guys that is all based on your nutrition and the golden rule above all else is that you need to be in a caloric deficit you need to be eating less than what your body needs and what your body will compensate for is going after your fat cells because it still requires that energy so nutrition is extremely important I'm not gonna dive too deeply into it but there's foods that I'm gonna link or videos
I'm gonna link in the end screen that is a showing of my diet that helps me get ripped but here as you guys can see as some of the meals that I'm about to prepare let's see [Music] the next day and the order from yesterday's footage got messed up some read recording it now but let's recap the five topics first I spoke about cardio I do high-intensity interval training hits which is the cardio that I prefer I also do that fast that second I train intensely and I chain of high-volume and I use my project
project diamonds follow me on Instagram slide in my DM just say project diamonds and send your email there and I'll forward it to you doesn't matter when you see it thirdly I spoke about nutrition nutrition is important above all else and that you're in a caloric deficit fourthly what I spoke about is being consistent with it none of these three will work if you're not consistent where they pick yourself up if you ever do mess up and fit the tips that I used for being able to bring in your waist is one being able to
do vacuums vacuums helped me bring my way so much because I was able to use my internal abdominal muscles to be able to control my waist another thing that I also did was that I liked training with the belt when I trained with a belt that was able to keep my waist tight and I saw a huge difference being able to chain with a belt throughout my workout so those are the five topics and those are five things I think is extremely essential to be able to lose body fat and you guys saw or my
transformation looked like in one week so guys if you did enjoy the video leave it a thumbs up I am working as hard as I can to be able to balance school and get these videos out to you as I promised I'll see in the next one subscribe here to my channel this right here is the previous video and I'm gonna leave the video on nutrition right here for you guys if you want to say deeper into my diet these guys
