10 Underrated Habits To Get Lean | Starting at 30% Body Fat

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** The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional **

[chengg]

Amazing video. Love your videos - educational and inspirational.

1. 10k steps go up to 15k steps
2. Protein - make sure you have enough
3. Sleep 7-8 hours
4. Intermittent fasting (train in the am, eat in the PM)
5. Track your meals (plan it out)
6. Weight daily (monitor)
7. Hydration - drink H2O!
8. Zone 2 cardio - do them - 3 session (20 min) a week
9. Cheat meal once a week - refeed your body
10. Recipes - need to make sure you have healthy alternatives for all your favorite meal.

[SammyPTN]

Walking is a game changer. Best synergy with resistance training

[MostAlpha]

06:30: 1 hour walk (ideally outside).
11:00: 1 hr resistance training.
12:00: 20 min. Sauna.
13:00: Meal 1 (Carnivore).
15:00: Meal 2 (Carnivore).
18:00: 1 hour walk.
21:00: Sleepy time.
Repeat x5 times per week.
15K-20K steps per day, 7 days pw.

[ellaaltman]

A few things: Absolutely LOVE Dr. Mike and his no-nonsense approach to a healthy lifestyle, ALL without trying to sell us a thing. 60 years old - and have been half heartedly following these methods - although I am diligent about 16/8 IF - but am now going to kick it into high gear - beginning with 15, 000 steps. I tell everyone I want to live to 100 healthy and strong. Thank you Dr. Mike for the tools I need to make that a reality!

[azdhan]

Rucking only 10000 steps is way more effective and efficient for losing fat and maintaining muscle. Way better use of time

[zacharyshiloh]

Mashala!

This video is a prime example of why I have stayed a subscriber. I have improved my health in the last few years. I have experienced my greatest weight loss (of the last 3 years) in just this year alone. I applied the weighing myself step (once a month) then found I lost 20 pounds (from June to July). I weighed in at 146.8 pounds on July 7, 2024.

People have been noticing me at my day to day job. They point out how muscular I am. Wanting to know more about me generally. Asking what I do to maintain myself.

I believe I have applied most of these steps. The only one that makes me go "Eh" is Step 9. I don't really have cheat meals (or cheat days). I don't have candy, donuts, muffins and other high sugared stuff.

I was a Type II Diabetic. Didn't help having lactose intolerance (on top of that). Nor ignoring ingredients in what foods I "loved". I wound up having the nastiest panic attack I ever had 5 years ago (this October). I applied the advice of others I knew (at that time). Lost tremendous weight. Haven't bought stuff like that in years.

I am sketchy about it. Plus I have been preaching to folks about being low to no sugar. When I say low sugar, I mean nothing more than 10 grams of sugar in what I eat.

Otherwise than that, I truly thank Doctor Mike. If he truly reads this, I ask can he make a video on cheat meals and/or cheat days. That will help me with doing Step 9 a bit more with confidence.

[pablocubicomusic]

I have a very busy work schedule and couldn't get time to go out walking as I did the last year. I was going through plateau at 76.5kg average, I bought an under desk treadmill and improvised a "standing desk" by adding a breakfast table on top of my desk. Broke the plateau and I'm at 74.5kg now, 1.5 months after buying the treadmill.

[johnice]

I like the positive attitude of Dr Mike.

[garnetheron]

I am walking to the gym right now as I listened to your video. It’s motivating and ensuring it’s about 2 miles to the gym and you just got to the park but wing yourself every day I’ve been doing that and it helps a lot the days I mess up with my diet or something bad for me. I see it on the scale immediately.

[jilliansen]

Sleep- fasting - steps- literal weight loss gold. Thank you Doc! I am finally making the progress I’ve been after for almost 20 years!

[Broosky]

I been listening and watching you for 3 weeks now, and have been on calorie deficit for 3 weeks and i can finally see a difference on my lifestyle. More energy, less hungry, and starting to see good results. 2, 100 calories, 210 carbs , 45 grams of fat, and 150 grams of protein every day. Thanks

[DeionSardines]

Finally somebody showing the plus side to weighing yourself regularly

[noahlondon]

EXCELLENT video...The 15k steps approach sounds very doable...looking forward to the journey !!!

[derekhorsburgh]

I've gone from 246.5lbs down to 230.0lbs in 31 days. My goal is 190lbs over a 184 day period. I've changed everything.

[mohamedsatti]

Mashallah ... content is informative, engaging, and motivating ... Thanks a lot
جزاك الله عنا كل خير

[geographynerd]

Thank you sir! This couldn't have been said any better, and I am excited to implement these habits.❤

[yochrisnelson]

Mashallah, thank you for the recipe book! Big fan of all that you do! 💪

[mariateresarueda]

Great video as always!! Thank you so much Doctor❤❤❤

[noxnosferatu]

Thank you so much for your videos... they are an inspiration for me to eat less but healthy, and exercise/walk a lot! ❤

[theDragozYT]

My summer weight loss arc was going crazy until I fractured my ankle a few weeks ago. I just feel lossed and am on my computer all day now with days feeling like seconds