10 Most Underrated Habits To Lose Fat & Build Muscle

In this video, you’ll learn 10 Tips that got me to 10% body fat

How To Get Lean Sustainably

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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 **

[DoctorMikeDiamonds]

I’m looking for 3 busy professionals, success-minded individuals, who want to be at high peak performance in their career and personal life. If you’re ready to get into the best shape of your life, finally understand your body, what you should be eating, and how you should be training. I’m the best person to help you make that transformation.

Please fill out the application form in the description and book your call with me personally. It’s time to make this happen.

[Lovesabigaili]

1. Walking- walk in between sets at the gym or park your car far away
2. Cognitive Restraint- track your meals to make better food choices or do intermittent fasting to eat less calories… do both
3. One cheat meal a week- burger or pizza once a week
4. Accountability- find a goal partner or a group to check in on your progress
5. Sleep- try not to go below 6 hours and aim for 7-8 hours of sleep
6. Eat high fiber foods
7. Step on a scale daily but don’t obsess over the daily number- if this is hard for you then don’t do it.
8. Prioritize protein- boost your metabolism
9. Resistance training
10. Be consistent- take it day by day Chill out until this all becomes a habit for you … don’t stress basically

[topndropfuturestrading]

I can’t control my sleep. I’m my 38 year old daughter’s caregiver. She had a bad stroke 4 days after giving birth to my grandson. she wakes up several times a night. I stay up with her, comforting her so she doesn’t cry and wake up mom who needs to go to work. I follow your content and do what you suggest. 61 and losing weight while trying to keep as much muscle as possible. I need to get in shape for myself but also for her. Thank you and if anyone reading could say a prayer for Alisa it would be much appreciated!

[civilapalyan]

Walking
Cognitive restraint (be calorie conscious; use fasting)
1 re-feed meal per week
Accountability (participate in challenges, group sports, etc)
Sleep
Fiber
Self monitoring (daily weight scale)
Protein
Resistance training
Consistency

[jayjames]

Such a motivational video. I've been following you for years. Thank you Dr. Mike Diamonds.

[uriance]

Quick tip for those of us stuck in an office, combine the Pomodoro method with walking - I've started walking for that 5 minute break and in addtion to getting 'free' steps, I find that I'm more able to focus on the work at hand than if I just 'chill' or do nothing for the 5 minutes. While all sorts of apps can track your weights, that means you still have to be looking at your phone - sometimes the old ways are the best - pen and notebook never run out of batteries.

[terencegibson]

Best video yet Coach. Kept it simple and to the point will surely share this with friends

[josephtonellato]

great video you are very helpful. thank-you christopher. T

[jimgillard]

Wow, I can’t believe that top 10 list you just went through….I decided to make changes 3 months ago and while watch your video, I kept saying to myself, I do that…..and that…and also that. The only thing I’m having a problem with is doing resistance training. I try the no weights basement workout, some call it “basement beast” lol. But in 3 months I went from somewhere between 190 and 195lbs, down to 162-163. Now, some family say I look sick, I didn’t need to lose any weight. I wish I had done a before/after pic to get your opinion. I’ve lost sand gained before but I know I will keep it off this time for sure……because I’m using the things you mentioned in video, plus I’ve never felt so good and energized, plus I’m 50! Also, when I do have that reward meal once a week, depending what it is, I don’t feel well afterwards…..looking forward to seeing more of your videos…..

[TheYung]

Appreciate the videos, really helping me out changing up my meals and good ones at that

[theviola]

New video, this will keep me out of depression, thank you Mike

[vbm]

you are a great person shout out to you thanks. for every tip you presented

[jazminemonae]

Your content is definitely top tier. Thank you ❤️

[lavondabanks]

Thank you for a great video. I definitely added cutting all the lights out while sleeping 😴.

[fat_guy_gettin_fit]

Dr. Mike strikes again!! I am gonna implement most of these.

[tierawilliams]

Doctor Mike, I have been wanting this for a while. I just had the opportunity to view this video and Thanks again. I want to work towards implementing then all. If I had to pick I would say Consistency.

[lucasvarley]

This is great stuff, thanks for posting! These tips are useful and educational. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me burn some fats and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!

[corneaopto]

Great video man, this is exacty what I needed to hear. Making this comment to hold myself accountable. I'd be back to give an update in 6 months.

[kyleegarcia]

Thank you for your thoughts on the scale. Every time I stopped using the scale regularly because of all the fear mongering about daily weighing, I would gain weight from not paying attention to how my weight was trending over time. Easier to adjust my calorie intake sooner than later !

[geordie]

Hello Mike, thanks for video. What if you make a video focused on morning training during the fasting window? I mean training after 12-16 hours without food. How can the body adapt to this? What about supplementation during this window? How long does it take your body to adapt and release energy for training? I guess first weeks it will be horrible. Thank you