How to get Lean starting at 30% BODY FAT | 5 SIMPLE STEPS

In this video, you’ll learn my 5 Science-Based Steps to finally get lean

How To Get Lean Sustainably
- By now you’ve heard calories in vs. calories out. But no one even explains what that actually means. This is so important for us to start our journey.

No matter how complicated some fitness experts try to make fat loss sound, it is an incredibly simple process.
First thing you need to know, body fat should be thought of as stored energy. That’s right, your beer belly is really a Duracell battery! The point of body fat from a evolutionary point of view is to store energy for periods of starvation, your body can then break it down and use it.
As you can see, your body is very good at storing body fat, because for thousands of years it was crucial for you to do so.
Every day you burn calories performing numerous tasks. Going to the gym obviously burns a lot of calories, but so does sitting in a chair reading a book. Walking up the stairs, vacuuming the hallway, taking the dog for a walk. Every single action (even breathing) burns calories.
The total number of calories that you burn is usually around 2000 per day, but this can vary dramatically depending on your lifestyle. Some people burn significantly more, and some people burn significantly less.
This total number of calories is known as your Total Daily Energy Expenditure (TDEE).
Another thing that we do every day is eat and drink, these foods we eat and drinks we drink contain calories (energy). Adding all of these calories up will give you your Total Energy Intake.
If your total energy expenditure (calories out) is lower than your total energy intake (calories in) your body will store all of the excess calories as body fat.
If your total energy expenditure is higher than your total energy intake, your body will burn stored energy (body fat) to balance the equation.
If your total energy expenditure and intake are identical, then you will neither gain nor lose body fat.
It is important to think about this process in terms of weeks and months rather than days. One day where you eat a little more than usual will not lead to significant fat gain. One day where you exercise like crazy and starve yourself will not lead to significant fat loss.
But if you go 16-20 weeks with a small calorie deficit you will start to lose significant levels of fat. Sadly, the opposite is also true.

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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 **

[DawudibnDawud]

Dr. Mike….. brother we NEED that PDF asap! I have been talking about this all day long yesterday and it’s crazy I found this video! Way more detail and explanation than I knew!

[Spots-owmu]

Dr. Mike, please create the PDF for us! 😊 I love your videos. I have learned so much… Thank you! 💕

[thiagofvm]

Dr Mike we’re keen for that PDF!
Thanks for sharing all these tips!

[colenelson]

Starting medical school in the fall, trying to get everything in check before things get crazy! This channel rocks. Appreciate you doc.

[JorgeL]

PDF! I’ll buy it right now. Seeing the metrics and breaking it down by the numbers will totally let me play with the diet and find a sustainable meal plan

[ihatemyelinsheaths.]

40kg down since Jan, 60kg from very heaviest. now at 80kg. Fasting, walking 10k-15k steps everyday, sporadic daily home workouts (pushup, chinup, exercisebike, situps). I'm super proud of myself because I did all of that with multiple sclerosis and ankylosing spondylitis (needed wheelchair and mobility aids in 2022). No cure, but this is a lifestyle, goal is 69kg + amazing calisthenic abilities @ 5'8 💪🏿

[SquatFull]

I have used the total daily energy expenditure (TDEE) to maintain a body composition within 9% to 11% from age 50 to my current age 74. His video shows the steps I have used through the years.

[MindsetSpeakers]

We need the pdf. I am 14 lbs down your videos are helping me understand the practical tools.

[dumsumable]

Man ive been working on losing weight after realizing i gain a bunch in 2023. Ive been doing cardio and stength training but never weighed myself because i didnt want to get depressed. However, not weighing myself has been messing with my mind and I haven't felt like ive made any progress. So now ive weighed myself and im depressed but it has firmly solidified in my mind that i need to weigh every week. But i am now down on myself but also motivated to make this work

[shaynecurby]

Dr Mike, please give us the PDF. By the way your videos are extremely informative and very well presented.

[memofufu]

best 23min spent on YT. thanks Dr Mike! yes to the PDF!!

[katelynm]

It’s so true! I made a goal of 10k steps everyday last year & I lost 20lbs+ & did some full body weight training twice a week & noticed such a difference! The consistency is really key. Also If I knew I wasn’t going to be doing much for the day I just ate less since I would need less fuel. I was 156.8lbs & now 135.5lbs 5’5 F

[shortbread]

PDF would be sooo helpful, thanks Dr Mike you’re a beastttt 😁

[oliversayago]

Dr Mike, your information is impressively accurate, please create the PDF, that would be absolutely the be(a)st

[blueoct]

This is the best video I’ve ever seen explaining all of this. This video should be mandatory for high schoolers to watch.

[ronnybucica]

Best video I’ve seen recently, very well done! Someone that knows what he’s talking about🔥

[MatthewWasik]

Hi Dr. Mike, please send me the PDF. Thank you in advance.

[Marymoonlight]

Hi Dr Diamond, I really appreciate all your teaching. Please build the PDF 😊

[parthpatel]

Dr. Mike, Please create PFD about the diet. I really enjoyed your video and Subscribed to your channel. Your content is really helpful.

[Over..runner]

Dr. Mike, the PDF would be amazing, .. great concise content in your video it’s great