0:00 Five easy steps to get to 12% body fat
0:02 at any age. It's 2025 and I'm going to
0:05 show you how to fast forward your
0:06 transformation in five easy steps
0:09 quickly. I've done this myself five
0:10 times in the last decade. Two out of the
0:13 five transformations has happened in as
0:15 little as 60 to 90 days. It's a
0:17 sustainable and a science-based
0:19 approach. But don't get me wrong, this
0:22 is simple but not easy. I'm going to
0:24 give you the exact plan that you need to
0:26 follow with no guesswork. I used the
0:28 formula that I created called the five
0:31 golden rules and things move quickly. So
0:34 all you need to do is copy and paste
0:36 this information and fast forward your
0:38 transformation. My name is Dr. Michael
0:40 Diamonds. I'm a scientist, a medical
0:42 doctor, and pro- natural bodybuilder.
0:44 The five rules I've created, I've used
0:47 on all of my clients. Satchin in his
0:50 20s, Tori in his 30s, Harry in his 40s,
0:53 and he never even left his house to
0:55 achieve this transformation. Donnie in
0:57 his 50s, Dom, James, Dr. Gregory in
1:00 their 60s, Dr. Doug in their 70s, and
1:03 Dwayne in his 80s. So, watch till the
1:06 end and you'll have all the tools you
1:08 need to get to 12% and stay there for
1:10 the rest of your life. Let's not waste
1:13 time. Golden rule number one is the
1:16 number one exercise to lose belly fat
1:18 fast. Hands down. Research has shown
1:22 that when you walk, it taps into fat
1:25 stores. It is the easiest and the
1:27 simplest exercise to melt the body fat
1:30 off. And I tell my clients that when you
1:32 get to 12%, you need an insurance policy
1:36 for that fat to stay off. So when you're
1:39 walking, your body is using fat as a
1:41 source of energy. And when you increase
1:43 your speed to jogging and running, your
1:46 body needs a quicker source of energy
1:47 and it starts transitioning to glycogen.
1:50 How can we take advantage of this
1:51 information? At the bare minimum, when I
1:54 start with a client, we'll start off at
1:56 8,000 steps. Maybe they're already at an
1:58 average of 8,000 and we'll work their
2:00 way up. Keep watching. I'm going to show
2:02 you a way to gify your steps that allow
2:04 all my clients to hit 15,000 so easily,
2:08 but slowly increase your step count
2:11 according to where you are at the
2:13 moment. So, if you're already averaging
2:15 8,000, start at 10,000 with the
2:17 objective to getting to 15,000. With all
2:20 of my clients at any age, when they hit
2:23 that 15,000 step mark, the fat melts
2:26 off. There's no science really showing
2:29 what this 15,000 step mark has to do
2:32 with anything. But in my experience with
2:34 coaching thousands of clients, when I
2:36 hit that number, the weight starts
2:38 coming off. They lose 1% of their body
2:40 fat a week. And I am sure you'll see the
2:42 same. And in simple reasons, the simple
2:44 way that I can say why that happens is
2:46 because when you're at 15,000, you're
2:49 just burning so many calories through
2:51 movement. This is healthy for your body.
2:53 But that 15,000 step mark will
2:55 compensate. It's been a long time since
2:57 an app has really changed my life. And
2:59 this is not sponsored. This is just
3:00 something that has helped me hit 15,000
3:03 consistently. And it's an app called
3:05 Pedometer Plus+. And I want to show you
3:08 the evidence here. If I go to settings,
3:10 I hit my daily step goal of 15,500. I
3:13 use that number specifically because if
3:16 you can give yourself a number right
3:17 above what your goal is, usually you'll
3:19 always beat what your bare minimum is.
3:21 It's a psychological trick. As you guys
3:23 can see on my screen, I hit over 60 days
3:28 of consistency in having that number
3:31 over 15,000. And what I particularly
3:34 love about this app is that it keeps me
3:36 motivated. It has a little widget on the
3:39 screen that I'm showing you guys right
3:40 now that constantly keeps a reminder of
3:43 telling me how many steps I've hit. And
3:45 because I'm recording a video today,
3:46 it's rather low. Another amazing thing
3:48 is that it has a nice little bar graph
3:50 that as I go through my day, it lets me
3:54 know how many steps that I've hit. So,
3:56 gamifying your step count and trying to
3:58 hit a 15,000 number every day will help
4:01 you melt the fat off. But not only that,
4:04 it is so easy to keep your steps up
4:07 beyond just your rigorous diet or
4:10 training program. This is a easy way to
4:12 set a minimum goal and standard. And I
4:15 promise you, if you hit 15,000, it's
4:17 super easy. The math I want you to
4:19 remember is 10 minutes of walking equals
4:22 1,000 steps. So, you just need to find
4:25 15 times in the day where you're going
4:26 to walk for 10 minutes, or you can group
4:28 them together. Now, I always get the
4:30 question, Dr. Mike, what about running
4:31 and jogging? I try and stay away from
4:33 those because they're harsh on the
4:35 joints and they'll usually spike hunger.
4:38 They'll make me very hungry. So, if I am
4:40 very tight for time, if I double my
4:43 speed, which is usually a jogging pace,
4:45 I can get double the amount of steps in
4:47 that same time. So, if you go from
4:49 walking for 10 minutes to jogging for 10
4:51 minutes, you go from doing 1,000 steps
4:53 in 10 minutes to 2,000. An hour of
4:55 cardio will give you 6,000. If you go
4:57 for an hour run, it'll give you 12,000
4:59 steps. So, you can just use this math
5:02 and on the screen I'm putting different
5:04 ways that you can hit that 15,000 step
5:07 mark. Why I've put this in the first
5:08 place is that it will work. And I want
5:10 you guys to comment down below now. How
5:13 many steps did you hit to be able to
5:15 finally lose your belly fat fast? But
5:18 this is the most underrated thing. If I
5:20 can get people walking, I know that
5:22 they've already beaten the hardest part
5:24 of the system. But we know that being
5:27 able to lose weight also has a dietary
5:29 component. But a little hack that you
5:31 can do so you can melt the belly fat off
5:33 and get to 12% like all of my clients.
5:36 And that golden rule number two is
5:38 called proteus, also known as protein.
5:41 Greek proteus is also translated to the
5:45 first order. In my personal opinion,
5:47 protein is by far the most important
5:50 macronutrient. And I'll tell you why. It
5:53 has multiple functions in the body. And
5:56 if you can hit your protein intake, and
5:58 I'm going to show you cool ways to hit
6:00 that with it being super easy, the
6:02 weight will come off even without your
6:05 desire. I've actually had my clients
6:06 lose fat too quickly just because of
6:08 their protein intake. So, let me
6:10 explain. In short, these are the
6:12 benefits of protein. When protein is
6:13 broken down into amino acids, those
6:16 amino acids are the bricks to be able to
6:18 build muscle, right? And think about it.
6:20 If you're eating enough protein, you're
6:22 giving your body enough bricks to build
6:24 this new wall of muscle. The second
6:26 thing that protein is amazing at
6:28 compared to carbs and fats, they will
6:31 make you feel full. No one has ever
6:34 gotten fat of eating too much chicken
6:36 breast or too much steak is because
6:38 protein is very filling. So, when you're
6:41 hitting that 1 g of protein per pound of
6:43 body weight or even more, it
6:45 automatically sets you in a caloric
6:47 deficit. This way, you don't really need
6:49 to track to get to that 12%. You just
6:52 need to make sure you're hitting your
6:53 protein goal. Another thing I want you
6:55 guys to do now, if you're unsure if
6:58 you're eating enough protein or not, I
6:59 want to help you. So, give me your age,
7:02 your weight, and your height, and I will
7:04 tell you how much protein you should be
7:06 eating. The third reason why protein is
7:08 amazing besides helping you be in a
7:10 caloric deficit because it's going to
7:12 make you feel full because of a hormone
7:14 called peptide y. Another reason is is
7:17 that it has the highest thermic effect
7:19 of food. It's a sexy way of saying your
7:21 body uses the most energy to break down
7:24 protein. Consequently, meaning that it
7:27 actually boosts your metabolism cuz
7:29 protein takes so much energy to break
7:31 down. So, the more protein you eat, the
7:33 more fat you're going to burn, cuz your
7:35 body's taking so much energy to break
7:37 that protein down. Now, let me show you
7:40 a very easy way to make sure that you're
7:43 going to hit your protein intake.
7:45 Considering you're a healthy individual,
7:46 you have no kidney or liver issues.
7:49 There is no harm in eating 1 g of
7:52 protein per pound of body weight. In my
7:54 case with a lot of my clients, sometimes
7:56 I will go as high as 1.3 g of protein
7:59 per pound of body weight. Now, you can
8:01 go to that 1.3 level. You just take your
8:03 body weight and multiply it by 1.3 and
8:06 it will take care of all of your hunger
8:07 issues. It will take care of your muscle
8:09 building issues. It will even help you
8:11 recover. So, there are two methods that
8:14 we can make sure that you're going to
8:15 hit your protein every day. The easiest
8:17 one that I can help you guys with is
8:19 called the palm method. So, you see the
8:22 shape of your palm that is always going
8:24 to be roughly 25 g of protein. So, if
8:28 you take your palm and put it over a
8:29 chicken breast and if it covers your
8:31 entire palm, that's 25 grams. The same
8:33 applies with steak or any foods. That's
8:36 an easy way for you to tally up how much
8:38 protein you're eating. Another rule that
8:41 I've created that helps my clients
8:43 tremendously. It's called 26810 equals
8:46 50. Two scoops of whey protein equals 50
8:49 g of protein. 6 and 26810 6 oz of cooked
8:55 chicken breast equals 50 g of protein. 8
8:58 oz of cooked steak, sirloin, tenderloin,
9:02 any of the loin endings, that gives you
9:04 50 g of protein. And then 10 oz of white
9:09 fish gives you 50 g of protein. So all
9:11 you need to do is use those numbers to
9:13 be able to hit your protein target. Now
9:15 you have a meal plan without really
9:17 having to break your head. Let's move
9:19 into golden rule number three, which I
9:21 call the elixir of life. This is going
9:24 to help you look amazing, but not only
9:26 that, for you to be healthy in your 50s,
9:28 your 60s, and your 70s. This is
9:30 extremely important for women. So,
9:32 golden rule number three is to train to
9:35 build muscle. And I promised you that I
9:37 was going to give you a workout routine.
9:40 So, on the screen right now, if you can
9:42 only train three times per week, there
9:44 you go. That's a 3-day training plan.
9:46 You can only train four times per week.
9:48 There you go. That's a 4-day training
9:50 plan. Five days, you now have no
9:52 excuses. But I'm going to give you some
9:54 more nuggets about training because not
9:57 enough people are talking about it. And
9:59 before I even continue, guys, I just saw
10:01 on the statistics that
10:03 77.7% of people watching my channel
10:06 aren't subscribed. We're so close to 2
10:08 million subscribers. Subscribe. It's
10:11 free. Costs you nothing. And it would
10:13 really help the channel out
10:14 tremendously. So, just take a moment,
10:16 subscribe, and if you're down there
10:18 already, hit the like button. But now
10:20 that that's being said, what I see too
10:22 many people in the gym doing is they're
10:24 training just to get in and to get out.
10:26 The main objective of building muscle to
10:29 being a bodybuilder and to add muscle
10:31 tissue to every frame is to have a
10:34 quality contraction and a quality
10:37 relaxation. That means a quality
10:39 concentric part of the movement and a
10:41 quality eccentric part of the movement.
10:43 So, when you're training, I want you to
10:46 train with good form, but I want you to
10:48 train where you're going to allow your
10:50 bicep or your chest or your glutes or
10:52 your legs to have the heaviest amount of
10:55 contraction, quality contraction, and
10:57 the best relaxation, a nice slow pace
11:01 relaxation. And I want you to think that
11:03 when you're training, you're squeezing
11:06 your fat cells broken, whatever mindset
11:08 shift you need. But when you train with
11:10 quality, you're going to notice that
11:13 you're going to build muscle so much
11:15 quicker. So don't just power through the
11:17 workouts that I've given you, but train
11:18 with good form, get good range of
11:20 motion, and think about squeezing the
11:23 muscle and relaxing the muscle. And
11:25 those workouts I've given you are great
11:27 for beginners and intermediates. You
11:29 will be fine with those programs. Why
11:32 muscle is great is that even if you
11:34 increase your body fat percentage, you
11:36 will still look good. Your abs will
11:38 still be popping, your chest still
11:39 popping. You'll look amazing in
11:41 clothing, and sometimes in the winter,
11:43 it is normal to gain a little bit of
11:44 fat. It is the most powerful medicine in
11:48 the world. Which takes me into golden
11:51 rule number four, intermittent fasting.
11:54 Intermittent fasting is going to be
11:56 another way that we create a caloric
11:59 deficit.
12:00 Besides the fat loss capabilities, I'm
12:03 going to tell you why intermittent
12:04 fasting is so important and I'm going to
12:06 show you the tactic. Our bodies were not
12:08 designed to have food put down at the
12:12 entire time. Just think about it.
12:13 Imagine you have a car and you're
12:15 driving your car all the time. The tires
12:18 are going to wear from you holding the
12:20 steering wheel. That's going to wear and
12:22 tear. Your seats are going to start
12:23 developing holes in it. Your engine is
12:26 going to run out of oil. It's going to
12:27 become rusty. And the same applies with
12:30 your body with eating especially. Your
12:32 body wasn't designed to have food go
12:34 down all the time. And this is where
12:36 inflammation happens. Your gut becomes
12:39 inflamed because it's digesting your
12:41 pancreas which develops insulin to help
12:44 put the glucose in the right body parts.
12:46 It becomes tired because you're giving
12:48 it food all the time through the drinks
12:50 that you're drinking and so much more.
12:53 Your body just is in a more inflamed
12:55 state. So intermittent fasting allows
12:58 your body to switch to a more recovery
13:01 state. So these are the fourths that I
13:05 highly recommend. Number one, if you're
13:08 a person who's been trying to lose
13:09 weight, you keep on failing, you have
13:11 high sugar cravings, no matter what you
13:14 try, you cannot lose the weight. An
13:16 amazing reset that I always recommend to
13:19 clients is doing a 24-hour fast. And
13:23 mentally, that's very challenging to do.
13:26 But what I see with my clients is that
13:28 once they overcome a 24-hour fast,
13:30 really eating less calories becomes so
13:32 much easier cuz you're going back to
13:34 eating food and you just realize that,
13:36 okay, there's a big difference. So, to
13:38 do a 24-hour fast, the easiest way is
13:41 just have your last meal at 8:00 p.m.
13:45 and have that last meal count as the
13:47 first minute of your fast. then 8 hours
13:50 of your 24 hours will be sleeping. And
13:52 that way it's not as difficult. And all
13:54 you need to do is basically skip
13:56 breakfast and skip lunch and then have
13:58 dinner at 8:00 p.m. the next day. And
14:00 you will see that your sugar cravings,
14:02 you will see that your energy levels
14:04 reset. And you will notice that it's
14:06 much easier following a dieting path.
14:08 But let's say you don't need a reset.
14:09 Let's say you just want to start
14:10 sustainably. I like doing a thing that I
14:13 designed called progressive fasting. And
14:15 all you're doing is you're decreasing
14:18 your eating window. So, for example, I
14:20 want you to start with a 1212 fast. So,
14:22 basically, have your breakfast at 8:00
14:24 a.m. and have a cut off at 8:00 p.m. I
14:26 noticed that this helps tremendously
14:28 with people who are snackers. So, you
14:30 will just have a hard cut off not to
14:31 snack at 9:00 p.m. and 10:00 p.m. And
14:34 usually those snacks is what is causing
14:36 the weight gain. It will at least stop
14:38 you from gaining weight. If not, you'll
14:39 already start losing weight after about
14:41 2 weeks to a month. Then change that
14:44 from 1212 to 1410. And basically all
14:48 you're doing is you're shifting your
14:49 breakfast from 8:00 a.m. to 10:00 a.m.
14:51 And then after that, I want you to go
14:53 from a 1410 to the classic 168. This is
14:57 the wildly popular fasting method. And
14:59 all you're doing is you're skipping
15:01 breakfast and you're having your first
15:02 meal at 10:00 and your last meal at 8:00
15:05 p.m. Again, note guys that you can shift
15:07 your eating window. Let's say you want
15:09 to have your last meal at 10:00 p.m.
15:11 Just shift the window. It's that easy.
15:12 And then as you want to get into that
15:14 15% to 12% body fat range, you can go
15:17 from 168 to 186. And doing it
15:20 progressively allows you to mitigate and
15:23 circumvent the hunger that you'll
15:25 usually feel. And the low energy, you
15:28 allow your body to progressively adapt
15:31 to fasting. And I've actually seen with
15:33 my clients, they're so much more
15:35 energetic because they're not putting
15:36 food down their body all the time. And
15:38 then when I want to get to singledigit
15:40 body fat, I go as far as doing a 20our
15:43 fasting, eating on a 4-hour window
15:45 period, which is actually what I'm doing
15:47 right now. So my first meal is at 400
15:50 p.m. and my last meal at 8:00 p.m. And
15:52 sometimes I'll shift that and have my
15:54 first meal at 6:00 p.m. and my last meal
15:56 at 10 p.m. It really just depends on my
15:58 meetings. But fasting with eating the
16:00 high protein diet is a game changer. The
16:02 weight comes melting off at any age. And
16:05 for all my clients who are in their 40s,
16:08 50s and 60s, women and men, when your
16:10 testosterone starts decreasing and your
16:13 estrogen going through menopause starts
16:16 decreasing, your body becomes a lot more
16:18 sensitive to carbs. So when you're
16:20 fasting, it allows you to improve your
16:23 insulin sensitivity. So, I notice with
16:25 my clients in that 40year-old range,
16:28 their body starts responding so much
16:30 better to the food because we're taking
16:32 into account their low testosterone if
16:34 they're a male or their low estrogen if
16:36 they're a woman. High estrogen will mean
16:38 that your body is better at going
16:39 through and digesting food. And the same
16:41 applies with testosterone. That being
16:43 said, if you're 40 years old and above,
16:45 you're a busy professional and you've
16:47 tried everything. You've tried the
16:49 personal trainers, the nutritionists,
16:51 you've maybe followed my advice here and
16:53 nothing is working. Usually that means
16:56 that there is something very specific
16:58 happening and sometimes blood work has
17:00 to be done or a gut test, hair, tissue,
17:02 mineral analysis and you need to work
17:03 with a medical doctor. At Sculpt by
17:05 Science, which is my company, we're a
17:06 team of medical doctors and we transform
17:09 lives on a daily basis. We've stopped
17:11 heart attacks. We have helped people
17:14 reverse their diabetes. Sometimes
17:16 there's so many things I can't share
17:17 because of patient client
17:19 confidentiality. But if you feel like I
17:21 just spoke to you, I encourage you to
17:23 apply to work with me and my team at
17:25 Sculpt by Science. We have the best
17:27 doctors. I just brought on a orthopedic
17:30 surgeon on the team. Let's move on. The
17:33 final one and the most important one. I
17:35 put this here because it's not sexy, but
17:38 it will probably be the most important.
17:40 This should really be at number one. It
17:42 is sleep. If you're sleeping less than 7
17:46 hours, you're playing the game on hard
17:49 mode. You are walking every day with
17:53 weight ankles. You're walking every day
17:55 with a weighted vest. And without
17:57 getting into the nitty-gritty of the
17:58 science, when you're asleep, it's when
18:01 all the right amount of hormones are
18:03 produced. It's when your body is fixing
18:05 all the damage you've done to it. And
18:07 it's actually when most of the fat loss
18:10 is happening. When I was sleeping less
18:11 than 6 hours, I would do an hour of
18:13 cardio and only lose half the amount of
18:16 weight. I would train more and only gain
18:18 half the amount of muscle. So, just
18:20 getting 1 hour of extra sleep doubles my
18:24 weight loss, doubles my amount of muscle
18:26 that I can gain. It doubles my mental
18:27 clarity. The version of Dr. Mike that I
18:30 can be. But the usual culprits of why
18:32 you're not sleeping enough is this.
18:34 Number one, you don't respect yourself
18:36 and you don't respect your sleep enough.
18:38 I encourage you to just take a moment
18:40 and say, "Excuse my French everything
18:44 and I'm going to prioritize myself and
18:46 make sure you're sleeping 7 hours." Make
18:48 that at the top of your list. If you've
18:50 tried everything, get it. Get to 7
18:52 hours. Say, "Hey, that's my goal. Forget
18:53 the diet. Forget walking." Obviously,
18:55 those are easy things to do, but really
18:57 focus on your sleep as your priority.
18:59 And you'll notice you'll eat less.
19:00 You'll notice you'll eat healthier.
19:02 You'll notice that you'll build muscle
19:03 quicker. Think of yourself as a
19:05 professional sleeper and make that a
19:07 priority. But the other thing that I see
19:08 that stops people from sleeping that is
19:10 they're drinking caffeine in the
19:12 afternoon. I have a hard cut off of
19:14 12:00 and caffeine keeps you awake and
19:17 it actually stays in your bloodstream
19:19 for hours on end after. So if you're
19:22 drinking coffee at 100 p.m. 2:00 p.m.
19:24 3:00 p.m. 4 p.m. I know some crazy
19:27 people drinking caffeine at 6:00 p.m.
19:29 and they say it doesn't affect them. Of
19:31 course it does. The third thing I see is
19:33 that people don't have a sleeping
19:34 routine. We right now all use our
19:37 devices and my laptop, your TV, my phone
19:41 is a mini sun emits the same ultraviolet
19:45 light which tells your brain and
19:47 decreases the chemical that is
19:49 responsible for making you feel sleepy.
19:51 What you can do is at least 1 hour
19:53 before stop looking at any screens or
19:56 you can get blue light blocking glasses
19:58 from a company called True Dark and they
20:00 need to be amber color. Another company
20:03 is called Sleep ZM or you can just go on
20:05 Amazon and type up blue light blocking
20:08 glasses and this will allow the
20:10 ultraviolet light that is stopping your
20:12 sleepiness hormone from being produced
20:14 to produce naturally. I just tell all my
20:17 clients, hey, when you start seeing the
20:18 sunset, put on your Terminator glasses
20:20 and you're good. That's another reason.
20:22 Sometimes the bedroom temperature,
20:24 sometimes my clients are drinking water
20:25 too close to bedtime. Sometimes they're
20:28 eating too close to bedtime. So even
20:30 though you've had a meal, your body is
20:31 still breaking down all the food you've
20:33 given it, making it harder to sleep. So
20:35 that's what I recommend is just
20:37 developing a sleeping routine. And it's
20:39 called 10 321. 10 hours before bed, no
20:41 caffeine. 3 hours before bed, no more
20:44 food. 2 hours before bed, no more
20:46 liquids. 1 hour before bed, no more
20:48 screens or put on your blue light
20:50 blocking glasses. And these are the
20:52 habits that all of my clients after
20:56 joining Sculpt by Science, at bare
20:57 minimum, we do. so so much more. But at
21:00 bare minimum, these are the things that
21:02 they take with them the rest of their
21:03 life. I always tell them, hey guys, I
21:05 don't want anyone to ever come in my
21:07 company and say that they didn't get the
21:08 result they desired. Obviously, humans
21:10 are humans and they can make their own
21:12 mistakes. But as long as they revert
21:14 back to these five golden rules, they'll
21:16 lose the weight and they'll be like,
21:17 "Hey, Dr. Mike, I maybe fell off, but I
21:19 did what I had to, which we all do as
21:20 humans. I've done it." I'll leave it
21:22 there. If you want a more indepth video
21:24 on how to calculate calories, how to
21:27 build your own custom plan, what you
21:29 need to do to change up here mentally, I
21:31 highly recommend you watch this video.
21:33 This video has gained about a million
21:35 views in a couple of months, and it's
21:38 being shared tremendously. If you read
21:39 the comments, I've never seen a more
21:41 positive comment section. I honestly
21:42 think it's the number one video on body
21:45 recomposition in the world. Have a
21:47 watch. I'll see you in the next one.
21:49 Cheers.
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