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