0:02 what would I do if I was starting a 30%
0:04 body fat and I wanted to get lean and
0:07 the truth is I've been in this position
0:09 multiple times the last time I was
0:12 bedridden for 5 months coming off of a
0:14 surgery and I needed to follow a simple
0:17 plan a plan that even you can copy in
0:20 five simple steps that allowed me to go
0:23 from 30% body fat to single digit and
0:24 I'm going to share each and every single
0:26 detail with you in this video a little
0:28 history on me I am a Scientist and I'm
0:31 also a medical doctor so I've undergone
0:33 multiple Transformations myself and I
0:35 would consider my physique as a physique
0:39 that's endomorphic I gain weight and I
0:42 gained muscle pretty easily but losing
0:43 fat is a challenge and I'm going to
0:45 share with you each and every single
0:46 step that I followed so that you can
0:48 copy me and you can be able to achieve
0:50 the exact same transformation so the
0:54 last time that I went into 30% body fat
0:57 was probably the most challenging and
0:59 difficult time in my life I stepped off
1:02 stage octob October 23rd 2021 the
1:04 leanest I'd ever been in the best
1:06 condition but at that very moment I was
1:10 suffering from hemorrhoids and it was
1:12 extremely painful I wouldn't wish this
1:15 on my worst enemy and I immediately had
1:18 to go into surgery because it was at its
1:20 worst stage I couldn't stand and I
1:22 couldn't sit the moment I stepped off of
1:24 that stage I immediately went to go see
1:27 a doctor it took me five entire months
1:30 to recover no going to the gym no
1:32 walking I lost a tremendous amount of
1:35 muscle tissue and it was a dark place
1:37 for me I'm going to share everything I
1:40 did mentally physically my step-by-step
1:43 process that got me out of that position
1:46 and I know that this process works
1:48 because it's exactly what I've done with
1:51 my clients whove started a 30% body fat
1:52 and how I have gotten them to single
1:55 digit I'm going to give you a bonus here
1:57 starting off step number zero I was
2:00 eating pizzas I was eating everything
2:01 wanted and the truth is I was very
2:04 depressed a lot of the times it has to
2:07 be you that has to save yourself the
2:10 first thing I did once I finally
2:13 recovered and again it was 148 days that
2:15 I was bedridden that I didn't do
2:17 anything it was very difficult for me
2:19 actually to stand and look at myself in
2:22 the mirror and ask myself is this who I
2:25 wanted to be is this my purpose and I
2:27 was looking at my physique and it was
2:30 very difficult going from looking like a
2:34 superhero on stage to being someone who
2:36 you cannot even recognize can be very
2:38 difficult but once I looked at myself in
2:42 the mirror I envisioned and I started
2:44 thinking about what I want to look like
2:47 next who I want to be and here's even me
2:49 sharing my story in the hospital in the
2:52 moment today is the day of the operation
2:54 I am looking forward to putting this
2:57 behind me looking forward and starting
3:00 to work like I did in the past
3:03 that's in a few hours we're just waiting
3:06 anxiety's there but I'm ready and I
3:08 wrote down exactly what I wanted to
3:10 achieve the body fat percentage I wanted
3:12 to hit how long I wanted this process to
3:16 be why I wanted this to happen and I
3:19 fully understood what my North Star is I
3:21 wanted to be a better husband for my
3:23 wife I wanted to be attractive for her I
3:25 wanted to have confidence in myself
3:27 because at that moment my confidence was
3:29 shattered I didn't even want to share
3:31 that video on YouTube Once I finally
3:33 understood what my North Star was I said
3:35 you know what I'm going to share this
3:37 story and hopefully it inspires one
3:40 person and your North Star may be your
3:43 kids maybe it'll be finding a partner
3:46 maybe it will be becoming the 2.0 man or
3:48 woman that you envision yourself to
3:50 become becoming a successful CEO or
3:53 running a successful company and in that
3:56 image you need to be in shape part of
3:58 that is being in shape you need to
4:00 become that person and once I understood
4:02 okay Step Zero this is my North Star
4:04 this is why I'm doing what I'm doing it
4:06 gave me tunnel vision whenever I was
4:08 faced with making a difficult decision
4:10 between eating the particular food or
4:11 skipping my steps or not going to the
4:14 gym I would always think about my North
4:16 Star and when you can have a strong
4:18 attachment to why that goal is so
4:19 important you're always going to reach
4:21 your goal no matter what those are the
4:23 best people that I love working with is
4:25 that they've written down they've
4:26 manifest they're manifesting they're
4:28 thinking about what their vision is
4:30 they're visualizing what that looks like
4:32 and the more detail you get with that
4:35 the better results you get now that the
4:37 mindset is out of the way what a step
4:39 number one and step number one and I'll
4:41 share exactly everything I did I said to
4:44 myself Mike let's go back to basics and
4:48 the first step is tools of the Titans
4:49 and the tools that I was going to
4:52 utilize as a part of my system so we
4:54 need to be able to track if we're making
4:57 progress or not so this is what I did I
4:59 had a food scale and I had a weight
5:01 scale but what I needed was a tape
5:04 measurement as well because I've lost a
5:06 tremendous amount of muscle not going to
5:09 the gym for five months and just eating
5:11 anything that I wanted I got a tape
5:12 measurement because what a tape
5:15 measurement can do that a scale can't is
5:16 that a scale will either show you if
5:18 your weight's going up or down but what
5:20 is going up and down exactly is that
5:22 muscle is that water is that fat and
5:24 with a tape measurement you can see
5:26 without cheating what the size of your
5:28 chest is and what the size of your waist
5:30 is and I'm going to share with you my
5:32 measurements over the first 16 weeks of
5:34 what I did I also utilize these tools as
5:36 well I downloaded an app called happy
5:39 scale and happy scale is an amazing app
5:41 that allows you to track your weights
5:43 each and every single day but it also
5:45 gives you a moving average and it shows
5:47 you a graph and that's really what the
5:49 scale should be for is to show you the
5:52 trend of what your weight is cuz every
5:53 day you're going to get a different
5:55 number and you don't want to be
5:56 manipulated and you don't want your
5:59 emotions to be manipulated or your
6:00 confidence to be wavered with your
6:03 process and it can show you if your
6:05 trend is going down or if it's going up
6:06 and I downloaded that app and it's
6:08 amazing and it also shows you what your
6:11 real weight is using an algorithm based
6:13 off of all the inputs that you've put in
6:15 and the second app that I utilized in
6:17 that time was an app called My Fitness
6:20 Pal and what my fitness pal does for you
6:24 is that it's a diary it keeps track of
6:25 everything you're doing and I think at
6:27 some point in the future once AI is
6:29 corrected you're going to have like a
6:30 pin on you and it will see everything
6:32 you're eating and it will really
6:33 calculate all the food that you're
6:35 eating for you now we're doing it more
6:37 manual and we're using my fitness pal as
6:40 a diary to really calculate okay how
6:43 much money right how much calories am I
6:45 putting in right and you also want to
6:46 track how many calories you're putting
6:48 out so my fitness pal was the second
6:50 tool that I utilize to track all the
6:52 foods because if you're not tracking you
6:54 don't know how much fuel you're putting
6:57 in so you can't change anything if it's
7:00 not working you really need to know okay
7:02 what is it that I'm putting in so that
7:04 in the future you know if this is
7:06 working or if it's not working and how
7:07 to adjust that and I'm going to tell you
7:09 exactly the macers that I followed and
7:11 how I calculated that and I also used
7:14 the camera app photos will never lie
7:16 photos and videos will allow you to see
7:19 if there's any changes from week to week
7:20 and putting the photos next to each
7:22 other and analyzing them from neck
7:25 downwards each and every single week can
7:27 allow you to see if there's any changes
7:29 happening now this may be difficult for
7:31 you to to do on your own and being
7:33 objective so maybe showing a family
7:36 member or your partner or your friend
7:38 and ask them if they see any difference
7:40 may be very very helpful and also
7:43 utilizing the notes app at each week
7:46 from Week 1 to 16 I would put my photos
7:48 next to each other a week apart and what
7:50 my new weight was those were the tools
7:52 that I utilized and I said Mike keep it
7:54 simple I'm going to weigh myself every
7:57 morning just as a habit I'm going to
7:58 track all the food that I ate and I'm
8:00 going to show you guys the simple way I
8:01 did this where I didn't have to think
8:04 about it anymore and I logged in my
8:06 weights into the happy Scale app and I
8:08 logged all my food and then finally I
8:11 also had an Apple watch now this Apple
8:13 watch right it uses a thing called a
8:16 move ring but it may not be the most
8:19 accurate right but it is inconsistently
8:21 consistent so it can determine how much
8:23 your body moved that day and how much
8:25 calories you burned and it's pretty
8:27 accurate when I did the exact same
8:29 things every day I would burn the exact
8:32 amount of calories and if I went on an
8:34 extra jog it tracked that for me and in
8:36 simple terms I just use the watch to
8:38 track my steps but also how many
8:41 calories I burning overall as just a way
8:43 to measure right just to have some sort
8:45 of measuring stick and this is what I
8:47 utilize as a tool consistently so a
8:49 quick recap I track my weight every
8:51 morning and then immediately I put it
8:54 into Happy scale and honestly the night
8:56 before I would actually inut all my
8:58 macros into my fitness pile and my
9:00 fitness pile can calculate your own
9:02 macros or if you want to verify your
9:05 Macros just type up macro calculator and
9:07 input all the details that my fitness
9:09 pal ask you as well and just take the
9:10 macros that is from there and I'm going
9:13 to show you guys how I did mine I would
9:14 track my food actually the night before
9:16 so I knew everything I was eating so I
9:19 didn't have to really spend my brain
9:20 power and I just ate the same food all
9:23 over again and then once a week I would
9:26 do tape measurements shoulders chest
9:28 waist at the belly button line glutes
9:32 and ult o my thighs and I did that once
9:34 a week but I repeated this process over
9:36 and over again so now you know what
9:38 tools I utilize this is some of the data
9:40 that I gathered over the 16 weeks so you
9:42 can have an idea of everything that I
9:43 was able to go through now my starting
9:48 weight was 200 lb and I believe I was at
9:50 30% body fat according to it test I was
9:52 holding a lot of fat in my glutes and
9:53 you guys can see there's a lot of fat
9:55 tissue in my glutes and a lot of fat
9:58 tissue in my legs and i' had also lost a
10:01 tremendous amount of muscle now my chest
10:04 once I measured it was at 42 in and my
10:08 waist was nearly at 40 in coming in at
10:11 37 in believe it or not after 4 months I
10:15 only lost 11.2 lb and my weight coming
10:30 188.000 in so my chest stayed relatively
10:34 the same however my waist went from 37
10:36 in to
10:40 33.7 in so I lost a lot of the weight
10:43 and fat tissue from my waist now
10:45 although I didn't lose a lot of weight
10:48 on the weight scale I lost a lot of
10:50 weight on my waist which is a great
10:53 indication of you maintaining SLB
10:56 building muscle tissue and losing fat
10:58 and this is why measuring is so
11:00 important because you can see changes in
11:01 different parts in your body which is a
11:04 lot more confirmation so this data was
11:07 incredible for me to track step number
11:10 two is rebuilding all the muscle that I
11:12 lost the way we need to look at building
11:15 muscle it's a massive part of the
11:17 equation it's the long-term investment
11:19 this might be very obvious to many but
11:22 not obvious to most or when you train
11:24 you need to think of yourself as a
11:27 sniper we want Precision so when a
11:29 Formula 1 driver is racing against each
11:32 other they're trying to take every turn
11:34 as sharp as they can as quick as they
11:37 can and as efficiently as they can so
11:40 that they can have the shortest time to
11:42 finish a lap and the person with the
11:43 shortest time wins right the quickest
11:45 person on the track and when you look at
11:48 like a Formula 1 driver every turn they
11:51 make is precise it's efficient and they
11:53 always try and make it better and better
11:55 so with rebuilding the muscle that I
11:58 lost I had to be very efficient with my
12:01 entire process so number one what
12:03 training plan and structure did I follow
12:05 I actually ended up buying Jeff
12:08 nippard's guide to body recomposition
12:12 full body training program I followed a
12:16 5day full body training split and the
12:18 rep ranges for all his workouts were
12:21 between six and 12 reps and I'll I'll
12:23 share exactly why I decided to do full
12:26 body I'm going back into the gym when I
12:27 was talking about efficiently doing
12:30 things within the first couple of weeks
12:32 my main focus wasn't on lifting the
12:34 heaviest weights but was to make sure
12:36 that I was executing each and every
12:39 single exercise as efficiently as I
12:43 could with perfect form so that with the
12:44 weights that I'm using I'm translating
12:46 all the weight into the muscle
12:49 adequately when you're doing weight with
12:52 bad form you're losing all the weight in
12:54 inefficient exercises and you're not
12:56 truly targeting the muscle so that you
12:59 can rebuild it so I focused on war in my
13:02 first couple of weeks and what was also
13:04 good about the program is that it allows
13:08 you to write in what weight you used on
13:10 that particular exercise each and every
13:12 single week after I finished 5 days I
13:14 could see what weight I did the previous
13:17 week and my goal was to beat that weight
13:19 and over the course of 16 weeks I could
13:22 see that my bench went from 100 lb all
13:26 the way to 315b bench and I could also
13:28 see this represented in my tracking when
13:30 they changed and I tracked each and
13:32 every single workout so the things I
13:35 focused on was making sure that I was
13:37 challenging myself each and every single
13:39 week I was going very slow in the
13:41 beginning as I'm still fearful that I'm
13:43 going to rip any stitches or that I'm
13:44 going to injure myself very early and
13:47 I'm back to square one I focused on the
13:49 form then I focused on making sure that
13:51 I was executing with great technique I
13:54 was also writing down each and every
13:56 single weight each and every single set
13:58 in a booklet and I did this each and
14:00 every single week and I knew that as
14:02 long as the numbers were increasing I
14:04 was sure I was building more muscle so
14:06 I'll give you an example it's all about
14:08 how much tension you're putting onto
14:09 your muscle right so let's picture this
14:12 as a muscle fiber if this is 10 lb it
14:14 can maintain the tension now let's say I
14:16 increase this by 20 lb right it's still
14:18 maintaining the tension but if I do it
14:21 to 40 lb right you can like get a tear
14:24 however if I'm building muscle it can
14:26 usually deal with more tension that's
14:29 being pulled down so the way way you can
14:31 think of this is that as you're
14:33 increasing weight and you're seeing that
14:34 you're increasing weight for a number of
14:36 reps it's actually a great indication
14:39 that your muscle is building more that
14:41 it can deal with a new level of tension
14:44 a new amount of muscle tissue so I went
14:47 through this entire 5-day program again
14:48 what I'm going to do now for all of you
14:50 guys have stayed here I'm sharing with
14:52 you guys a 5day training split that you
14:54 can follow on your own I'll put that in
14:56 the link of the description for you guys
14:58 all I ask in return is leave the video
15:00 with a like and you know what I'm even
15:02 going to give you a guide on what I was
15:05 eating at that time so just keep on
15:06 watching till the end I'm going to show
15:08 you where to get that so that was my
15:10 entire training routine I did full body
15:13 for 4 months consistently what I liked
15:16 about that particular training protocol
15:18 is with full body because you're only
15:20 targeting one muscle usually at a time
15:23 instead of doing three exercises per
15:25 muscle it allowed me for a lot better
15:28 recovery and Recovery is equally as
15:30 important as the stress that you're
15:32 causing to the muscle so I felt well
15:34 recovered for my next session especially
15:37 cuz I was working my way back into being
15:40 able to build muscle and lose fat so I
15:42 love that I was able to just focus it on
15:44 one lift per muscle group without having
15:46 to deal with delayed onset muscle
15:49 soreness so I wasn't discouraged from
15:51 going to the gym the next day and I also
15:54 like that I could really put all my
15:57 effort on one exercise on one body part
15:59 I also like that it was very aining cuz
16:02 it can get boring doing three exercises
16:04 of one muscle three exercise of the
16:06 second muscle and maybe two of the other
16:08 so that's another particular factor that
16:11 I loved about the program so a rep range
16:13 of 8 to 12 and I did this consistently
16:14 with good form and that's what I
16:17 recommend to you guys go into the gym
16:20 focus on form focus on technique and if
16:22 you're making progress you need to track
16:25 it if you're not there's no way you'll
16:27 know if you're truly increasing your
16:30 weight and what will happen is you'll
16:32 just go into the gym and try and get
16:34 through the workout and a month will
16:35 pass and you'll wonder why you haven't
16:37 built any muscle it's cuz you haven't
16:39 really been challenging yourself and
16:41 another mental barometer that I like
16:43 utilizing to see if I'm making progress
16:46 is whenever I have a weight I ask myself
16:49 how uncomfortable am I and I'm always
16:51 asking myself if I'm challenging myself
16:54 and if I notice that I'm not then I'll
16:56 know hey Mike it's actually time to try
16:58 and increase the weight and you might
17:00 fail right if you feel like something's
17:03 not feeling too good and that's fine try
17:05 it again the following week let's move
17:08 on into step number three the easiest
17:10 diet to follow when you're trying to
17:12 build muscle and lose fat so you want to
17:15 go from 30% body fat to 10% now the
17:17 second point with building muscle if you
17:19 increase how much muscle mass you have
17:21 that will bring down your fat mass
17:23 percentage now the thing that will
17:26 affect your fat Mass the most is always
17:29 going to be nutrition now now let me run
17:32 you through everything I did I used my
17:35 fitness pal to calculate my macros and I
17:37 also use macro calculator to calculate
17:40 my macros and I took the average now
17:41 this just gives me an average and again
17:44 I'm a more experienced coach so these
17:47 were my calories and macros that I ended
17:49 up following so the general
17:50 recommendation I give to everyone is
17:53 give yourself one gram of protein per
17:56 pound of body weight but I know myself
17:58 and I always respond better to more
18:01 protein just because I like eating I get
18:04 hungry very quickly so I went for
18:08 1.25 g of protein per pound and what
18:10 that ended up giving me is
18:14 245 g of protein at the beginning I also
18:18 calculated for me to be eating 300 G of
18:22 carbs and finally I came out to being at
18:26 62 G of fat and now a lot of you guys
18:29 may be like Wow Mike that is so many
18:32 calories and for reference I'm 5'8 I was
18:34 trading five times a week and I was at
18:37 200 lb now for most of you at 30% body
18:40 fat you're fat you have nothing to lose
18:43 so rather focus on eating the most
18:45 amount of calories and trying to lose
18:47 weight on that amount of calories so I
18:49 started at those macros and they were
18:52 great for me so I input that data into
18:54 my fitness pal and again you can
18:56 calculate your own using my fitness pal
18:59 and calorie calculator I put myself in a
19:01 slight deficit to lose a pound of fat a
19:04 week and that's what I recommend to you
19:05 don't try and do more don't try and do
19:08 less typically when you do more you end
19:09 up not following the diet really well
19:11 you end up being very hungry and you
19:13 also end up losing a lot of strength
19:14 which consequently means you'll probably
19:16 also lose a lot of muscle only do one gr
19:19 that's my recommendation to you and what
19:21 was the diet that I decided to follow
19:23 when I coach my clients and when I coach
19:25 myself I know that if I'm trying to
19:28 change my diet every day very likely I'm
19:31 going to to get over it and some days I
19:33 probably won't track because I know that
19:34 I'm going to be very busy I'm in
19:37 meetings all day so what I did I decided
19:40 I'm just going to track one day and I'm
19:42 going to eat the exact same food so this
19:44 is exactly what I ate I made four
19:48 chicken wraps that the first two wraps I
19:50 would eat for lunch so I was practicing
19:52 intermittent fasting Going Back to
19:54 Basics so I had a coffee in the morning
19:56 I had two wraps for lunch and I had two
19:58 chicken wraps for dinner and this made
20:00 my process so much simpler because all I
20:03 needed to do was prepare the same
20:05 ingredients and I knew exactly what the
20:07 weight was cuz I tracked it the day
20:08 before and I didn't need to think about
20:10 it again so I had two chicken wraps for
20:13 lunch and I had two chicken wraps for
20:16 dinner and then the third meal that I
20:18 ended up having was a bowl of oats and
20:20 then as a snack I was having four ice
20:23 creams and I tracked that on my fitness
20:25 pal and I ate that over and over again
20:28 every day and you should do the same
20:30 without making things too complicated
20:32 for yourself sit down with my fitness
20:35 pal spend an hour figuring it out and
20:36 then track all the foods you want to eat
20:38 go into your kitchen track the barcodes
20:40 track the weights of everything that you
20:42 want and then eat that diet for the
20:44 entire week what I also liked about this
20:47 approach is that it reduced the
20:50 variability and everything was a lot
20:51 more consistent I was going to the
20:53 toilet more consistent I was following a
20:56 very structured routine so I highly
20:58 recommend pick four meals you want want
21:00 to eat and then eat the same meals for
21:02 the whole week and then the following
21:04 week you can decide if you're bored of
21:06 the food or if you need some variation
21:08 and right now what I'll do for you guys
21:10 is I'm going to give you my recipe book
21:13 that has 21 different recipes in that
21:15 book there's five breakfasts five
21:18 lunches five dinners and five snacks and
21:19 I want you guys to be able to do the
21:21 same and all you the the ingredients are
21:23 there I show you videos of how to
21:25 prepare those meals just figure out
21:27 which are your favorite four that you
21:29 want to follow try it on my fitness pal
21:32 and then what happened over the 16 weeks
21:35 is my protein stayed the same so that
21:37 never changed although it did in the
21:40 next four months but where I reduced my
21:43 calories the most over the 16 weeks was
21:46 on my carbs so I started at 300 G of
21:49 carbs and after 4 months I got to as low
21:53 as 190 G of carbs in the first 4 months
21:55 so basically what I did each and every
21:58 single week or two weeks I would reduce
22:02 my carbs by 100 to 150 calories in total
22:05 and 100 calories is usually 25 G of
22:08 carbs I was usually reducing about 25 G
22:11 of carbs so I went from 300 to
22:14 275 and so on and each week I was
22:17 reducing my carbs and my fats I changed
22:19 minimally so in the 16 weeks I went from
22:23 62 G of fat to 57 so the main component
22:26 I was always adjusting was my carbs and
22:28 literally if you think about it okay how
22:30 did that reflect in the diet I reduced
22:33 the portion of Oats that I was eating
22:36 and eventually I had no more oats and I
22:38 was just eating the four wraps and the
22:40 ice cream and so on so that's exactly
22:42 how I manipulated the diet and that's
22:45 what I recommend to you keep it simple
22:46 figure out what your calories are track
22:48 one entire day the night before don't
22:50 try and do it on that day because it's
22:52 very likely you fail cuz so many things
22:54 will happen you'll get a call from your
22:56 boss or some employee will be stressing
22:58 you out or your kids are being cold at
23:00 the principle you'll miss meals because
23:02 you didn't plan ahead so track your
23:04 meals the day before and spend the whole
23:06 week eating the same food use your food
23:08 skill to make sure that you're having
23:10 the correct portions and then at the end
23:11 of the week once you've tracked
23:13 everything and see hey did I make
23:15 progress if you are don't change a thing
23:17 ride that wave as long as you can and if
23:19 you're not seeing any progress then say
23:21 okay cool I'm going to change my oats
23:25 from 100 G of Oats to 70 G of oats and
23:28 that will reduce Me by 25 G of carbs and
23:30 then follow the process again and be
23:32 meticulous about it like an F1 driver
23:34 right you're trying to take every corner
23:36 as sharp as you can as fast as you can
23:39 and being precise is going to help you
23:41 so that was step number three is
23:44 following a consistent nutrition plan
23:48 now step number four is to also add an
23:50 insurance policy right so we know that
23:52 okay Mike you're burning calories from
23:54 the training and remember guys I'm
23:56 recovering from a surgery so I'm being
23:58 very careful and I'm trying to lose fat
24:01 from the diet right and I'm saying how
24:03 can I make sure that I lose fat
24:06 consistently and the Beautiful part is
24:08 is that I couldn't really run cuz I
24:09 didn't want to rip the stitches that I
24:12 was having what I did was walk it's all
24:15 I could do have a dog blue and all I did
24:17 with blue is make sure I tracked on my
24:20 watch that I hit 10,000 steps and
24:23 because the walking was so easy it just
24:25 felt like I wasn't really doing anything
24:27 sometimes I would walk with my wife or
24:29 I'd walk with my dog blue and I was
24:31 noticing the weight coming off my
24:34 clothes weren't feeling as tight my
24:36 pants were starting to fit better even
24:37 before the weight scale was moving there
24:39 was some weeks in the beginning where
24:41 the weight scale didn't move at all but
24:42 I noticed that my clothes were fitting
24:44 different and that's actually an even
24:47 better barometer compared to using a
24:49 weight skill or the tape measurements
24:51 right and the walking was amazing
24:53 because it was minimal effort and I know
24:55 from my research that the walking would
24:57 tap many into fat stores but why I like
24:59 the walking so much more is that the
25:02 risk for me tearing my stitches was very
25:05 low and also that I wasn't feeling as
25:07 hungry whenever I increased the
25:10 intensity of my cardio I was always so
25:12 much hungrier so the chances of me
25:15 making a mistake was so much higher and
25:17 it was so nice to see my weight come off
25:19 just by walking it was so good to see
25:22 that I remember in the past when I would
25:25 have to sprint on a treadmill in uni or
25:27 do crazy levels of high-intensity
25:29 interval training and that was so nice
25:31 to know that all I had to do was walk a
25:33 little bit more and over that time I
25:36 went from 10,000 steps over the 4 months
25:38 to as much as 15,000 steps and that's
25:41 the only cardio I followed I kept it
25:43 simple and it worked and it works for
25:46 all of my clients my clients are not
25:49 people who can spend hours in the gym
25:51 they need to keep things simple because
25:53 they're running multiple businesses or
25:54 they're having a career where they need
25:56 to go perform in different places and
25:59 yes adding that hit at some point can be
26:02 beneficial but that's such a small thing
26:04 that we need to to add so just walk I
26:05 know some of you are just like Mike I
26:08 don't feel like I'm doing anything or it
26:10 doesn't work just walk it's the simplest
26:13 thing you can do and it's easy for you
26:15 to increase without any risk we don't
26:17 want to work hard we want to work smart
26:22 let's move over into step number five
26:26 this for me was hard and easy because I
26:27 was still in a lot of pain from the
26:30 surgery so my sleep wasn't the best but
26:33 it was something that I improved so what
26:36 I focused on was getting myself out of
26:39 that rut in terms of being depressed
26:42 it's very easy to not stick to a routine
26:45 watching Netflix till very late I was
26:48 spending time in Discord and you know
26:50 taking calls at 3:00 a.m. just because I
26:54 could um wasn't good for me so the first
26:57 thing I did was establish a regular
26:59 routine and saying hey 10: p.m. I want
27:00 to be in bed and I want to wake up early
27:02 I wanted to start seeing the sun again
27:05 doing that allowed me to feel sleepy at
27:08 the right time and feel energized in the
27:10 morning so I trained my body to do that
27:12 so I established a good sleeping routine
27:13 right once I said you know what it's
27:17 done now I'm really focused and then
27:19 after that I was like okay let me not
27:20 have all my lights on and I started
27:22 dimming my lights so I could signal to
27:24 my brain hey it's time to go to bed Mike
27:27 what I would also do is make sure that I
27:30 had my last ma major meal at least 3
27:32 hours before bed and yes I would still
27:34 have some ice cream snacks the ice
27:37 creams that I was having and I would set
27:40 a hard line to stop working cuz I could
27:42 very easily just start uh texting
27:43 everyone and making sure everyone's good
27:46 I made a hard decision to do that and I
27:48 started sleeping more I went from that 6
27:51 hours or 5 hours sometimes to 7 hours
27:53 consistently minimum and then I worked
27:56 to 7 and A2 and I really teetered
27:59 between 7 and 1/2 to 8 hours and that
28:01 helped my weight fly off I actually
28:04 realized that a lot of my depression and
28:06 sadness was because I wasn't sleeping as
28:08 much I noticed hey man why do I feel so
28:10 good all of a sudden and you know with
28:12 all the research as a coach I knew all
28:14 these things but I still did it so
28:16 discipline plays a massive role I sto
28:19 drinking coffee at night right or
28:21 anytime after midday I set those hard
28:24 rules for myself and I did those five
28:27 things over and over and over because it
28:29 was so easy to do and if you think about
28:31 it you see all these fit people it's not
28:34 cuz they're doing crazy things it's cuz
28:35 they stuck to the basics and they kept
28:37 it simple so I really hope you guys
28:39 enjoyed the video I'm even going to give
28:42 you like I I'm going to try and give you
28:43 everything here so you guys can see
28:46 success I hope this video was valuable
28:48 if it was leave it with a like comment
28:49 down below if you guys have gone through
28:52 something similar right where you went
28:54 through a dark place or how how how did
28:56 Fitness help you in your life and that's
28:57 why I'm so passionate about what I do
29:00 cuz I know know that I'm helping someone
29:03 by extending their lifespan and you know
29:04 having them be there for their family
29:06 longer um but I'll see you guys in the
