Dr. Michael Diamonds' Five Underrated Habits for Getting Fit

Background

• Presenter: Dr. Michael Diamonds, Medical Doctor, New Professional Natural Bodybuilder
• Experience: Over a decade in fitness and bodybuilding
• Objective: Share five underrated habits to improve physique, with examples from personal and client transformations

Habit 1: The 15,000 Steps Rule

• Key Idea: Aim for 15,000 steps daily for fat loss and cardiovascular health
• Benefits:
  • Utilizes fat stores over glycogen
  • Easier to maintain consistently compared to running
  • Supports cardiovascular and mental health
• Implementation Tips:
  • Start with 10,000 steps, work up to 15,000
  • Integrate walking into daily activities (e.g., during calls, commutes, rest periods between exercises)
  • Use fitness trackers for monitoring

Habit 2: Prioritize Protein

• Formula: 30-50g protein + Caloric Deficit + Weightlifting = Muscle Building & Fat Loss
• Protein Importance:
  • Promotes muscle growth
  • Encourages satiety, aids in caloric deficit
  • Increases thermic effect, burns more calories during digestion
• Practical Guide:
  • 50g protein per meal for a 200lb individual
  • Use the "26810 method" (2 scoops whey protein, 6 oz chicken, 8 oz steak, 10 oz tuna)
  • Track intake with apps like MyFitnessPal

Habit 3: Sleep – The Awakening

• Importance: Sleep 7-8 hours for optimal recovery and performance
• Risks of Poor Sleep:
  • Reduces testosterone, impacts energy and mental clarity
  • Increases risk of weight gain and insulin resistance
• Tips for Better Sleep:
  • Set a routine bedtime
  • Limit evening meals and caffeine
  • Morning light exposure to reset circadian rhythm

Habit 4: Train in the AM, Eat in the PM

• Benefits:
  • Boosts productivity and energy throughout the day
  • Supports intermittent fasting
  • Allows higher caloric intake later in the day
• Intermittent Fasting:
  • Begin with a 12-hour fast, extend to 16/8 pattern
  • Use caffeine pre-workout if needed

Habit 5: Track and Plan Meals in Advance

• Advice for Busy Individuals:
  • Track meals the day before
  • Eat the same meals consistently throughout the week
• Benefits:
  • Reduces decision fatigue
  • Improves dietary consistency and results

Bonus Tips

Tip 6: Weigh Yourself Daily

• Self-Monitoring: Adjust behaviors based on weight trends
• Benefits: Positive feedback loop, enhances motivation

Tip 7: Drink a Gallon of Water Daily

• Hydration Benchmarks:
  • Ensure clear urine
  • Drink half your body weight in ounces

Tip 8: Zone 2 Cardio

• Description: Exercise at 60-70% max heart rate
• Longevity & Health: Supports cardiovascular health
• Recommendation: 3 sessions of 20 minutes weekly

Tip 9: Intelligent Cheat Meals

• Method: Slightly higher daily caloric deficit, one cheat meal weekly
• Benefits: Positive association with food, preserves muscle

Tip 10: Use Healthy Recipes

• Benefit: Enjoy favorite foods in healthier versions
• Resource: Access to a recipe book for nutritious alternatives

Conclusion

• Resources Available: Over 800 videos and recipe book
• Call to Action: Contact for personal training services if interested in streamlined guidance