the fastest way to go from 30% body fat to 10% body fat in five simple steps I've managed to be able to achieve this myself multiple times and I'm going to show you guys exactly how I did it and I'm going to transpond all the information I have in my brain about how to achieve this so that for those who take action on this video I can guarantee you will be able to achieve what I've achieved myself let's not waste anytime let's dive straight in so this is me at 30% body fat grabbing my fat and genetically I tend to hold a lot of my fat in my midsection right and this is me few months later just pinching this fat and I'm going to show you how I did this in five simple steps a little history on me I've done this transformation multiple times this video and this picture you're seeing here on the left of me holding my fat tissue was the first time I did this transformation this video went viral and I was in my first year of medical school sharing this and as you guys can see this journey for me was the longest and the hardest Journey that I'd ever been on because the truth is I was driving blindfolded I was really motivated psychologically it was the thing I wanted the most along with becoming a medical doctor but it took me 7 months and was the longest and hardest Journey that I'd ever been on I was spending 3 to four hours in the gym truthfully and also following a diet making many mistakes that I'm going to prevent you guys from making for those who watch the entirety of this video and I'm harping on this because you guys may know some of the things but it's going to be the the golden nuggets that I'm going to drop throughout this video that may be lifechanging for you so that you can achieve this in five simple steps the way that I did from that 7 mon Journey 2 years later I was able to do it in 90 days imagine having all of this belly fat and then it all being gone in 90 days the amount of people who will have so much respect for you the amount of respect you'll be able to command in a room and so many people being interested in how you were able to do this you can see multiple times I was grabbing fat tissue on my frame in my midsection cuz I'm predisposed to holding fat there and then only being able to pinch it with my two fingers imagine two hands worth of fat to only being able to pinch it but of history on me guys I am a Scientist I graduated at a top 200 School in the University of Cape Town and I majored in Biochemistry and microbiology I got a full right scholarship to become a medical doctor I became a medical doctor and then I decided I wanted to build my company scul by science right and not only that I practice what I preach everything that'll sh share with you here is exactly what I've done and recently I became a professional natural bodybuilder and our goal As Natural bodybuilders is to naturally be able to maintain and build as much muscle as we can and lose all of the fat and I'm sure that's what you want this is myself standing uh alongside um the other competitors in different classes and not only have I done it with myself every single client that's come through my door over the last 3 years has been able to achieve a similar transformation if not better here's my client Tori dropping 36 in 16 weeks utilizing these five steps and we're going to detail them here so if you want something similar I highly encourage you again Watch till the end but let's get into the meat and potatoes how realistic is this before I continue guys I really want to know if you enjoy this format where it takes me very long to do the slides but I hope that it's really helpful and informative I don't want to gatekeep I want to give you guys everything if yes just leave the video The Gentle thumbs up share it with a friend uh let's move on and I need you to ask yourself is it worth it because you do have to put in the work it will come with sacrifice do you need to prioritize your work right now do you need to prioritize your fam is there's something happening in your life that has to take priority and your health has to be your priority that's massive not enough people talk about this of how much of a priority it has to be and also honestly ask yourself are you just making excuses or are you really dedicated to making this so I want you to think how realistic is this and is this a priority for me right now and if that's the casee if it is a priority let's get into it step zero this is the first thing people need to do and that not enough people think about you need to come up with targets you need to hit particular goals and when you don't have a goal it's like not having an end point in your GPS you don't have a final destination and you're going to be demoralized you're going to give up you're going to forget about it when you have to make difficult decisions it's so important to have an end goal so when I I say goal setting I'm talking about you have a very specific Target weight you know how long you want to do this for and you have a system in place that's going to get you there and if you don't set these goals if you don't make them specific you're never going to hit them it's the same thing with everything in life hey I want to get into this college so you know okay I need to get these grades to hit this goal or hey I want to get the promotion at work I need to make x amount of sales or I need to work x amount of hours it's important that you know what targets you need to hit so we will be using a client of mine a previous client of mine Tori as an example and these are the info that you'll have we'll use this later we have his body fat percentage or we don't yet we'll figure that out we have his weight he was 217 lbs when he started 35 years of age and we agreed that he's in moderate activity so there's sedentary not doing any workouts lightly active training one and three times in a week moderately active is someone I consider who trains up to five times in a week very active is someone who trains six times in a week and has a very strenuous job and Tori we determin that he is moderately active and we'll use this information later now we need to determine what is tor's body fat percentage and the best way to be able to determine your body fat percentage would be using a dexa scan and a dexa scan you can just Google dexa scan near me they can be costly but it'll be the most accurate way to determine your body fat percentage but the way coaches including my myself use it and the simplest way is what I call an eye test you can also use a skin caliper test any test that gives you some sort of data right we just want the data and we want to compare it between now and later in this case we'll just use an eye test and I'm looking at tor's physique and I'm comparing it here between the gentleman that I'm showing you between 3 to 4% all the way to 40 Tori's definitely not at 15 you can see his abs 20% you know the person can kind of start seeing the outline of the six-pack here at 25% you can see that the person has a defined chest which Tori has he has a little bit of fat here on the side but if we looking at his midsection you can see the fat at the love handles here at the curvature right that it's coming off right that they it's it's kind of leaning towards the side I would say he's 25 then I'm comparing against 30 I want to say he does have a bit more fat tissue deposited on his chest than his belly but it's not as heavy right so he's definitely not 30% so he's between 25 and 30 for the sake of this video I would say Tor is more so on the 25% and I'll be honest with you usually using an IT test can give you a good guesstimation of where you are but for the purpose of this video and you'll see how you'll you'll see how we utilize this data I'll say Tor is at 25% let me know in the comments do you agree that he's at 25% now we've determined he's a 25% body fat and he's 217 lb now we need to determine how long is this going to take so at start we want Tori at 25% and he's 217b tor's weight we need to determine what it will be to get to 10% right that's the overall goal so 1% of 27 lb right is 2.17 lb so 1% of 217 lb is 2.17 right just shift the uh decimal place twice and we know Tori needs to lose 15% body fat to go from 25 to 10 and to determine how much weight he has to lose right to get to 10% we multiply 15% multiplied by 1% right so 2.17 Tori needs to lose 32.55 poundss so I want you to do this exercise for yourself where what's your start if it's 30% and you have to get to 10% it means that you need to lose 20% right so do this exercise and then multiply 1% of your weight of your 312 lb is 3.12 multipli by 20% the amount that you need to lose and we can determine okay we need to reduce 32.55 pounds worth of fat and you're going to see how accurate this data is with the result Tori actually got so let's keep on going so 32.55 so it means his weight at 10% will be 217 lbs his current weight minus the weight he has to lose he has to be at roughly 184. 45 lb so this way we can determine okay we need to get to 185 lb so you have a clear Target 217 start 185 end right and roughly around there this is a guesstimation this is just Theory right and also how long will that take at Max I like only losing 1% of your body weight per week can you lose more is that the fastest way yes can you lose even faster I will tell you but there's a risk you tend to deal with the side effects of cutting too quickly weakness hunger irritability poor diet adherence into the future and it likely not being sustainable so the fast this way sustainably is 1% a week so that's going to take you 15 weeks if you need to lose 20% it can take you 20 weeks and sometimes I like adding four more weeks to that time for a buffer in case you get sick you're traveling any of the things that can come about so it can take Tori anywhere between 15 to 19 weeks Tori went from 217 to 181 lb and he lost 36 lb and he got to that goal right so just to show you how accurate the math is and he went from 25% all the way down to 11% decreased his body fat by more than half and that is how we determined it right so just to show you that when you set goals like this you know exactly what targets to hit and the likelihood that you hit it goes from 50% to like 90% cuz now you have targets and you can see Tori has veins coming up his abs undoubtedly he hit 10% right so let's move on so calculate your own body fat percentage step one we now have Step Zero we know what our targets are Step One is we want to lose 1% of body fat or more this is going to be the fastest way and from this point onwards guys you're going to hear things you may have heard already but I'm going to leave you with very very profound nuggets that is so important we need the perfect caloric deficit and I put this image here of Tori look at my guy he's happy he's eating cheesecake and it looks like he has a nine pack look at him he's so shredded right now but if your diet is not perfect if it's not enjoyable how long can you keep that up how long so when you do it any other way with a fat diet or you know I'm going to go on a juice cleanse when you do something you know you can't do the rest of your life you won't enjoy it and you won't get there so make sure that the diet that you're following and I'm going to show you guys how to do that you're enjoying make sure that you enjoy it it's perfect for you now to explain the science behind it is first we need to figure out someone's TDE this is going to be the Baseline and remember this is in theory we need to put this stuff in practice and I want you to understand this wholeheartedly because when you become a professional is when you can do it the fastest way so this is called the milant S Jare formula and it's basically long story short without getting too complicated there's a formula that we can calculate your total daily energy expenditure we can calculate how much energy your body's burning the whole day 24 hours we can calculate that using this formula it takes in account your height your weight your age and your gender and it also takes into account your activity like how much are you moving outside of just what your body is like and this is a great picture um illustrating 100% right it is your Bas of metabolic rate which is the energy your body uses at rest for your heart to pump for your lungs to breathe for your brain to think all of these things all these functions your body needs to live for your muscle tissue to be active that's your basal metabolic rate and that takes about 70% of all the energy that you use then 15% is your non-exercise activity thermogenesis it's the stuff you're doing fidgeting moving your hands how active you are cleaning your apartment all things nonexercise right that burns calories you have the thermic effect of food which is usually about 10% that's the calories burnt from your body digesting the food that you're putting in it and we'll talk about more of that later and then finally about 5% is the exercise activity thermogenesis the total calories burn from exercise and do you see that it's only 5% this is exactly why on a science basis you can never outwork a bad diet the workouts actually play a small role bigger picture right but they all are important I think it's important to know that there's math there of how to do that you will lose weight when you're eating less than what you're burning right or you're burning more than what you're eating and the best way I can represent this is in a barograph so calories out is all the calories that I just showed you right that entire graph your TDE it's your exercise your walking cleaning your resting calories all of this and what you need to do to be able to lose fat is make sure that you're eating less right and you're seeing here this difference here this empty Gap will be replaced with your fat right so this is a perfect way and actually let me show you guys a video that I made explaining this the best that I can this is what you want to happen on a caloric deficit you wake up each and every single morning you're fasted there's nothing in your system what you want to do is fill 20% of your caloric intake with your healthy fats that's going to help you maintain hormonal regulation amongst many things some olive oil some butter the cheese you add to your meal the egg yolks from your whole egg and that's 20% of your total caloric intake you want to allocate 40% of your total caloric intake towards your carbs this is going to be the main energy source for your brain and your body in terms of lifting and carrying out your day-to-day tasks and that comes in the source of carbohydrates you want a serving of vegetables and those 40% you want one serving a fruit in that 40% rice a great source of carbohydrates and whatever else you decide you want in terms of your carbs in this case I'm going to be using soup for today awesome you've hit your allocated 40% of total carbohydrate intake this is essential so you can perform really well in the gym it's going to help you burn more calories it is not your enemy the only problem is it's easy to overeat and then finally we want to allocate 40% of our total caloric intake towards protein a weight protein from ehp Labs Dam sent to support the boy some lean chicken breast to mix it up some white fish at the end of the day if you hit this consistently you leave yourself with about 20% of a caloric deficit and do this over and over again and this is exactly what happens you go into your storage your fat tissue and the day passes by you establish a 500 caloric deficit 2 weeks pass by and you start feeling that the weight's coming off you're looking better and feeling better in your shirts and your body has to compensate for the lack of energy that you're giving it and following a diet consistent instantly this is what you shouldn't do when you're trying to establish a caloric deficit and eventually there's going to be too many calories in here and because these are so calorically dense there's so many calories in these Foods your body has no other option but to store it cuz it has nothing else to do with all this energy so we store the burger we store the fries and if you're watching this video well you know how it goes let's move on into the next part of the video and the science is to make sure that we are eating less calories then what we're burning is we minus 500 from that total daily energy expenditure and what happens is 500 calories a day let's say you're burning 3,000 but you're eating 2,500 every day it's- 500 minus 500 and that is equivalent to one pound of fat and you'll lose one pound of fat but I'm going to show you how to lose more can we go faster than one pound a week absolutely before we dive into that I want to show you guys for all of those of you who don't know how to calculate what your own calories are and for that let's go here number one you can use an app like my fitness P here I'm sharing an app by another fellow YouTuber it's called macro Factor if you download this app I think you get it 2 weeks for free it's paid after that I highly recommend it invest in your health guys like without Health there's nothing invest in this this will work all right for those needing to figure out calories and macros but but what you can also do and I'll just show this is the easiest way I can show you is you can also just plug in this data that mathematical equation I was showing you you can plug this into AI so in here I put I want to lose one pound of fat per week these are my stats 35 years old male and I am 217 lb and I'm actively I'm moderately active right and you guys can search your activity Factor on Google and if you click on images this one here is the best one right so I'm showing you remember I was saying 1 to 3 days you're lightly active moderately active is 3 to 5 days so Tori was working on 5 days in a week and you guys can just determine right which which activity level you are moderately active heavily active very active just read the description so let's go back and I ask AI how many calories should I eat and then I also say when you calculate my calorie intake give 20% of my total calories towards fats to give me the macros give me 1 g of protein per pound of body weight and the rest of my calories towards carbs give me the results in total calories protein carbs and fats the AI is very clever it's going to do all the calculations I would do manually and I'm just going to hit enter so you see it's talking about TDE you see it's saying there one pound of fat approximately 3,500 calories right 3,500 divided by 7 days in a week that is going to be 500 calories a day so it's using that formula that I showed you guys earlier and it's calculated that for you you see it's using the BMR it's using that exact same formula so you can save yourself the time remember I asked it to give me 1 g of protein per pound of body weight 20% of my total calories towards fats and now it's calculating everything these are the macros that Tori got 259 calories this is how much he should be eating to be in a caloric deficit and remember I said 1 g of protein per pound there it is carbs he has to eat 285 G of carbs and 56 G of fat this is very easy to calculate now what I do want to say right for the purpose of this video when you calculate your Macros it is in theory personally I've done this for 10 years I've not calculated my macros in the last nine why it's because I already put the theory into practice so I know my numbers cuz I've put it into practice so these numbers is a Baseline and you will change them so don't be so fixated on the macros just put them into practice due to the work utilize apps like my my Factor my macro factor in my fitness P to track again I'm not affiliated with any of these companies but you guys may be like right now all of you guys all you Pros like I've tried this before it didn't work and the truth is is that you're no different from me the likelihood is you're making some mistakes and I'm going to highlight them so the first mistake I see people make is not tracking your food with a nap and the truth is maybe you're being lazy so use the app like macro factor and I wanted to sh share this video with you guys from a a guy met uh it's a really good video this is what happens when you don't track probably 100 no here's what 100 calories actually looks [Music] like so what I wanted to show you guys is like look at the difference of what 100 calories looks like between different foods look at this popcorn so much and then look at just how many M&M's and look at oil just 10 G of oil is 100 calories so this is so common two Oreos is 100 calories you know people eat dates and they like yeah dates are healthy so I'm going to eat this so it's so common it's very very common for people to think they're eating the right amount of calories but when you track it you're sure that you're actually eating the right amount so please track your food use an app and use a weight scale because all those foods that you saw they were vastly different maybe you put too much oil in your food here if you put too much oil in your food three times and it's 100 calories the 500 calories you thought you burnt you didn't because already you messed up with your oils this is so common there's it happens so often so then people get frustrated because it's them and I say this to all my clients the more detail you put in your diet the more detail you'll see in your body professionals are thorough be very thorough and you just need to do it once and you won't have to ever do it again second mistake is I see people they're eyeballing too much you get lazy and you're like you know what I'm just going to put as much peanut butter same with the olive oil they're like I'll just eyeball it right and you'll keep on making this mistake a week will pass and you won't see results third mistake I see is I see people drinking their calories they're going to Starbucks they're like ah it's just liquids right it's no those are calories track it and then finally he like people aren't consistent enough if you're having blowout weekends where you're having a cheat meal and you're eating this and you're eating that and you know that you shouldn't do it inside you know you shouldn't do it but you're doing it it's like it can't be that bad yeah you won't get your result with getting to single digit getting to 10% you need to be meticulous and my encouragement for everyone is just try it once in your life just get a six-pack once in your life just to see how it feels I promise you it'll be the best thing you ever did for yourself but don't also cut out food groups guys don't do fat diet make it enjoyable make it perfect just calculate it all in general 80% of your foods that you make that you track in an app should be Whole Foods 20% can be anything you want so it can be a burger right it can be a ice cream it can be anything you want that's a simple way I can show you guys but I just showed you how to calculate it and just to take it a step further I can say build me a custom food plan based on these macros I need to point this out I don't personally do this cuz I have all the knowledge I need in my brain with different specialized techniques that the AI will never give me in terms of recipes just even in general and understanding a person but you can see here it can build you a plan it can build you a plan and you can switch it out and you can tell it what you want and what you don't look it's giving you the macros there and it's giving you the serving sizes so just for those who are like hey I need a diet plan use that that's what I mean by the perfect caloric deficit and let's see uh just to give an example oatmeal and Greek yogurt that's nice grilled chicken Canoa okay cottage cheese and apple okay sweet potatoes with salmon not bad like it's basic right but you can switch the dinner maybe for a burger right you switch the salmon for a lean uh lean Patty and instead of sweet potato you have a burger bun diet is the most important is why I'm stressing this so hard but the second step is going to be the cardio accelerator now remember when I said it's energy in and energy out we just covered the energy in portion which is why I spend so much time but to speed up fat loss we can also ramp up our energy out and I'm going to show you some of the interesting things things I'm doing with my clients now and I'm going to talk about cardio protocols right and Tori used these again informal and formal cardio informal cardio is just walking outside just steps formal cardio is when you're using a specific machine you're going to be there how many times a week frequency you're going to be there for a duration of time 20 minutes 30 minutes and also you have a certain intensity how intense are you going to be when you're doing this form of cardio and I'll show you guys an example so step two informal cardio most people don't even consider walking as a tool because according to Mayo Clinic the average American is walking 3,000 to 4,000 steps right and I'm going to show you guys why improving this will be so good according to the science and people think it's useless but I'm going to show you these are 10 ways to get informal cardio stand for the last 5 minutes of every hour and just walk I have a treadmill here behind me so literally after this video I'm going to walk while I'm on the treadmill and use my desk right it's a standing desk and I will walk you can walk to the gym and back you can walk in between your sets so instead of being on your phone right texting your friend or just reading Twitter or whatever just walk just pace and this is a good habit take the stairs when you can pack Park further from the gym the office use it under the desk walking pad like I'm showing you walk while you're on the phone wake up 30 minutes before you go to work to get some steps walk in the evening this is why getting steps is so important right so if you guys remember Tori was 20 20 217 lb if he was an average American right at 220 lb he was burning only 28 calories 218 if I doubled that he would go from 218 to 436 so he would be burning an extra nearly 250 calories so if I can get Tori to double how many steps he's getting remember one pound of fat is 3,500 so let's say I get Tori to walk 250 extra calories right from 4,000 to 8,000 hypothetically 2ou 250 multiplied by 7 days in a week is 1,750 that 1,750 divided 3,500 is 0.5 I could get Tory to burn an extra half a pound if I just made him go from 4,000 to 8,000 but I got Tor to go to 10,000 in the beginning 545 compared to the 218 that's even more than 250 calories so I was getting him to burn more than one pound half a pound extra and I even took him as far as 15,000 20,000 and I'm going to show you guys so this is why I call it the cardio accelerator you can walk so much and I'm going to show you how easy it is and accelerate your fat burn and science actually shows walking burns more fat and just easy math 10 minutes of walking will give you 1,000 steps I found that out for myself I like claiming I'm the one who's who made this but but it's also just basic 1 hour of walking is 60 Minutes 6,000 steps at General Pace that's 3 mph if you want to get more steps you can jog at 6 thou you can jog at 6 m per hour for 12 for an hour and get 12,000 steps right you doubled your speed so you double your steps per minute and I wanted to show you guys this right now in my group and with the clients I'm coaching and there's money up that we have I am doing a Step Challenge I'm trying to see how my clients how many steps my clients can get we are premium product our clients are business owners they're Executives music producers they're very busy people look at this one person right from the 23rd of April 27,000 25,000 14,000 24,000 16,000 9,000 15,000 the point I'm making is that people can get steps you can get steps as long as you're just thinking about it you'll notice that you're just sitting down and you're being lazy start moving more another client of mine and you're seeing here uh it was Brian who's got getting these results here's a lady a lady and if I told you her details you'd be shocked but she is getting 21,000 steps in a day and she sent us the screenshot before joining my program and after you can see she's under 5,000 if you're looking at this bar graph right from the 30 of October 2023 till the 28th of April so the last 6 months before she was barely getting over 5,000 and sometimes you just need to tell someone hey and by the way if you guys want to find this if you're on an iPhone or Samsung go to the health app just search health and and you'll find the app and look for steps you'll see this data and when she joined my program boom that's what happened her steps came up tremendously I have another client he's a medical doctor and he even hit 75,000 steps a day his name is Terren Terren a big shout out to you and so far in the first 4 months working together Terren has lost 33 lbs right January to may this is May 1st so it's been 4 months now again we're doing a Step Challenge guys this is wild heavy if you kind of look at his graph um he can get 30,000 on average we're we're getting competitive in there so I just wanted to show that I thought that was cool I wanted to shout him out 33,000 steps on average his goal he wants to hit a million steps for the month so that's why his steps are so heavy and I don't want to hear in the comments as that I don't have time the point is I'm not saying get 33,000 steps what I'm saying to you is you can get 10,000 that's the point I want to make you can get 11,000 12,000 13,000 and that fat will come melting off so if you want to get over 2 lounds a week walk more this is what Tori did for cardio and Tori did the same Tori got as high as 20,000 steps on average I wanted to shout out anybody who wants to achieve something similar so I am going to be very genuine here with you guys at sculpt by signs we help busy professionals so these are majority of our clients they're Executives they're CEOs Pilots music producers influencers pro athletes we're a small team of three we're medical doctors and we help individuals if you're struggling with the following you have brain fog it's hard your concentration is low your confidence is hit right now and there's chemical things happening in your body as a result you're dealing with low energy low sex drive and for ladies as well if you're having brain fog you're not as confident about your shape as You' like to be you're not feeling your best self you're feeling your age which isn't great you want your energy back and you want to fix all of these things and the worst part is that you've tried different diets you've tried counting calories like I'm telling you to in a way you've tracked macros you've tried intermitted fasting you've tried surgeries you've tried all these things here keto lowfat and you still didn't get the result we fixed this at sculpt by science it's myself Dr Zeno coach Max we're a team of medical professionals and we help you to be able to fix all these things the brain fog the energy we double your productivity we finally allow you to get rid and release the weight if you're dealing with menopause all these different things we fix all of these things through what I call the DNA sequence it's a program I personally designed over the last decade that stands for diagnosis nucleus and application when my clients go through these processes with me they're guaranteed results and it is according to the science if you fall in any of these categories that I just mentioned all our clients on averages 35 years old and above you may try and apply to work with us if you're 27 within that range but you need to fall Within These categories so if you're not the categories I just mentioned and you feel like you know it all and you feel like you can fix it on your own please don't apply let's save your time let's save our time time is the most important thing for all of us if you're only looking for accountability and nothing else then we cannot help if you need accountability with more we can help you but if you only need accountability that's not what we do if you're not ready to start the journey right now you have a holiday coming up you're very busy right now then into the future apply when you're ready right now and if you've never invested in your health first invest in a personal trainer do the apps that I just showed you do those things first and then come to us if not so if you fit all those conditions and you want a guaranteed result I will guarantee it to you book a call with me the link it's the first one in the description you're going to fill a short application and on that call you will speak to either myself Dr Zena or coach Max and we will listen to you diagnose where you are and then be able to figure out and tell you hey these are the things we need to potentially fix and how we do that if that's you we'll be able to speak and then we'll go from there please please please don't go on there to waste our time but let's move on now with a heart rate I want you guys to be between 120 beats to 140 beats per minute when it comes to doing formal cardio remember I just talked to you about informal formal cardio is going to be a machine stair Master incline walking working on a treadmill elliptical those are the three those are top three and week one one session 15 minutes week two two sessions 15 minutes and as you can see as the weeks pass I want you to slowly increase your frequency and duration right and as you can see you guys can screenshot this just screenshot it this should be your cardio protocol just do this and you will see massive benefit don't skip to week six because this might be very tough for you you need to be able to be stepwise with your physique and your body and you need to be kind to your body and these are the treadmill settings 3 m hour right speed and you can go from 3% to 15% at at highest but don't go over 140 beats per minute try and have an average heart rate of 140 beats that's cardio accelerator do you guys see that okay my diet I can lose a pound from that a week but if I increase my steps I'm just going to show you guys this as you see Tori at 202 220 lb let's say he was at 8,000 if he goes to 10,000 he goes from 436 calories to 554 calories per day every day if he goes from 10,000 to 13,000 he can burn an extra 250 calories so he can burn an extra half a pound by increasing steps from 10,000 to 13,000 so to really get it the fastest way increase your steps so let's continue step three intermitted fasting so the first two points that I made to you guys in my personal opinion is by far the most important now what makes these things easier and these are some of the Nuggets that I feel will make this the fastest way is intermitted fasting now intermitted fasting in short is also called time restricted feeding so there's a time you eat and a time you don't eat in science we call this setting conditions for your body being in a Fed State and being in a postprandial nonfed state so your body behaves in different ways when there's food in it and when there isn't they're both very important so the really famous one is the 168 fast and we'll talk about this more but in short you fast for 16 hours and you eat in an 8h hour window period personally I love this because I love eating and I love eating bigger meals in a shorter window the second reason I love this is because I don't need to F think about food in the morning I can focus on work and I don't have to waste time and I actually feel more energetic without food in my stomach and I also feel more productive my brain feels more active and I feel so much better when I do this so the way you do fasting is the best way according to science is you want to use the 8 hours that you sleep as part of that fasting period and then you just extend that let's say the easiest way is your first meal will be at midday and 8 hours from 12:00 is 8:00 p.m. after 8:00 p.m. until midday the next day those 16 hours right so from 8 p.m. until midday the next day you do not eat and there's so many benefits to doing this outside of just weight loss and in in basically the simplest ways you're skipping breakfast you can have a black coffee cuz it won't Spike insulin and it will keep you full and it can make give you a source of energy you can have water sparkling water anything zero calorie anything that won't spike your insulin is fine and there's so many benefits to doing intermittent fasting outside of just the weight loss it's great for your intestine it can reduce inflammation in your intestine it can improve your insulin sensitivity improves your cognitive function improves your ability to intake glucose it's fantastic for your heart health and I wanted to show you some hormones that are improved as a result fasting raises growth hormone five-fold which consequently decreases body fat increases muscle mass and improves bone density by fasting you improve your body sensitivity to insulin so you allow insulin which is a transporter of glucose in your bloodstream to the necessary muscle your body starts using glucose the body's number one energy source more efficiently you switch your body's energy source as well to ketones fasting depletes the body's glycogen right which is um the complex form of carbs typically over a period of 12 to 36 hours without glucose the body begins lipolysis so when your insulin levels are low you have low blood glucose right because you're not eating your glucose will come down lipolysis happens the breakdown of fat cells and it converts fatty acids into Ketone bodies these ketones serve as an alternate energy source for the brain and for other tissues so this is where the keto diet came from gin often called the hunger hormone Rises during fasting which can signal hunger however chronic fasting can decrease Baseline gr grin levels potentially reducing overall hunger so yes in my experience and this is very true the first 2 to 3 days of fasting isn't so great cuz you're hungry but as time passes is you'll actually notice like 3 days usually or even a week for some after a week you're just not hungry anymore because you've trained your body there's things that change and signs has shown this your Baseline gin levels what your is usually your base will decrease and potentially reduce your overal hunger norepinephrine the hormone that aids in the body's fight ORF flight response can increase your metabolic rate right so this is what fasting helps with bdnf brain derived neurotrophic Factor fasting increases levels of bdnf it's a protein essential for neuron growth and protection which is crucial for long-term brain health furthermore the reduction of insulin and leptin levels appear to act on the hypothalamic but to or to your adrenal axis thereby impacting mood positively you feel better right now I am fasted and I feel amazing I feel so good so it's why I share this so much is that it's such a golden nugget for people to improve there's research right and the research paper I'm talking about is the effects of fasting on cardiovascular diseases the systemic review so it's a lot of research papers put into one fasting is beneficial in lowering cardiovascular risk of a population this is achieved by improving lipid profile the fat in the blood improving metabolic syndrome indicators improving insulin resistance and lowering body weight and inflammatory biomarkers why I've included this in the fastest ways I've always felt and again I'm not saying this is the Holy Grail before anybody's like my this is what I enjoy personally and I'm sharing it with you it gives your digestive system the ability to rest and recover it improves your gut health right so fasting I Implement I do 168 and I also I'll also share this different nugget for you guys let's say you're just starting this journey let's say you're eating 2,500 calories for most people that may be a lot of food the way you can go about it let's say at 2,500 cuz it's more food you can just start 1212 you fast for 12 hours right and you eat in a 12-hour window period you go from 8:00 a.m. to 8:00 p.m. and let's say 2 weeks pass and you reduce it to 2300 calories or let's say a month passes and you go from 2500 to 2100 after a month now you're eating less food what you can do is actually increase your fasting window then you can go 1410 you can fast for 14 hours so instead of an 8:00 a.m. breakfast you can have a 10 a.m. and then you can work your way up to a 168 when you're at 2,000 calories right and this is a smarter way of implementing intermittent fasting you allow your body to adapt step four high-intensity interval training now these are now little things that that will play a role high-intensity interval training I only recommend for you once you are 8 weeks 10 weeks into the program you've gone from 30% to 20% 18% you've dropped some weight already because this can be quite strenuous on your knees but high intensity interval training or hit stands for and it's boiled down to the intensity for short periods of time with very short periods um in between right so an example of a hit protocol is Tabata right you'll do 20 seconds of intensity right where you can't it's hard to breathe it's like that that type of cardio right 10 seconds rest and repeat 8 times for 4 minutes so another example of what I like with hit and it it can change from being fit or not if you're on an assault treadmill you can Sprint for 30 seconds and then walk for a minute 30 so you'll just check your watch you sprint for 30 seconds and then you walk for an for a minute 30 and you keep on repeating this you can do this for 20 minutes you can do this for 30 minutes and that's a form of high intensity you have intense bouts followed by active rest periods right and I'll give you guys more information here here's me on a treadmill look how shredded I look here um my abs look like the Rippling and this you can see I implemented myself I would Sprint myself I like sprinting for a minute and then walking for a minute and I would do that for 10 minutes or 20 minutes right and research has shown that the results suggest that high intensity exercise favors the Lesser body fat deposition which uh might be related to increase in post exer exercise energy metabolism that is mediated by Beta andronic simulation so in short yes you'll burn more fat by doing high-intensity interval training the benefits of high-intensity interval training it's amazing at burning body fat as I mentioned it can improve your cardio vascular Fitness right and it can also improve your brain health and your overall health it can improve your adherence among participants your adherence of following diets right it can also improve your muscle mass and I'll just leave this info there for you guys cuz this video is very long but hit is a great tool to use but only use it later I'm giving you a tool to use into the future and this will speed up fat loss when you get towards the last weeks of your dieting phase you're in the last 5 to 10% that you need to lose including no more than three sessions per week no longer than 30 minutes so if I'm you do one session for 15 minutes then go to two sessions of 15 minutes and then go to two sessions of 20 minutes two sessions of 25 increasing it stepwise right this this way you allow your body to adapt to the things that you're doing to it this is um a graph I wanted to show you the difference between the formal cardio i showing you which is just steady state low intensity this is this should be your bread and butter but when you're trying to get to that final 10% including this this small little thing will help you and you can see with hit you raise your heart rate to 90% you're at 165 heart um beats per minute 180 and then you bring it down and then you raise it again and you bring it down and you raise it again so that's the difference right with steady state you see that your heart rate is consistently like a it's like a ladder right but this one is more pulse that's how your heart rate looks step five is going to be supplements now I put from most important to least important and supplements can help you they can give you that extra 2% 3% 4% and I'll show you how the first supplement I'll mention is a weight protein this will make hitting your protein goals easy we want to maintain as much muscle mass as we can and this will make maintaining muscle mass so much easier is by having a protein in there and it's just convenient when your calories are lower I always suggest eat the food rather than drink it because you'll feel Fuller but having a we protein is fantastic wheight protein and protein in general can improve the thermic effect of food which is the easy way of saying the amount of calories your body Burns by digesting food your body takes the most amount of work breaking down protein this is why I love a high protein diet so if so this basically here shows that your body Burns 15 to 30% more calories is breaking down protein it takes 5 to 10% of energy for your body to break down carbs and even less to break down fats so this is why having such a high protein diet can give you that edge right you can burn more calories because you're having much more protein in your diet so a we protein is fantastic for this and creatine it is the most researched supplement in the world creatine can help you improve your performance output in short you'll be able to build more muscle as a result of creatine highly recommend caffeine this is a cheat code caffeine helps lipolysis research has shown it helps fat breakdown but think about it when you ingest caffeine you feel more energetic so preworkouts have its place in a fat loss regimen because it will allow you to have a better training session burn more calories and you will feel so much more active as a result right so caffeine supplements have its benefits just be careful that your body can adapt to the amount of caffeine you're taking and you will end up going from one cup of coffee to two to three sometimes it's good to reduce the concentration and don't drink coffee past midday because it will affect your sleep and speaking on sleep sleep is so important you make this journey so much harder twofold if you're not sleeping 7 hours and more the more you sleep the easier it'll be sleep is the equivalent to oil in your engine I always describe it as your bodies of Ferrari but if you don't put oil in your Ferrari it's not going to make it d on the road so you might have the diet in check it will be very difficult if you're it will be be harder you can still get results on 6 hours but it won't be as good compared to 7 hours and 8 hours and these are the three supplements I recommend magnesium L3 andate alanine and appenine this will really help you I also take melatonin pre- bed and I sleep like a baby on this right with these sleep supplements but if you're sleeping fine and they're also all natural right they are um natural things that you can take so you're there's no addiction to anything but that's it guys that's the fastest way to get to 10% let me know in the comments if you guys enjoyed this was it too much too little give me a thumbs up if you guys did enjoy it and subscribe for more and let me know in the comments if you need any help I'm there for you