5 Easy Steps To Get To 12% Body Fat (At Any Age)

Summary

Doctor Mike Diamonds shares a science-backed transformative approach to achieve 12% body fat through five golden rules applicable at any age. This method is sustainable yet challenging, emphasizing the importance of staying active, increasing protein intake, building muscle through quality training, practicing intermittent fasting, and ensuring adequate sleep. The comprehensive plan offers specific strategies, from walking 15,000 steps a day to understanding the thermic effect of protein and structuring intermittent fasting schedules to improve metabolism and fat loss while maintaining muscle. With these guidelines, reaching and sustaining a lean physique becomes achievable for everyone.

Highlights

• Dr. Mike Diamonds introduces five golden rules for fat loss at any age 🎯.
• Walking daily aids in sustainable fat loss with minimal injury risk 🚶‍♂️.
• Protein not only supports muscle growth but also aids in weight loss 🍗.
• Incorporating strength training builds a resilient body and supports aging 💪.
• Intermittent fasting reduces inflammation and promotes metabolic health 🌿.
• Quality sleep is crucial for effective weight management and health 🌙.

Key Takeaways

• Achieving 12% body fat is possible at any age with the right plan 🌟.
• Walking 15,000 steps daily helps accelerate fat loss 🚶‍♂️.
• High protein intake is crucial for muscle building and satiety 🍗.
• Quality muscle training enhances fat loss and physical appearance 💪.
• Intermittent fasting promotes a caloric deficit and improved metabolism 🕒.
• Prioritizing sleep optimizes fat loss and muscle growth 💤.

Overview

Dr. Mike Diamonds, a renowned scientist and bodybuilder, outlines five effective strategies to help individuals of any age reach 12% body fat. Drawing from personal experience and extensive client success, he outlines a sustainable, science-driven plan centered around movement, nutrition, and lifestyle changes.

The foundation of his approach begins with increasing daily activity, specifically achieving 15,000 steps per day, to aid fat loss. Accompanying this is a high-protein diet strategy to enhance muscle mass and regulate appetite efficiently, eliminating the need to count calories meticulously.

Further, Diamonds emphasizes muscle-building workouts and intermittent fasting as critical components that facilitate a caloric deficit while maintaining muscle integrity. Finally, he spotlights the indispensable role proper sleep plays in maximizing the results, asserting that rest is when significant fat burning and muscle recovery occur.

Chapters

• 00:00 - 01:00: Introduction and Overview This chapter introduces a plan to achieve 12% body fat at any age in five steps by 2025. The author, who has successfully undergone the transformation multiple times, aims to share a simple, sustainable, and science-based method. Despite its simplicity, the plan requires effort and precision. The strategy revolves around 'five golden rules' formulated by the author, which eliminate guesswork in following the plan.
• 01:00 - 05:00: Golden Rule 1 - Exercise: Importance of Walking The chapter titled 'Golden Rule 1 - Exercise: Importance of Walking' emphasizes the significance of walking as a form of exercise. Dr. Michael Diamonds, who is introduced as a scientist, medical doctor, and pro-natural bodybuilder, shares five transformative rules he has developed. These rules have been implemented with success across his diverse clientele, ranging from Satchin in his 20s to Donnie in his 50s. Notably, he highlights the transformation of a client named Harry in his 40s, who managed to achieve remarkable results without leaving his house. The overarching message of this chapter is the powerful impact that walking and these rules can have on personal fitness and transformation.
• 05:00 - 09:00: Golden Rule 2 - Diet: Protein Intake The chapter titled 'Golden Rule 2 - Diet: Protein Intake' continues from a discussion on effective lifestyle habits for maintaining a healthy weight, specifically targeting belly fat reduction. The chapter emphasizes the significance of consistent physical activity, with a particular focus on walking as an effective exercise. Walking is highlighted as an accessible and straightforward method to utilize body fat stores, making it an efficient choice for individuals across different age groups. It implies that by following this guideline along with proper diet plans, such as adequate protein intake, individuals can achieve and maintain a desired 12% body fat level throughout their lives. However, the transcript only provides a partial view of the chapter, primarily repeating the effectiveness of walking and hinting at a preceding or following cost on protein intake. The chapter suggests watching and learning from individuals in their 60s, 70s, and 80s who exemplify these practices.
• 09:00 - 12:00: Golden Rule 3 - Building Muscle The chapter discusses the importance of maintaining a low body fat percentage and suggests that one needs an 'insurance policy' to keep the fat off once reaching 12% body fat. It explains how different levels of physical activity, such as walking and running, utilize different energy sources in the body; walking primarily uses fat, while faster activities like running shift to using glycogen. The narrative advises starting clients at 8,000 steps a day and gradually increasing their activity level to build muscle effectively.
• 12:00 - 18:00: Golden Rule 4 - Intermittent Fasting The chapter discusses the concept of intermittent fasting and the significance of increasing daily step count to aid in weight loss. The author suggests starting with a step goal based on your current average, gradually increasing it to 15,000 steps for optimal fat loss. The process is highlighted to be effective for all ages, although no specific scientific backing is mentioned for the 15,000 step target.
• 18:00 - 21:00: Golden Rule 5 - Importance of Sleep The chapter 'Golden Rule 5 - Importance of Sleep' emphasizes the pivotal role sleep plays in achieving fitness goals. The speaker shares insights from coaching thousands of clients, highlighting how a target of 15,000 steps per day results in weight loss and a reduction in body fat by 1% weekly. This outcome is attributed to the significant calorie burn associated with such physical activity levels, which is beneficial for overall health. The discussion briefly touches on the gradual improvement of applications aimed at enhancing life, indicating progress outside the main narrative about sleep's importance.
• 21:00 - 22:00: Conclusion and Recommendations In this chapter, the speaker reflects on their success in consistently reaching a daily step goal, emphasizing the role of an app called Pedometer Plus+ in achieving this consistency. They underline the importance of setting a goal slightly above the minimum target, explaining that psychologically, it encourages surpassing the baseline goal. The speaker reports hitting their daily step goal of 15,500 for over 60 consecutive days, showcasing a pattern of consistent achievement. The recommended strategy involves using psychological tricks to surpass personal goals and maintain motivation.

5 Easy Steps To Get To 12% Body Fat (At Any Age) Transcription

• 00:00 - 00:30 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
• 00:30 - 01:00 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
• 01:00 - 01:30 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
• 01:30 - 02:00 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
• 02:00 - 02:30 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
• 02:30 - 03:00 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
• 03:00 - 03:30 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
• 03:30 - 04:00 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
• 04:00 - 04:30 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
• 04:30 - 05:00 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
• 05:00 - 05:30 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
• 05:30 - 06:00 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
• 06:00 - 06:30 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
• 06:30 - 07:00 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
• 07:00 - 07:30 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
• 07:30 - 08:00 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
• 08:00 - 08:30 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
• 08:30 - 09:00 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
• 09:00 - 09:30 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
• 09:30 - 10:00 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
• 10:00 - 10:30 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
• 10:30 - 11:00 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
• 11:00 - 11:30 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
• 11:30 - 12:00 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
• 12:00 - 12:30 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
• 12:30 - 13:00 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
• 13:00 - 13:30 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
• 13:30 - 14:00 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
• 14:00 - 14:30 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
• 14:30 - 15:00 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
• 15:00 - 15:30 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
• 15:30 - 16:00 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
• 16:00 - 16:30 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
• 16:30 - 17:00 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
• 17:00 - 17:30 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
• 17:30 - 18:00 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
• 18:00 - 18:30 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
• 18:30 - 19:00 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
• 19:00 - 19:30 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
• 19:30 - 20:00 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
• 20:00 - 20:30 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
• 20:30 - 21:00 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
• 21:00 - 21:30 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
• 21:30 - 22:00 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