Doctor Mike Diamond We’ve put together a great and effective 5-step checklist to help you burn fat this year.
He is a doctor and fitness coach with nearly one million followers on YouTube. he also Sculpt by Science website.
Step 1. Diet
Dieting helps you lose weight by creating a calorie deficit. This means you will burn fewer calories than you would in your daily activities and exercise. Eating a balanced diet with healthier dietary options, portion control, and reduced unhealthy food choices can lead to reduced caloric intake and successful weight loss.
Healthy high-protein foods include:
- chicken breast
- turkey breast
- tuna
- salmon
- greek yogurt
- egg
- Quinoa
- lentil
- beans
- Nuts (almonds, chia seeds, etc.)
- Lean beef and pork loin.
Healthy complex carbohydrates include:
whole grain bread and cereal
- brown rice
- Quinoa
- oatmeal
- sweet potato
- butternut squash
- whole wheat pasta
- Legumes (black beans, lentils, chickpeas, etc.)
- Vegetables (broccoli, carrots, corn, etc.)
- Fruits (apples, bananas, berries, etc.).
Recommended daily protein intake varies according to a person’s age, sex, and level of physical activity. On average, the recommended daily intake for adult men and women is about 1 gram per kilogram of body weight. protein.
For sedentary women, this is about 46 grams of protein per day, while for sedentary men it’s about 56 grams per day. However, athletes and individuals with high levels of physical activity may require more protein.
Step 2. Resistance training
Resistance training, also known as strength training or weightlifting, is a type of exercise that uses the resistance of muscles to contract. This load can come from weights (such as dumbbells or barbells), resistance bands, body weight, or other means. The goal of resistance training is to increase strength, size and endurance. Resistance training is often performed using specific exercises that target specific muscle groups, typically done 2-4 times per week as part of a balanced exercise program.
Resistance training can help you lose weight by increasing muscle mass. This increases the number of calories you burn at rest (resting metabolic rate). Resistance training can also help you maintain muscle mass while losing weight. This is important because muscle tissue burns more calories than fat tissue.In addition, resistance training can increase the confidence and motivation to continue eating healthy, which is a key factor in successful weight loss.
Resistance training is usually combined with cardio and a healthy diet for the best weight loss results.
Step 3. Cardio
Aerobic exercise, commonly referred to as “aerobic exercise,” is any type of exercise that increases your heart rate and breathing rate, making your heart and lungs work harder. Aerobic exercise includes activities such as running, cycling, swimming, rowing, and aerobics. Aerobic exercise is important for improving cardiovascular health, burning calories, and supporting weight loss. Regular aerobic exercise can help build endurance, reduce the risk of chronic disease, and improve mental health. 150 minutes or more is recommended.
Aerobic exercise aids weight loss by burning calories and increasing heart rate, leading to an increase in overall energy expenditure. When you do aerobic exercise, your body burns a combination of carbohydrates and fats to produce energy, resulting in calorie burning. Continuous aerobic exercise and creating a calorie deficit through diet and exercise can effectively help you lose weight.In addition, aerobic exercise can improve cardiovascular health and boost metabolism. cardio should be combined with a balanced diet and resistance training for best weight loss results. .
Step 4. Recovery
For Dr. Mike Diamond, recovery means quality sleep. A good night’s sleep has several benefits for the body.
- Boost your immune system: Sleep helps your body repair and restore your immune system, reducing your risk of illness.
- Improved Mental Health: Sleep has been shown to improve mood, reduce stress, and enhance cognitive function.
- Hormone Regulation: Sleep helps regulate hormones such as cortisol, insulin, and ghrelin. These hormones are involved in metabolism and hunger.
- Supports physical health: Sleep is essential for repairing and recovering muscle tissue, supporting overall physical health, and reducing injury risk.
- Promotes Weight Loss: Lack of sleep disrupts hormones that regulate hunger and metabolism, leading to weight gain. Good sleep helps regulate these hormones, promoting weight loss and healthy weight management.
- Improved Overall Performance: Quality sleep improves focus, attention and reaction time, and improves overall performance in physical and mental activities.
Therefore, getting seven to nine hours of quality sleep each night is important for your overall health and well-being.
Step 5. Supplement
Supplements play a small role in the overall list of ways to lose belly fat. However, it is important to know that even if you are a beginner, you can supplement your diet accordingly. , choose a highly researched supplement.
These are the 5 best tips for losing belly fat from Dr. Mike Diamond. If you want to hear more from him, check out the video below.
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