Check out 10 great habits to get shredded and burn fat in 2024!

If you want to change your physique, look leaner, shredded, and even see that coveted six-pack, Mike Diamonds came up with 10 things you should be changing now to achieve that.

Dr. Mike Diamonds is a retired medical doctor who is now an online fitness coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.

Losing weight can be difficult, but getting shredded is an even bigger step in a person’s fitness journey. So any help is appreciated and Diamonds knows exactly what you should be doing to get there.

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10 Great Habits to Get Shredded and Burn Belly Fat Fast

Here are the 10 great habits to get shredded and burn belly fat fast according to Mike Diamonds.

Environment – get rid of everything that won’t help you achieve your dream physique of getting shredded and burning belly fat fast; throw away junk food, highly processed food and sweets, alcohol, or anything that leads you to temptation
Meal prep – create this habit for 16 weeks or more, you’re more likely to get a six-pack by getting permanently lean
Cardio – pair an action you want to do with an action you need to do (treadmill while watching something on your phone)
Establish small habits – don’t make your life harder than it needs to be, if you are a beginner, you don’t need to hit the gym 5 times a week to get shredded and burn belly fat fast, aim for 3 times a week for 30 minutes and build from there; walk 5,000 steps daily instead of 10,000 and increase as often as you can
Weigh yourself daily – you will naturally adopt more weight-control behaviour if you know how much weight you have every day
Drink 0.8 to 1 gallon of water every day (3 to 3.5 litres) – drinking more water will increase your metabolism, make you feel fuller with less calorie intake
Sleep more – inadequate sleep hinders your efforts to build muscle and lose fat, a bad sleeping habit will have negative impacts on your hormonal balance that can cause muscle loss
Increase protein intake – most people don’t consume enough protein, but not only that, if you distribute evenly your protein intake throughout your meals is significantly better for building muscle and burning fat at the same time
Increase fibre intake – by increasing your fibre intake, you are more likely to maintain a calorie-deficit diet; fibre improves gut health and digestion, it is highly satiating and makes you feel fuller for longer

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For a full explanation from Dr. Mike himself, click on the video below.

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The process of body recomposition (losing fat while gaining muscle) typically involves the following key components:

Resistance Training: Engaging in regular strength training exercises helps stimulate muscle growth and development. It involves performing exercises using weights, resistance bands, or bodyweight to challenge and overload the muscles, leading to hypertrophy (muscle growth) over time.
Caloric Balance: Body recomposition requires paying attention to calorie intake and expenditure. To lose body fat while gaining muscle, you generally need to maintain a slight caloric deficit (consuming fewer calories than you burn) while ensuring an adequate intake of nutrients to support muscle growth and recovery.
Protein Intake: Sufficient protein consumption is crucial for muscle building and repair. A higher protein intake helps support muscle protein synthesis and can aid in preserving lean muscle mass during the fat-loss phase.
Cardiovascular Exercise: Incorporating cardio exercises, such as running, cycling, or swimming, can help increase calorie expenditure and support overall fat loss. However, it’s important to balance cardiovascular exercise with resistance training to ensure muscle preservation and growth.
Progressive Overload: To continue making progress during body recomposition, it’s essential to progressively increase the intensity, volume, or resistance of your workouts over time. This progressive overload principle challenges your muscles and stimulates further growth.

It’s important to note that body recomposition is a gradual process that requires consistency, patience, and individual adjustments based on your body’s response. It may not happen as quickly as solely focusing on fat loss or muscle gain, but it can lead to long-term changes in body composition, overall strength, and aesthetics. Consulting with a qualified fitness professional or nutritionist can provide personalized guidance to help you achieve your body recomposition goals safely and effectively.

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Sustaining an optimal body fat percentage contributes significantly to overall health and well-being, yielding numerous potential benefits:

Reduced risk of chronic diseases: Research indicates that maintaining a low body fat percentage can diminish the likelihood of chronic conditions such as heart disease, diabetes, and specific types of cancer.
Enhanced cardiovascular health: Lower body fat correlates with improved cardiovascular well-being, characterized by lower blood pressure and cholesterol levels.
Elevated physical performance: A lower body fat percentage can enhance athletic capabilities by boosting strength, speed, and endurance.
Minimized strain on joints: Excess body fat exerts additional pressure on joints, resulting in joint pain and heightened injury susceptibility. Maintaining a lower body fat percentage alleviates this strain, safeguarding joint health.
Improved self-esteem and body image: For some individuals, sustaining a low body fat percentage fosters enhanced self-esteem and a positive body image, contributing to improved mental health and overall well-being.

However, it’s crucial to acknowledge the potential drawbacks of an excessively low body fat percentage, such as hormonal imbalances, compromised immune function, and reduced bone density. Striving for a healthy body fat percentage, rather than an extremely low one, is imperative. Seeking guidance from a healthcare professional can assist in determining the appropriate and sustainable body fat percentage for individual health.

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Achieving fat loss involves creating a calorie deficit—expending more calories than you consume. Here are comprehensive strategies to effectively burn fat:

Regular Exercise: Engage in cardiovascular exercises like running, cycling, or swimming for at least 30 minutes most days of the week. This not only burns calories during the activity but also boosts your metabolism.
Incorporate Strength Training: Building muscle contributes to calorie burning even at rest, as muscles demand more energy than fat tissue. Integrate strength training, encompassing weight lifting or bodyweight exercises, into your fitness routine.
Boost Overall Physical Activity: Seek opportunities to enhance daily physical activity, such as opting for stairs over the elevator, parking farther away, or taking walks during breaks.
Adopt a Balanced, Low-Calorie Diet: Prioritize whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Steer clear of sugary, high-fat, and processed foods for a nutrient-dense, low-calorie diet.
Hydration Matters: Ensure adequate water intake to promote a sense of fullness and prevent overeating.
Prioritize Sleep: Aim for 7-8 hours of sleep nightly, as insufficient sleep can disrupt hormones governing appetite and metabolism, potentially leading to weight gain.

It’s crucial to recognize that sustainable fat loss is a gradual process. Focus on cultivating long-term, healthy lifestyle changes rather than seeking quick-fix solutions for lasting results. Consistency and commitment to these strategies will contribute to effective and enduring fat loss.

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