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Ever wondered how to drop body fat and get shredded without spending hours in the gym?
Getting in peak shape isn’t just about working out. It’s about getting your body fat down to the right level. If you want to see real definition, you need to get lean – at least 15% body fat or lower.
Studies show that most people are far from that. The average body fat percentage for men sits around 27%. – and less than 0.1% are lean enough to see the abs, which is about 12% or lower.
Most men spend years in the gym trying every workout and every diet, but still don’t get results. But my clients – they see results and real transformation fast. After coaching hundreds of men and women, I’ve cracked the code to burning fat and building muscle efficiently.
Here, I’m breaking down the exact 3-step system I used to get to 8.6% body fat in just 60 days – and how you can copy it step-by-step to get similar results. No crash diets. No extreme cardio routines. Just a proven, sustainable plan that’s worked for my clients and me, time and time again.
If you want to know whether this works for everyone, take a look at my physique. This has been my physique for the last 20 years or so. Not once did I get out of shape – and this is because the system is designed to make it impossible for you not to get in shape if you do it properly.
This process is actually simple. Not easy, but something everyone can follow.
Who Is This Fat Loss System For?
- Anyone struggling to lose stubborn body fat despite working out and eating clean.
- People tired of crash diets that leave them feeling hungry and depleted.
- Busy professionals who want a simple, sustainable way to get lean.
- Men and women looking to achieve 10-15% body fat while maintaining muscle.
- Those who want to understand how to get fat-adapted and use their body’s natural fat stores for fuel.
Three Key Pillars to Drop Body Fat
Here, I break down the three key pillars for dropping body fat: nutrition, training, and non-exercise activity metabolism.
1) Nutrition – How to Eat for Fat Loss Without Starving Yourself
- Why a small calorie deficit is the only way to lose fat without killing your metabolism.
- The power of fat adaptation – training your body to burn fat as its primary fuel source.
- My go-to fat-adaptive diet structure, including what to eat, when to eat, and how much to eat.
2) Training – Workouts That Accelerate Fat Loss & Muscle Definition
- Why strength training beats endless cardio for fat loss.
- The exact workout split I use to stay lean year-round (even when life gets hectic).
- How to incorporate Zone 2 cardio and HIIT for maximum fat-burning without burning out.
3) The Afterburn Effect – How to Keep Fat Off for Good
- Why 80% of people regain the weight they lose — and how to avoid that trap.
- The afterburn effect explained: How to keep your metabolism revved up post-workout.
- Simple, actionable steps to maintain your fat loss results and stay lean for life.
Follow this plan, and I guarantee you’ll get lean fast – and more importantly, you will stay lean for life.
Nutrition - How to Eat for Fat Loss Without Starving Yourself
The first thing to master to get in shape is nutrition – the diet. If you’ve been trying to lose fat but still look the same, there’s a good chance you are making this one crucial mistake. Most guys think that you have to do more cardio and eat less. But that is exactly why they are stuck.
Fat loss comes down to one simple principle. You must burn more calories than you consume. This is called a calorie deficit. No matter what diet you follow, keto, paleo, low carb, intermittent fasting, it doesn’t matter. If you are not in a calorie deficit, you simply won’t lose fat.
Fat Adaptation
When it comes to losing fat effectively, one thing I’ve learned through personal experiences and with clients is that getting fat-adapted makes a huge difference.
Instead of constantly relying on carbs for energy and fighting hunger all day, your body becomes more efficient at burning its own body fat stores. This shift doesn’t just help you lose fat faster. It also makes the entire process feel more sustainable and natural.
Let me break down exactly what fat adaptation is, why it’s so powerful, and how you can start doing it by yourself right now. Fat adaptation simply means your body becomes more efficient at burning its own fat stores rather than relying on glucose – which is carbohydrates — all the time.
When you are fat-adapted, you can burn fat at rest and also throughout activities. You have more stable energy. No sugar crashes. That means your blood sugar levels don’t fluctuate throughout the day. They stay stable, and that’s what we want. We want to control insulin levels.
You can train fasted or go longer in between meals without a hunger spike. How do you get fat-adapted? For everyone, especially for people who rely on a lot of carbohydrates, you want to reduce your carbohydrate intake gradually. You don’t want to go from 400 g a day to zero.
Focus your carbohydrate intake around intense workouts, such as high-intensity interval training or lifting weights. Increase your intake of healthy fats, such as fatty fish, olive oil, butter, and nuts.
Prioritize protein. It supports muscle and keeps hunger in check.
Fat Adaption Diet Routine
Let me break down what a simple day could look like if you’re trying to get fat-adapted. This is what I have my clients do:
Breakfast
For breakfast, we always want to aim for protein – so that could be three to four to five whole eggs, and then some avocado that you will cook with butter. And you can have some chicken sausage or some turkey bacon.
Lunch
For lunch, have a salad – for example, with grilled salmon, olive oil, avocado, and any other greens you want to throw in the salad.
Dinner
For dinner, we are going to focus again on lean protein with some low-starch veggies, and then maybe something like sweet potatoes.
Snacks
For a snack, we’re going to use no-sugar protein shakes, boiled eggs, Greek yogurt, or nuts. Avoid snacking often, as it will constantly spike your insulin levels. So, keep the snacking to a minimum. Completely avoid processed carbohydrates.
Signs You’re Becoming Fat Adapted
What signs indicate that you are becoming fat-adapted?
Reduced hunger you have between meals. You are not going to crave carbohydrates and sugar nearly as much, and thus you’re simply going to eat less calories.
Your energy levels will be stable throughout the day. No more crashing up and down, and wanting the caffeine – that cup of coffee at 2 p.m. – simply because your blood sugar is stabilized and you don’t feel like you’re crashing all the time.
You will have clearer mental focus, and you’ll be able to accomplish a lot more. Your performance during fasted workouts will increase.
Macros For Fat Adaptation
Here are your macros if you’re trying to get fat-adapted. Depending on the individual, this is usually what I recommend for my clients:
30% Protein
30% of your diet will revolve around lean protein.
50% Fats
About 50% of your total calories for that day will be from fat. You really want to prioritize high-quality fats.
20% Carbohydates
You can play around with those macros slightly depending on your workload that day, but this will give you a big-picture view of what a fat-adapted diet looks like.
Again, 30% protein, 50% fat, and then 20% carbohydrates.
Cutting Calories Too Fast: Avoid This Fat-Loss Mistake
One of the biggest mistakes people make when trying to lose fat is cutting down calories way too fast. You might think eating as little as possible will get you results quicker. But here’s the problem. It backfires.
When you slash your calories too low, your metabolism slows down. Your energy levels drop – and worst of all, you start losing muscle instead of fat. This leads to plateaus, intense cravings, and eventually binge eating, which will wipe out all of your progress.
So, what is the right way?
Start with a small calorie deficit of 300 to 500 calories below maintenance level so you can lose fat while keeping your metabolism high, your workout strong, and your muscles intact. It’s not about starving yourself. It’s about sustainability.
I’ll break down the exact training to pair with this in the next section, so keep reading.
Six Action Steps to Lose Fat Fast
Here are six action steps you can take today to lose fat:
1: Eat More Protein
Number one: Eat more protein. You want to aim for 0.8 g to 1 g per pound of protein. So if you are 200 lb, aim for about 200 grams of protein a day. This will keep you full and preserve your muscle while you are in a calorie deficit.
2: Walk 8,000-10,000 Steps Per Day
Number two is to walk 8,000 to 10,000 steps daily. I have all my clients do this. No excuses. This is the simplest way for you to burn calories without spending hours in the gym.
3: Strength Training At Least 3 Times Per Week
Number three is strength training at least three times a week. Lifting weights helps maintain muscle mass and boost your metabolism, making fat loss much easier.
4: Reduce Liquid Calories
Number four is to reduce liquid calories. Cut off all sodas, juices, and even creamers in your coffee. All of them add up.
5: Stick to the Same Meals
Number five, and this is very important, stick to the same meals at the same time. I always advise my clients to find three to five meals that revolve around protein that you really enjoy and eat the same thing. This makes tracking calories and staying consistent a lot easier. And of course, this is crucial.
6: Prioritize Sleep
7 to 9 hours of sleep, quality sleep daily. Without proper sleep, your brain will make the wrong choices, and you will have cravings.
Training – Workouts That Accelerate Fat Loss & Muscle Definition
You have been lied to when it comes to fat loss. Most people think that you have to do endless hours of cardio and starve yourself to lose fat. But that is exactly why they are failing to show you what actually works to burn fat and build muscle the right way.
Training plays a huge role in fat loss. But most people get it wrong. They think the answer is hours of cardio. But that is not the most effective way to lose fat and to keep it off.
Prioritize Strength Training
Here’s the truth: strength training should be your absolute priority.
Lifting weights helps you build and maintain muscle, which keeps your metabolism high and allows you to burn more calories – even at rest. Now, cardio still has its place. Cardio helps create a calorie deficit, but it should be used as a tool, not your main focus.
What’s the best approach then?
Strength Training 2-4 Times Per Week
Do strength training at least two to four times a week, focusing on compound movements such as squats, deadlifts, presses, and rows. You can add in some high-intensity interval training (HIIT). For example, I love kickboxing. This is a great way to stay healthy and have fun at the same time, which allows you to stay consistent.
Move Throughout the Day for Cardio
Primarily, your cardio should come from just movement throughout the day. Adding some cardio like walking or short HIIT sessions, but don’t overdo it. When you combine proper training with a solid diet, fat loss becomes easier and more sustainable without starving yourself or doing hours on the treadmill.
The results just come fast.
Case Study
My client Arnold was 45 years old, 235 lbs. He was coming to the gym five to six times a week to do kickboxing and boxing classes – two or three classes a day. That’s a lot of cardio.
Even though his diet was okay, he said it was pretty healthy. He was just doing way too much cardio. So, what I did right away was cut those hours down to twice a week. So, twice a week, he did boxing and kickboxing – maybe a class or two a day.
The rest of the time was simply walking for cardio, and we added three strength-training sessions a week. By simply doing this and cutting back on his gym hours, he was able to recover much better between sessions, perform better when he did, and actually see results.
Strength Training For Fat Loss
Now let’s talk about the workouts. The biggest mistake people make when trying to lose fat is treating their workouts like cardio. What I mean is: high reps, low weight, minimum rest in between sets, just chasing the burn and the sweat.
But that’s not how you get lean. That’s actually how you end up losing muscle and being skinny fat. Your goal in the gym is not to burn as many calories as you can. Your goal is a calorie deficit to preserve muscle and build it. Why?
Because muscle is metabolically active. It keeps your metabolism high, your body strong, and your fat loss results sustainable. So, train in the gym like you are trying to build muscle. Stick to anywhere from six to 12 reps. Let it be heavy, but always with good form. Focus on compound movements.
Let your diet and daily movement do the fat burning. This is how you’re going to get lean and look athletic, not just small.
Recipe to Lose Fat in 90 Days
Here is exactly what I would do for someone who wants to lose fat in under 90 days.
Start the Day with Fasted Cardio
At least five times a week, start the day with fasted cardio. I start every single day in the fasted state and do 30-60 minutes of zone 2 cardio. It’s low impact. It’s not really going to affect you for the rest of the day.
If you do this five times a week, you’ll burn a lot of calories.
I would also finish all those sessions after a little cool-down session – a period with ice exposure. 55° Fahrenheit or below. 2 to 3 minutes in the ice-cold bath or ice plunge is crucial for fat loss.
Strength Training 3-4 Times Per Week
Strength training three to four times a week, focusing on compound movements and progressive overload.
1-2 Conditioning Sessions Per Week
One or two conditioning sessions per week. So, a kickboxing class would be a great example of why high-intensity interval training could be.
Walk At Least 10,000 Steps Per Day
Walk at least 10,000 steps each and every day – no matter what.
The Afterburn Effect – How to Keep Fat Off for Good
Now, let’s talk about NEAT and why it’s so crucial for fat loss. NEAT stands for non-exercise activity thermogenesis. It’s all the calories that you burn outside of your workouts, walking, standing, cleaning, doing chores around the house, taking the garbage out, sweeping the floor, walking with your dog, even fidgeting, or an ice bath.
When you shiver inside the ice-cold plunge, your body tries to get warm again – so you burn more calories because of that.
For most people, NEAT drastically drops during a fat-loss phase. You’re more tired, maybe you don’t move as much, and that drop is a major reason you hit that plateau where you’re not making progress anymore. It’s not the workout or the diet, but simply the lack of daily movement.
So, my best advice to you if you are trying to lose weight is that you have to increase your NEAT. You have to get going all day. From the moment I get up in the morning, from walking my dog to working out myself to teaching classes, clients – anything I do revolves around little, small physical activities.
When you combine that every single day, you’ll burn a lot of calories – and that’s the key for you to stay lean and keep the fat off.
Why People Who Lose Weight Gain It Back
Let me hit you with a brutal truth. 80% of people who lose weight will regain all of it within 5 years – and sometimes more. Here’s why:
They think fat loss ends when the scale hits their goals.
If you don’t understand what happens after fat loss, your body will fight to regain this weight. The afterburn effect is not just what happens after you are done working out – it’s what happens to your metabolism after fat loss. When you lose weight, your body becomes more efficient, but not in a good way. Now, your body burns less calories at rest. This is called adaptive thermogenesis.
But here’s the good news: if you keep doing the right things after the diet, your body adapts in your favor. Muscle retention, strength training, high-protein intake, and movement all keep your metabolism elevated. That’s the true afterburn effect – it’s your ability to stay lean because your lifestyle keeps your engine running hot.
Losing Weight For Fights
I’ve gone through some serious training camps where I had to lose over 30 lbs. The only way I managed to stay lean in between fights without going into a rebound mode up and down with the weight was by:
- Keeping my strength training up
- Eating plenty of calories, and
- Staying active and not falling back into those comfort zone habits.
The same thing happens with my online clients. The ones who keep the fat off and sustain all the results they had working with me are the ones who keep the habits I taught them in their day-to-day life.
The key here is for you to sustain that – maintain those daily habits, movement, strength training, staying hydrated, sleeping, and eating at the same time. All those little things – all those little habits – are what’s going to make you lose fat and sustain that fat loss.
Think of Fat Loss As A Lifestyle
If you want to stay lean long term, the habits that got you results have to become part of who you are. This is why it’s called a lifestyle.
Only 20% of people manage to keep the fat loss off long-term. But the people who do stay consistent with the habits that built that body. They don’t diet anymore. It just becomes part of their daily life. That’s how you stay shredded, strong, and healthy for life.
This three-step process is simple, and I guarantee it will work for you. I understand if it still feels a little overwhelming. There’s just a lot of information to process.
5 Actionable Steps to Sustain Fat Loss
Here are five actionable steps you can take right away to sustain your fat loss.
Strength Training
Number one, and remember this, this is non-negotiable, is strength training. You have to prioritize strength training at all times. Lift 3 to 4 times a week to maintain muscle mass, and then keep your metabolism high
High Protein Intake
Number two is to keep your protein intake high. 0.8 to 1 g of protein per pound you weigh. Protein is only going to make you feel satisfied and full, and it supports your metabolism.
Stay Active Daily
Number three is to stay active daily. Remember, NEAT is your secret weapon. So, work around the house, walk your dogs, do chores around the house – it doesn’t matter. Just move constantly throughout the day. It doesn’t have to be exhausting. Just small motions throughout the day are the key.
Adjust Calorie Consumption Based on Activities
Number four is to adjust your calorie intake based on your activity level. Don’t go back to your old maintenance calorie intake. You can use a reverse diet if needed. That means you’ll slowly increase your calorie intake after a long period of calorie reduction.
Step on the Scale Once a Week
Number five is to step on the scale once a week. Don’t be obsessed with it. The biggest mistake people make is going back to the old habits that made them gain fat in the first place.
So, the first thing is don’t go back to your old habits – which means less movement, skipping meals, skipping workouts, and making excuses. That’s how you will gain all the fat back – and quick, too.
Get 1:1 Coaching From Mike
If you’re ready to finally get lean, stay lean, and master your body, I will create a fully customized, step-by-step program for you. Book your 1-1 call with me here.
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