I used to be in shape and then got ridiculously out of shape. Almost 300lbs, something I never wanted. For the past 4 weeks or so, I've been implementing these. Thankfully it's working slowly but surely.
Play the long game and be patient with yourself. Every once in awhile zoom out to see how much progress you've made. Hint hint: Progress is not just about pounds lost.
I went from 198 pounds to 154 pounds. Took me 18 months, age 52. Worked out at home 30mins x5 days a week, dumbbells and body weight. 2000 calories a day, 10,000 steps. I missed 1 workout in 18 months. Consistency is key, slow and steady, think in years not weeks or months.
Three basic tools : 1) Strength training. I personally like a mix of free weights and body weight calisthenics. Most focus is around compound exercises. I find 3-4x per week is ideal frequency. 2) Daily walking. People really do underestimate walking because it is perceived as too basic/easy. But max 15% incline treadmill walking (not holding on) and outdoor walks are very effective and one of the best things for longevity/health. 3) Prioritizing protein in meals and getting around one gallon of water per day. Doing both makes weight management surprisingly easy.
I’ve always enjoyed being physically active, especially biking and running, but for many years I’m my 20s I was too lazy + more interested in partying and having a good time than taking care of my body… It honestly all started to change a few years ago when I completed my first Century ride (100 miles)🚴🏽♀️ and especially since joining Orangetheory. OT continues to challenge and push me in ways I could never do on my own, and the ever-changing exercises have helped me achieve a more holistic level of fitness and wellness than I could have ever imagined at this point in my life. So much so that I’ve finally completed a couple of half marathons and will (hopefully) be completing the Chicago marathon this fall!!! (I am 34 btw). All to say- heck yes, let’s all get more physical movement in our lives, our bodies need and deserve it!! And yes, more protein!! And electrolytes… and fiber… and just an overall balanced diet 🤩
My results came back and I have almost 30% body fat. This is a massive wake up call and I need to start today. My wife deserves better and I want to be here for a long time with her.
@@damiansnow6170 smart scale, which I know is not the most accurate. But it matches what I see in the mirror unfortunately - a fair amount of belly fat despite my small stature.
My why is that I'm 40 and I've wasted a bunch of my life. I haven't accomplished what I'd hoped that I would. However, I'm done with dwelling on the past. Time stops for nobody. I'm not 20, but I'm still young enough to build a life worth living. However, the body really does start keeping the score after around 35. If I want to accomplish my goals and live a full life, I need to make fitness a major priority.
Same. 45 and I’ve finally decided it’s time to REALLY do this. Lost 10 lbs this month and trying to keep it going. Down to 205 and want to be 185. Trying to find the best info to get me there.
Same. I’ve been working out three times a week for 9 months now, and it’s slowly but surely going the right way. I was 43 when starting. It’s a depressingly slow process when you hit 40, but keep going. There is no way back. My why is the same as yours. I haven’t accomplished the things I want to, but working out has given me the energy to go get what I want.
I started getting serious about getting in shape and fit again six weeks ago. It's so much joy to see and feel the results already! Two habits you mentioned I already encorporated before: quitting alcohol 3 years ago and going for a daily one hour walk in nature 😊
This ain't boring consistency. This is Gold. You need principles first and foremost before anything. The principles start in your mind then manifest in your reality
in my home I have no Internet Internet no TV no couch nothing other than a bed to sleep on. Activity has absolutely skyrocketed as has personal growth and of course physical performance. Watch out for entertainment because it will destroy your progress in life
The physical pain involved along with the strong mindset required to get there and stay there is really really extreme. The simple fact is 99% of people simply won't commit to it
I remember how I felt when I weighed 180-190 lbs. I know how I feel at 255 lbs. I felt a whole lot better at 190 lbs. had more energy, mental clarity, better cognitive function. Slept better.
Totally agree with Circidian rhythms of our bodies and time of meals. I struggle with night time binging and that affects my sleeping a full 8 hours in the morning as body tried to digest food while i sleep. Walks, Strength training and even taking a shower are great ways to manage emotions (and therefore drinking habits). Loved your Beautiful practical and real ways to keep that damn weight off! Well done Dan!
The cost of food is the main reason I’m down 20lbs in 6 months. I didn’t start a diet until last week, but I cut out my daily fast food binge and switched to zero sugar drinks. Just ate smarter. I hit a plateau 20lbs away from my goal, so now I’m going low calories and high protein for the month of May to break the plateau.
@ thank you. I am currently 15lbs away from my goal still. Life happened and I stopped working out and cutting calories. But with my healthier eating habits I didn’t gain weight in the process. Got back in the gym 3 weeks ago and started meal prepping again this week. 2025 is our year!
@@Stronghand52 meal prep...HACK OF ALL HACKS MAN!!!! KEEP GOIN..ITS A MARATHON..NOT..A..SPRINT...SALUTE TO LONGEVITY AND HEALTH..FOR ITS THE TRUE WEALTH!!!
I definitely want to commit to just being healthy again without overthinking it. My weight has fluctuated through the years. Everything from a six pack to a whole keg. But with bad decision making, and now in my 40s it has been a challenge. I look forward to embarking on who I once was but even better. Watching your videos re-opened a lot of positive possibilities for my future, thank you.
Many comments reflect regrets for not taking better care of themselves. I know if we focus on the past failures, depression will result. If we focus on the future, we may feel loads of anxiety. Our power lies in the present. Intention, awareness and education along with a healthy lifestyle creates positive changes. Be kind to yourself in creating any changes towards your life goals. Good comprehensive video to begin the journey into wellness - "Nature is the greatest healer!" Thanks Dan!
2:26 Exactly! That’s exactly what I keep telling people! Simple means that there aren’t a lot of steps involved. Easy means that you can do it without much effort.
After years of chasing fast results it hit me now at 21 that I was fat most my life but around 8th grade-the end of high school I was always trying to get in shape as fast as possible doing water fast once did one for 7 days I recently started a few months ago eating healthy and working out consistently and it’s honestly really comforting watching these videos because its something I came to terms with and 3 months down the road I’m down 30 pounds from 230 in march I at first wanted to lose weight now I had an eye opener seeing how unhealthy I would eat and it’s barely the beginning of a new life style I feel better then ever
Thank you! The root is to embrace my journey, to embrace myself, after 2 pregnancys now i have the time to really focus on me, it's about clarity and being truthful to myself. In the last 2 months i have lost 7 kg and i know and feal that nothing can stop me because this process is a celebration and not a struggle, a plesure to work out at the gym, creating a rutine and nutritious food. I apriciate so much the video.
Great video Dan! It all makes complete sense, I’m combining your advice with ultra low sugar (by choice) and ultra low carbs, since Jan 7th I’ve gone from 113.5kg (250 pd) to 102kg (224pd) today and based on your advice I will increase/add weight training too and measure the results 👍
True rewards come from the real work, and that’s what makes it truly 'sexy.' Improving your relationship with food is one of the most important, yet often overlooked, conversations. Thank you for highlighting it!
"What you measure is what you manage" I love this sentence. It made me realized that its time to have control/manage my own life and the first simple step is to have some measurement to work upon. Thank you for this great video!
Great stuff brother...I've been fitness coaching for several years now and these are the same things I tell all the people that join my team. Thank you
I love the video! I come from Germany and quitting or cutting out Alcohol is indeed socially quite a challenge but it improved my life so much! Also 8k - 10k steps per day is not easy for an office worker but it’s possible to implement walking in the daily standard routine. Thanks for the great video!
Simply be the best version of myself everyday! 2 months ago I decided that my actual version was going to be the worst one for my age. As you said: full potential!
I really appreciate you bringing up alcohol. I love bourbon, especially when I am cooking outside or in a social setting with friends. I have not had any alcohol in 2 weeks. I’m looking forward to seeing more content concerning this. Thank you for sharing this video!
Eating healthy foods was a game changer for me. Ive tried dieting in the past in unhealthy ways to lose weight quick that were never sustainable such as eating 1 large meal a day to feel full but made the hunger that much worse, to eating bare minimum calories while still eating junk/fast food so i was never satisfied. Im taking my health serious now and for the past 3 months ive been eating real nutritious meals, cut out sugar, and drinking a lot of water and its going great. At first I thought i was adding my calories up wrong because i felt like i was eating way to much to be in a calorie deficit but was happy to find out thats just what quality food will do for you. I'm never hungry, work out 6 days a week, and am really close to a defined 6 pack not just an outline. I started my journey at 227lb, now down to 174lb and the thing that made this time different was the fact i didnt put an end goal for myself i just changed my lifestyle for the better and having the results follow. Everyday is a new milestone and the time will pass regardless so try not to focus on how long it will take and focus on being the best version of yourself you can be.
Really appreciate the reality check of 1-3 years to fully integrate all of the good habits. Being older also brings patience with the process. Love the window approach. Game changer! Lots of good stuff, but you don’t need to know your body weight or fat percentage to lose weight. If you focus on the boring consistent habits (strength, cardio, mobility, walking; eat real food in a caloric deficit over the course of the week; sleep; quit alcohol), the results take care of themselves. The advanced tweaks can come later if you want to progress. Getting blood work done is a great idea to know if your health is improving. The bathroom scale is out of context.
Intermittent fasting keto. Even if I go off the rails for a while, I can get back on fairly quickly. Running a few times a week and the pounds will melt.
It also reduces hair loss from male pattern baldness which is crazy to read from the scientific papers. It’s almost like eating too much is a bit risky.
i do imf. I also am aggressively physically active every single day of the week. It is not easy to stay under 10% body fat at age 50 without any testosterone replacement or any drug use. very very difficult but it can be done
True. That's what I'm trying to do. Read Eat Smarter by Sean Stevenson and Delay, don't deny both about fasting and intermittent fasting. I've been able to go a little past 2 days. It's crazy what the body supposedly does, I can't speak from much experience yet, but I believe it.
Fasting is definitely a great tool for health but it must be done right and not to be overdone. I personally like alternate day fasting for fat loss whilst maintaining muscle. 3-5 day prolonged fasts every 6 months for autophagy and mitophagy
I liquified my muscles PERMANENTLY and it was the best decision I ever made. I saw the opportunity on a popup ad, so I just put in my social security number and now BAM! I'm all liquid muscle baby! 🙌🏻🙌🏻
I hate that when someone says full range of motion some people struggle with this and injury and hip and shoulder issues restrict this ...some will say just do this stretch and you hips will magically open up anyway going back to this advice on nutrition amazing helps heaps
I’d probably add to this: sleep 7-8 hours a night. And on the cardio: 8-10k steps is a lot of time consuming potential zone 1 work if some of it is strolling pace. Electively, someone could probably substitute a day of HIIT training weekly to work on V02 max and a few 45 min sessions each week of zone 2 training. I like the focus on measuring progress and the rest. Seems on point overall.
This video helped me improve and maintain my daily routine. I would like to make a comment about the alcohol part in the video, but also in the comments. Drinking alcohol does not mean you always have to get drunk. I like to drink wine, especially in combination with food. But I rarely drink more than 2-3 glasses in one sitting, and only on weekends. I see no problem with this in relation to a healthy lifestyle. I hope I get feedback on this post about what others think about this.
It’s the food. You could completely forego training and concentrate on food and you’ll get the results. Training will preserve your muscles, so it’s a major plus
I've spent most of my adult life trying to stay in shape. Now, at 47, I'm in moderately good shape. The one thing I've realised is that it's not really that difficult to be in better shape than the majority of the population.
Great video! I stoped drinking alcohol about 8 years ago, as soon as I realised that there are no "benefits", it doesn't help to solve problems or otherwise give you anything, it can only take 👍And you can absolutely have fun and party without it 🤣
Wow, this video really hit home for me, and was so thought provoking. This call to action with clear explanations is a game changer for me. Thanks Dan. Tomorrow morning the lifestyle change begins. The tortoise and the hare. I am the tortoise and will win this slow and steady race.
Thanks for this video. You said exactly what I needed to hear. I have been up and down weight wise trying almost everything…occasionally working out….I do feel better after my workouts but when I check my notes it is days/week between workouts. The boring consistency thing makes sense to me. The more I can put greater health/weight loss/workouts on auto pilot due to it being lifestyle than the better I will become. Thanks!
I'm with everything besides the 3 meals and eating windows. I walk around 12-15 body fat year around and eat every few hours from the moment I wake up and I eat 400 calories right before bed. Good video. Keep up the great work
It all comes down to discipline and consistency. If you can’t even muster the strength to go out for a walk you are going to struggle with anything else. You don’t need to go to a gym. Walk around your block for 45 min to an hour can and do body weight work outs. Once you feel comfortable go get a day or a week pass at a gym to get a feel for it. You’ll be alright. *Slow is smooth, smooth is fast.*
You right about that, bro I’m on four months 113 days exactly no alcohol and I’ve been working out hard asf the whole time. I went from 180lbs-167lbs💪🏽
I have been doing well in the past 2 months and still feel the stress and pressure daily. To be honest, I did not lose any weight but I think that is purely due to my muscle growth. I was lifting weights and doing 1 hour of cardio 4 days a week. And now I can feel my chest pump up, that means I do lose fat to compensate my muscle weight.
I can't sleep on an empty stomach. My final meal has to be around 2-2,5 hours before bed or I'm gonna search for snacks in my pj's and I'm gonna wake up hella hungry the next morning. What works best for me is having 5 meals a day, every 3 hours or so. I personally don't like eating big portions so smaller meals but more frequently. Since I found out that this suits me and my lifestyle the best, I have no problems with weight gain, loss of energy during the day, my mood is better, my sleep and workouts are more efficient. Bottom line is, you have to find what works for you.
This video really hit me hard. Especially the "Why" portion. I think for a long time I have ignored the reason why I want to get in shape, I am going to keep reflecting on this and getting deeper, but I think the core reason is that I want to prove to myself that I am the product of my own actions and not the product of the things I was told I was growing up. I want to finally show myself that I can do the work required to achieve things, and not just getting in shape but all things. I recently read Atomic Habits by James Clear (100% recommend if you're like me and struggle with consistency) and between that book and this video I now have a template to turn my life around and become someone who not only does things but sticks to and finishes those things. This is my commitment to myself that I will put in the work every single day.
Fantastic video!! Thank you SO much! I recently had a dexa scan and still need to fix my occasional bouts of emotional comfort eating. Will spend more time walking in nature though I do swim a lot which gets me sunshine. I love your points about alcohol and potential. I am ready to cut back on the wine. So much profound simple but not easy advice in this video. Will be sharing with many friends ! ❤
Were you scared of the results or were they motivating? I am afraid of the results because I’ve already been working out so much and eating really well and fasting, but I’m at my heaviest after five months of trying to lose fat. I worry the results will be even more demotivating. How did the results hit you? Were you motivated or unmotivated afterward?
ive done the tracking and measuring of foods for years eating super healthy and bodybuilding stuff even sprinting and no matter what i do nothing works for getting rid of fat but i have gained muscle fairly rapidly
All good advice in the video. Everyone’s different but Personally, eating carnivore and heavy compound exercises in the gym 2-3x a week has been ideal. I’m 54yo, 6’3, 188lbs and blood work is in good order. I never count calories and eat as much as I want whenever I want- as long as it’s carnivore. Also, I ignore fitness influencers, actors, celebrities, etc- many are on PED’s or other gear but don’t disclose it. If you think the Rock is natural, think again. All the best to everyone on their fitness journey. 👍
Awesome description of making a life decision versus short term failures by fad diets or pills that promise over night results.life is a marathon not a sprint. Keep it coming like the way you hit on all contents connected to good health.
Take it from a guy that played Division I college football every lineman that I talked to agree that we wish we spent more time on mobility just as much as we spent time on building strength
I’m 18 months into this journey, feeling great and feeling healthy. The nut I haven’t cracked is drinking. I drink because I’m bored and to quiet my mind; what would you suggest to tackle that? Best I’ve done is 3 weeks without drinking in January, I hated it.
Drinking needs to be replaced with something more important than numbing whatever emotion you're trying to escape. This is where goals come into play. Setting a goal that you can put your attention on that causes you to replace boredom with excitement. In essence you can't just stop drinking. You need to stop drinking for a purpose.
I am in a similar place but to be honest rather than stop drinking which I enjoy, I have (1) stopped drinking Mon to Wed and sometimes Thursday so it becomes a weekend pleasure, (2) drink sparkling water or a Coke Zero when I feel like a drink during the week to take my mind off it, (3) when I do drink, I consciously drink less than I did previously, (4) if I am going on a night out then I drink what I feel like as I don’t do it that often. This has cut my weekly drinking by half so I am in a much better place than I was before! It’s pointless in my opinion taking things to a point that make you miserable, it’s about moderation and balance.
Look up “stop drink expert” He uses hypnosis. I thought it was dumb too, but gave it a shot. Last sip of ANY alcohol was 12/17/2017. I have ZERO…and I mean ZERO cravings. Best fucken decision ever.
Hello, thank you for the video also I want to use this video to improve myself specially in p*rn addiction and my unhealthy life style and as a challenge to myself i will comeback every week to reply in this comment about my progress and my current changes in my life. Wish me luck 😁
Really great video ❤❤
Thanks brother!
Whoa look at that, it’s Ali Abdaal
@washingtonupstate Thank you!
@@danfounder😊😊😊😊😊😊😊
Excellent video... should be the first video any one watches when getting started
I used to be in shape and then got ridiculously out of shape. Almost 300lbs, something I never wanted. For the past 4 weeks or so, I've been implementing these. Thankfully it's working slowly but surely.
Play the long game and be patient with yourself. Every once in awhile zoom out to see how much progress you've made.
Hint hint: Progress is not just about pounds lost.
300lbs is a disgrace...u are a disgrace fix up lad get bk down to 175lbs stop being a bitchhh stay hard
Best of luck!
I’m only going to believe a ripped muscled guy not a skinny bean
Same. Buy now I'm mid 30s... idek if it's worth it. I'm balding and ugly. I just want to be 23 again
I went from 198 pounds to 154 pounds. Took me 18 months, age 52. Worked out at home 30mins x5 days a week, dumbbells and body weight. 2000 calories a day, 10,000 steps. I missed 1 workout in 18 months. Consistency is key, slow and steady, think in years not weeks or months.
Three basic tools :
1) Strength training. I personally like a mix of free weights and body weight calisthenics. Most focus is around compound exercises. I find 3-4x per week is ideal frequency.
2) Daily walking. People really do underestimate walking because it is perceived as too basic/easy. But max 15% incline treadmill walking (not holding on) and outdoor walks are very effective and one of the best things for longevity/health.
3) Prioritizing protein in meals and getting around one gallon of water per day. Doing both makes weight management surprisingly easy.
Yup that's the one
^^^ this is the whey
That! 🎉
I love you
I’ve always enjoyed being physically active, especially biking and running, but for many years I’m my 20s I was too lazy + more interested in partying and having a good time than taking care of my body… It honestly all started to change a few years ago when I completed my first Century ride (100 miles)🚴🏽♀️ and especially since joining Orangetheory. OT continues to challenge and push me in ways I could never do on my own, and the ever-changing exercises have helped me achieve a more holistic level of fitness and wellness than I could have ever imagined at this point in my life. So much so that I’ve finally completed a couple of half marathons and will (hopefully) be completing the Chicago marathon this fall!!! (I am 34 btw). All to say- heck yes, let’s all get more physical movement in our lives, our bodies need and deserve it!! And yes, more protein!! And electrolytes… and fiber… and just an overall balanced diet 🤩
My results came back and I have almost 30% body fat. This is a massive wake up call and I need to start today. My wife deserves better and I want to be here for a long time with her.
Time to change it my friend!
May I ask how you measured your body fat?
By the way Good luck in getting in shape
@@damiansnow6170 smart scale, which I know is not the most accurate. But it matches what I see in the mirror unfortunately - a fair amount of belly fat despite my small stature.
How’s it going ?
@@laughoutlos down from 81 to 74 kg, now around 27%. It's a work in progress!
My why is that I'm 40 and I've wasted a bunch of my life. I haven't accomplished what I'd hoped that I would. However, I'm done with dwelling on the past. Time stops for nobody. I'm not 20, but I'm still young enough to build a life worth living. However, the body really does start keeping the score after around 35. If I want to accomplish my goals and live a full life, I need to make fitness a major priority.
Same. 45 and I’ve finally decided it’s time to REALLY do this. Lost 10 lbs this month and trying to keep it going. Down to 205 and want to be 185. Trying to find the best info to get me there.
@@thememefactory8108 Great job, man. Keep it up and don’t get bummed if progress slows down as you get closer to your desired weight. That’s normal.
Mad respect bro
@@3qguru Thanks, man!
Same. I’ve been working out three times a week for 9 months now, and it’s slowly but surely going the right way. I was 43 when starting. It’s a depressingly slow process when you hit 40, but keep going. There is no way back. My why is the same as yours. I haven’t accomplished the things I want to, but working out has given me the energy to go get what I want.
I started getting serious about getting in shape and fit again six weeks ago. It's so much joy to see and feel the results already! Two habits you mentioned I already encorporated before: quitting alcohol 3 years ago and going for a daily one hour walk in nature 😊
Incredible. Keep it going!
This ain't boring consistency. This is Gold. You need principles first and foremost before anything. The principles start in your mind then manifest in your reality
Right on!
in my home I have no Internet Internet no TV no couch nothing other than a bed to sleep on. Activity has absolutely skyrocketed as has personal growth and of course physical performance. Watch out for entertainment because it will destroy your progress in life
@@potbellyfatguyfromnewyorkcity if you live like a spartan you become one
"I want to get in shape and keep it for the rest of my life", Love this sentence it hit me hard.
Let's make it happen
The physical pain involved along with the strong mindset required to get there and stay there is really really extreme. The simple fact is 99% of people simply won't commit to it
I remember how I felt when I weighed 180-190 lbs. I know how I feel at 255 lbs. I felt a whole lot better at 190 lbs. had more energy, mental clarity, better cognitive function. Slept better.
Right on!
Love that you highlighted right away that simple, consistent, boring habits are key. Same could probably be applied for career success.
those habits are not boring they're very painful and annoying!
If you are out of shape, it takes time to get in shape. You didn't get fat overnight it took years, so do you think you can get fit in a week
I gained over 20 pounds so far so i gotta start something this is crazy how i let myself go. Damn!
Totally agree with Circidian rhythms of our bodies and time of meals. I struggle with night time binging and that affects my sleeping a full 8 hours in the morning as body tried to digest food while i sleep. Walks, Strength training and even taking a shower are great ways to manage emotions (and therefore drinking habits). Loved your Beautiful practical and real ways to keep that damn weight off! Well done Dan!
So glad to hear. Nighttime eating can be a tough one. The circadian eating style helps along with what you mentioned. Thanks for the comment!
The cost of food is the main reason I’m down 20lbs in 6 months. I didn’t start a diet until last week, but I cut out my daily fast food binge and switched to zero sugar drinks. Just ate smarter. I hit a plateau 20lbs away from my goal, so now I’m going low calories and high protein for the month of May to break the plateau.
YOU GOT THIS🎉🎉🎉🎉
@ thank you. I am currently 15lbs away from my goal still. Life happened and I stopped working out and cutting calories. But with my healthier eating habits I didn’t gain weight in the process. Got back in the gym 3 weeks ago and started meal prepping again this week. 2025 is our year!
@@Stronghand52 meal prep...HACK OF ALL HACKS MAN!!!! KEEP GOIN..ITS A MARATHON..NOT..A..SPRINT...SALUTE TO LONGEVITY AND HEALTH..FOR ITS THE TRUE WEALTH!!!
Dan Go, your videos are so carefully curated, i feel like i have an accessible expert in my toolbox
I definitely want to commit to just being healthy again without overthinking it. My weight has fluctuated through the years. Everything from a six pack to a whole keg. But with bad decision making, and now in my 40s it has been a challenge. I look forward to embarking on who I once was but even better. Watching your videos re-opened a lot of positive possibilities for my future, thank you.
Many comments reflect regrets for not taking better care of themselves. I know if we focus on the past failures, depression will result. If we focus on the future, we may feel loads of anxiety. Our power lies in the present. Intention, awareness and education along with a healthy lifestyle creates positive changes. Be kind to yourself in creating any changes towards your life goals. Good comprehensive video to begin the journey into wellness - "Nature is the greatest healer!" Thanks Dan!
Great content. I’ve done a lot of research and honestly this just summarises it all amazingly well.
Thanks!
2:26 Exactly! That’s exactly what I keep telling people!
Simple means that there aren’t a lot of steps involved.
Easy means that you can do it without much effort.
After years of chasing fast results it hit me now at 21 that I was fat most my life but around 8th grade-the end of high school I was always trying to get in shape as fast as possible doing water fast once did one for 7 days I recently started a few months ago eating healthy and working out consistently and it’s honestly really comforting watching these videos because its something I came to terms with and 3 months down the road I’m down 30 pounds from 230 in march I at first wanted to lose weight now I had an eye opener seeing how unhealthy I would eat and it’s barely the beginning of a new life style I feel better then ever
Was not expecting much but I am blown away with how holistic and grounded your advice is. Brilliant!
Thank you! The root is to embrace my journey, to embrace myself, after 2 pregnancys now i have the time to really focus on me, it's about clarity and being truthful to myself. In the last 2 months i have lost 7 kg and i know and feal that nothing can stop me because this process is a celebration and not a struggle, a plesure to work out at the gym, creating a rutine and nutritious food.
I apriciate so much the video.
I like how you keep it positive and simple.
I just did the 5 Whys method and it worked way better than I thought it would. Going to apply this to other aspects of my life. Thanks!🤘🏻
I’m surprise you don’t have a million subscribers because you get right in to it and such great advice.
Love your work, Dan! ❤❤
Well, most importantly you need to have faith in yourself
Great video Dan!
It all makes complete sense, I’m combining your advice with ultra low sugar (by choice) and ultra low carbs, since Jan 7th I’ve gone from 113.5kg (250 pd) to 102kg (224pd) today and based on your advice I will increase/add weight training too and measure the results 👍
Great stuff Dan!! Let’s go 🔥🔥
Excellent, helpful, doable, and measurable!
Awesome content!
Thank you!
True rewards come from the real work, and that’s what makes it truly 'sexy.' Improving your relationship with food is one of the most important, yet often overlooked, conversations. Thank you for highlighting it!
Maybe you didn't say what a lot of people wanted to hear but you said what they needed to hear and a big Thanks for that !
"What you measure is what you manage" I love this sentence. It made me realized that its time to have control/manage my own life and the first simple step is to have some measurement to work upon. Thank you for this great video!
I want to get in shape to live and see my family grow, see the world in my later years in the best shape possible
Same here 🙏🏼
Great stuff brother...I've been fitness coaching for several years now and these are the same things I tell all the people that join my team. Thank you
Great info Thanks!
Thank you 🙏🏼
Got yourself a new sub all the way from downunder, Love your no BS outlook and straight to the point, keep up the great content.
Loved the 5 layers of “”Why”!!
I love the video! I come from Germany and quitting or cutting out Alcohol is indeed socially quite a challenge but it improved my life so much! Also 8k - 10k steps per day is not easy for an office worker but it’s possible to implement walking in the daily standard routine. Thanks for the great video!
I’m 63 and that thumbnail hooked me in. I am listening to your message tho.
Simply be the best version of myself everyday! 2 months ago I decided that my actual version was going to be the worst one for my age. As you said: full potential!
Great video - lots of solid tips, really like the managing emotions with motion
Doing all of this for the last year. Works.😊
Awesome video! Subscribed!
Love how he states to keep it simple but then makes it completely complicated
Great advice, don’t learn the tricks of the trade, learn the TRADE 👍🏼
Love the art in your background. 🙌
I really appreciate you bringing up alcohol. I love bourbon, especially when I am cooking outside or in a social setting with friends. I have not had any alcohol in 2 weeks. I’m looking forward to seeing more content concerning this. Thank you for sharing this video!
Incredible video. Pacing was perfect and the information is Gold.
Eating healthy foods was a game changer for me. Ive tried dieting in the past in unhealthy ways to lose weight quick that were never sustainable such as eating 1 large meal a day to feel full but made the hunger that much worse, to eating bare minimum calories while still eating junk/fast food so i was never satisfied.
Im taking my health serious now and for the past 3 months ive been eating real nutritious meals, cut out sugar, and drinking a lot of water and its going great.
At first I thought i was adding my calories up wrong because i felt like i was eating way to much to be in a calorie deficit but was happy to find out thats just what quality food will do for you. I'm never hungry, work out 6 days a week, and am really close to a defined 6 pack not just an outline.
I started my journey at 227lb, now down to 174lb and the thing that made this time different was the fact i didnt put an end goal for myself i just changed my lifestyle for the better and having the results follow.
Everyday is a new milestone and the time will pass regardless so try not to focus on how long it will take and focus on being the best version of yourself you can be.
This man deserves more subs. I can relate to him.
Really appreciate the reality check of 1-3 years to fully integrate all of the good habits. Being older also brings patience with the process. Love the window approach. Game changer! Lots of good stuff, but you don’t need to know your body weight or fat percentage to lose weight. If you focus on the boring consistent habits (strength, cardio, mobility, walking; eat real food in a caloric deficit over the course of the week; sleep; quit alcohol), the results take care of themselves. The advanced tweaks can come later if you want to progress. Getting blood work done is a great idea to know if your health is improving. The bathroom scale is out of context.
Love that you got value out of this. Thank you for the kind words!
You’ll be who and where you want to be if you try and be consistent with it.
Dan this is such a great video
Thank you 🙏🏼
Fasting is the most effective way. Not only do you lose weight, your body heals. Example, your teeth are whitened, hair grows faster, gut health etc
Intermittent fasting keto. Even if I go off the rails for a while, I can get back on fairly quickly. Running a few times a week and the pounds will melt.
It also reduces hair loss from male pattern baldness which is crazy to read from the scientific papers. It’s almost like eating too much is a bit risky.
i do imf. I also am aggressively physically active every single day of the week. It is not easy to stay under 10% body fat at age 50 without any testosterone replacement or any drug use. very very difficult but it can be done
True. That's what I'm trying to do. Read Eat Smarter by Sean Stevenson and Delay, don't deny both about fasting and intermittent fasting. I've been able to go a little past 2 days. It's crazy what the body supposedly does, I can't speak from much experience yet, but I believe it.
Fasting is definitely a great tool for health but it must be done right and not to be overdone. I personally like alternate day fasting for fat loss whilst maintaining muscle. 3-5 day prolonged fasts every 6 months for autophagy and mitophagy
I liquified my muscles PERMANENTLY and it was the best decision I ever made. I saw the opportunity on a popup ad, so I just put in my social security number and now BAM! I'm all liquid muscle baby! 🙌🏻🙌🏻
😂
I hate that when someone says full range of motion some people struggle with this and injury and hip and shoulder issues restrict this ...some will say just do this stretch and you hips will magically open up anyway going back to this advice on nutrition amazing helps heaps
Your content is gold.
I’d probably add to this: sleep 7-8 hours a night. And on the cardio: 8-10k steps is a lot of time consuming potential zone 1 work if some of it is strolling pace. Electively, someone could probably substitute a day of HIIT training weekly to work on V02 max and a few 45 min sessions each week of zone 2 training. I like the focus on measuring progress and the rest. Seems on point overall.
Yeah sprint intervals are a perfect way of getting more bang for your buck
This video helped me improve and maintain my daily routine. I would like to make a comment about the alcohol part in the video, but also in the comments. Drinking alcohol does not mean you always have to get drunk. I like to drink wine, especially in combination with food. But I rarely drink more than 2-3 glasses in one sitting, and only on weekends. I see no problem with this in relation to a healthy lifestyle. I hope I get feedback on this post about what others think about this.
It’s the food.
You could completely forego training and concentrate on food and you’ll get the results.
Training will preserve your muscles, so it’s a major plus
Carnivore or animal based all the way
If I eat a single chocolate bar, I have to workout for 1 hrs.
A bucket of kfc....thats like 4 x my daily calories right there.
I've spent most of my adult life trying to stay in shape. Now, at 47, I'm in moderately good shape. The one thing I've realised is that it's not really that difficult to be in better shape than the majority of the population.
Very solid thanks for posting
Great video! I stoped drinking alcohol about 8 years ago, as soon as I realised that there are no "benefits", it doesn't help to solve problems or otherwise give you anything, it can only take 👍And you can absolutely have fun and party without it 🤣
Wow, this video really hit home for me, and was so thought provoking. This call to action with clear explanations is a game changer for me. Thanks Dan. Tomorrow morning the lifestyle change begins. The tortoise and the hare. I am the tortoise and will win this slow and steady race.
great and simple, let's make it 4 years to be in shape permanently ;)
Thanks for this video. You said exactly what I needed to hear. I have been up and down weight wise trying almost everything…occasionally working out….I do feel better after my workouts but when I check my notes it is days/week between workouts. The boring consistency thing makes sense to me. The more I can put greater health/weight loss/workouts on auto pilot due to it being lifestyle than the better I will become. Thanks!
So glad this helped you. Keep me posted on your progress!
I agree on really understanding clearly all the WHY’S. Yeah it’s boring but it’s important
I'm with everything besides the 3 meals and eating windows. I walk around 12-15 body fat year around and eat every few hours from the moment I wake up and I eat 400 calories right before bed. Good video. Keep up the great work
It all comes down to discipline and consistency. If you can’t even muster the strength to go out for a walk you are going to struggle with anything else. You don’t need to go to a gym. Walk around your block for 45 min to an hour can and do body weight work outs. Once you feel comfortable go get a day or a week pass at a gym to get a feel for it. You’ll be alright. *Slow is smooth, smooth is fast.*
Excellent advice. Thank you 😊
You right about that, bro I’m on four months 113 days exactly no alcohol and I’ve been working out hard asf the whole time. I went from 180lbs-167lbs💪🏽
I have been doing well in the past 2 months and still feel the stress and pressure daily. To be honest, I did not lose any weight but I think that is purely due to my muscle growth. I was lifting weights and doing 1 hour of cardio 4 days a week. And now I can feel my chest pump up, that means I do lose fat to compensate my muscle weight.
Thank you for everything you put out! I can’t afford to do a plan right now but I look forward to seeing your newsletters hit my inbox.
You’re welcome my friend! Next one coming out tomorrow!
Very educational and simple. Is all about discipline
I can't sleep on an empty stomach. My final meal has to be around 2-2,5 hours before bed or I'm gonna search for snacks in my pj's and I'm gonna wake up hella hungry the next morning. What works best for me is having 5 meals a day, every 3 hours or so. I personally don't like eating big portions so smaller meals but more frequently. Since I found out that this suits me and my lifestyle the best, I have no problems with weight gain, loss of energy during the day, my mood is better, my sleep and workouts are more efficient. Bottom line is, you have to find what works for you.
This video really hit me hard. Especially the "Why" portion. I think for a long time I have ignored the reason why I want to get in shape, I am going to keep reflecting on this and getting deeper, but I think the core reason is that I want to prove to myself that I am the product of my own actions and not the product of the things I was told I was growing up. I want to finally show myself that I can do the work required to achieve things, and not just getting in shape but all things. I recently read Atomic Habits by James Clear (100% recommend if you're like me and struggle with consistency) and between that book and this video I now have a template to turn my life around and become someone who not only does things but sticks to and finishes those things. This is my commitment to myself that I will put in the work every single day.
Glad it helped my friend
Thank you for your time for the video
I’ve committed to tracking my diet and making adjustments to eat the right foods so I’m not wasting time spent in the gym.
Fantastic video!! Thank you SO much! I recently had a dexa scan and still need to fix my occasional bouts of emotional comfort eating. Will spend more time walking in nature though I do swim a lot which gets me sunshine. I love your points about alcohol and potential. I am ready to cut back on the wine. So much profound simple but not easy advice in this video. Will be sharing with many friends ! ❤
Were you scared of the results or were they motivating? I am afraid of the results because I’ve already been working out so much and eating really well and fasting, but I’m at my heaviest after five months of trying to lose fat. I worry the results will be even more demotivating. How did the results hit you? Were you motivated or unmotivated afterward?
Great information 👍 thanks for sharing!! 😊
I stopped drinking as well for the same reason I’m super glad I did gives me time to focus on good experiences and other things
Great video and love the simplicity of the message.
ive done the tracking and measuring of foods for years eating super healthy and bodybuilding stuff even sprinting and no matter what i do nothing works for getting rid of fat but i have gained muscle fairly rapidly
Great video Dan! I love the message of doing the foundational things! You've made me a subscriber
Welcome to the team!
Amazing video, thank you for this Dan
My pleasure!
All good advice in the video. Everyone’s different but Personally, eating carnivore and heavy compound exercises in the gym 2-3x a week has been ideal. I’m 54yo, 6’3, 188lbs and blood work is in good order. I never count calories and eat as much as I want whenever I want- as long as it’s carnivore. Also, I ignore fitness influencers, actors, celebrities, etc- many are on PED’s or other gear but don’t disclose it. If you think the Rock is natural, think again. All the best to everyone on their fitness journey. 👍
Started tracking my food yesterday. Was really surprised how many calories I had yesterday and even more surprised how few I had today.
I love this - it would be great to have a worksheet to go through to fill out the recommendations you have here.
Awesome description of making a life decision versus short term failures by fad diets or pills that promise over night results.life is a marathon not a sprint. Keep it coming like the way you hit on all contents connected to good health.
A wealth of knowledge in this video Dan, great advice. The alcohol bit really hit home for me, thank you for your work
Thank you for the video 👍🏽
Great information, thank you so much for this.😊
I learnt from your videos I’ve not seen half of Jim Carrey’s movies 😅
Thanks this was a helpful video.
Take it from a guy that played Division I college football every lineman that I talked to agree that we wish we spent more time on mobility just as much as we spent time on building strength
That's a smart way to train
I’m 18 months into this journey, feeling great and feeling healthy. The nut I haven’t cracked is drinking. I drink because I’m bored and to quiet my mind; what would you suggest to tackle that?
Best I’ve done is 3 weeks without drinking in January, I hated it.
Drinking needs to be replaced with something more important than numbing whatever emotion you're trying to escape. This is where goals come into play. Setting a goal that you can put your attention on that causes you to replace boredom with excitement.
In essence you can't just stop drinking. You need to stop drinking for a purpose.
I am in a similar place but to be honest rather than stop drinking which I enjoy, I have (1) stopped drinking Mon to Wed and sometimes Thursday so it becomes a weekend pleasure, (2) drink sparkling water or a Coke Zero when I feel like a drink during the week to take my mind off it, (3) when I do drink, I consciously drink less than I did previously, (4) if I am going on a night out then I drink what I feel like as I don’t do it that often. This has cut my weekly drinking by half so I am in a much better place than I was before! It’s pointless in my opinion taking things to a point that make you miserable, it’s about moderation and balance.
Look up “stop drink expert”
He uses hypnosis. I thought it was dumb too, but gave it a shot. Last sip of ANY alcohol was 12/17/2017. I have ZERO…and I mean ZERO cravings.
Best fucken decision ever.
Keep that body strong (I like it)
Hello, thank you for the video also I want to use this video to improve myself specially in p*rn addiction and my unhealthy life style and as a challenge to myself i will comeback every week to reply in this comment about my progress and my current changes in my life. Wish me luck 😁
No progress this week i feel lost again and i hate this feeling i hope the coming week will be good to me
fantastic video thanks.
The long time horizon is the key, especially for those that yoyo