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.
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.
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 😊
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.
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
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.
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.
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
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 👍
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
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!
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 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
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’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.
"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 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!
At the moment I'm writing this, im homeless and in my car. His clients have his advantage as a coach. The one big take away from this video is to be consistent, period. I go to the gym almost every day. If im injured or sick ( like I was yesterday) I'm in the gym. Funny, because I really don't even have a "why" to go to the gym for. Really, i wish I was de*d. The result of me being consistent for the last 10 months, is that I'm 62 years old, I deadlift and squat 400lbs. People compliment me all the time on my strenth and how my body is leaning out and getting muscular. I staeted with only using the bar and doing yoga stretches. My diet is terrible, but i do traxk it. People who help out us homeless, give us carbs and sugars. I do buy protein powder and get 1g per pound a day. Be blessed everyone. Go to the gym or gym like setting and do it everyday. Just be consistent. Be blessed. 🙏
@dharma__3 thank you for your kind words. I'm good at helping others and not myself. I try to do as you suggested every day. I try to give at least 3 compliments and help one person. Making money at it would be difficult for me. That's why I love it when I do work, because I look at it as being of service. But it is hard to find work when everything is done online. I even have my class A license to drive big rigs. But with no recent experience, it's difficult. So I workout. I help people in the gym like I did today, and I consider it a good day. I do ask God to take me if it's his will. Sooner rather than later.🤣 Until then, I live in the moment helping or watching the news and praying for the world. Be blessed, and have a wonderful week. 🙏😊
@TavitaRaks thank you. It's fun in a masochistic way. You got to learn love the burn if you want to see results in your 60s. 😊✌️ Have a wonderful week 😊.
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.
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.
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💪🏽
The only diet I feel fantastic on is carnivore. Im not a fan but I can't deny it. I eat carbs like potatoes and rice makes me crave more carbs unfortunately.
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.
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
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 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!
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! 🙌🏻🙌🏻
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.*
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.
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!
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.
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.
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'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
Dan, this great video synthesises the key aspects to improve wellbeing. Congrats for your great job. The video is more focused on losing fat than overall health but it does touches all relevant aspects for this. Perhaps more attention to sleep would be needed. Quick question on the eating window. Have the last meal near bedtime. Have no problem in getting to sleep but awake up a few times after 3/5 hours. Is it related to mealtime? Thanks
Thanks! Possibly related to meal timing but all things are multifaceted. Try an earlier meal time while use the video I did on sleep to amplify quality of sleep so you can sleep through the night th-cam.com/video/1jU39PKGUhw/w-d-xo.htmlsi=OD-K9vGJ4ZxsTdD8
I actually did start last year. Lots of work and stress, not a lot of sport, well, let’s say, I got a wake up call. I focusing first on food, my wife was a huge help there, we changed our diet. reducing sugar a lot and 50% on our plate is green, now. No matter weather it’s breakfast, lunch or dinner. And yes, sometimes we did stumble and we did cheat, but we kept going and were able to form a habit. Just that brought me down 12kg. I increased my workouts step by step. Running and swimming, plus kickboxing and lifting /Hiit. 5 days a week, Saturday and Sunday resting - but we go for a walk, than. Turning 43 this July and no, I am not ripped but feeling fitter than in my 30s and even 20s. Down now for 107 to 92kg. And yeah, still a bit to go, but hey, that’s ok. Right now, we try to improve our diet, but it’s not a sacrifice, it’s just fun working on us. I am happy that I found your channel, it’s hard to find this sort of advice - you confirm what really took me a lot of time to figure out. Keep up the great work and cheers form Germany 😊🙏🏻
except you don't just have to do it but you have to keep doing it. I am age 50 under 10% body fat and to get here and stay here some days I eat a few hundred calories or I don't eat at all and I'm always running everywhere I like to teach you in ranger school in the US Army. Most people have no interest of living like that so most people even though they fantasize about it and simply not going to be able to earn it. it can definitely be achieved without any drug use but you have to seriously make it an absolute commitment
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!
Cathartic activities I follow: Wet shaving: Brush, bowl, cream and metal double edge razor blade. It's a skill, a cathartic process and a complete cessation of the use of plastics. Home Espresso maker: It's cheaper long term than buying out. It's a skill and it's a pleasing process. I want to learn to cook better too, I imagine that would be similarly cathartic.
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
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 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 🤣
I'm 50yr old 5'4" at 143lbs. Currently aiming at 1lb/week. I've been going off and on since around 2020 and its tough to remain consistent. I still have daily pulls to slam down some sugar treats at the end of the day. But lately have wanted to loose weight more than a few minutes of ice cream satisfaction. I had to get a lot of prerequisites lined up. A lifetime of sedentary behaviour cannot be undone overnight. I've been walking 10k steps as many days a week as I can for 4 years. Last year I've started slowly running and participated in a couple runs, my longest is 10K. In all this time my V02MAX estimate (apple/garmin) has not budged one bit. So frustrating. That is... until yesterday! It went up a point from 44 to 45 Its paying off and now I'm stoked! Progress! I want more and I'm going for it.
I eat my first meal 2-3 hours after I wake up after my workout and last meal between 5-6pm. I wake up at 5am and go to sleep at 8pm. I do this everyday. The only thing that changes is my workout. I work out 5-6 days a week.
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?
The easiest way to loose weight is to cut out all liquid calories (fruit juice, soda, milk in coffee, alcohol and anything with sugar in general). Have a Coke Zero or whatever from time to time and you’ll be doing much better.
Walking 4-5 miles per day and also going to the gym just doesn't seem practical until I'm retired. I am starting to build a home gym, though! I have a rowing machine and some dumbbells. Instead of spending 30 minutes getting on my shoes, driving, parking, signing in, signing out, and driving back, I can spend those 30 minutes actually working out. The time saving makes it practical to work out ~6 days a week. A home gym needs to be air-conditioned and have a good view or some other form of entertainment, so you actually like being there.
You're making great points. However, I tend to disagree with the claim that the fittest people keep track of everything. On the contrary at my fittest (pro athlete phase) I was not tracking a single thing but was basically living the same day over and over for years which did the job for me.
There is no cheat codes there's no easy fix there's no pill that's going to help you and you're right it's about eating what's your body needs working your body out progressive overload getting in the gym going for a walk just move and most of the people I train in a week they ain't seen any transformation and try to quit and you have to explain to them it's going to take 6 weeks to start seeing change but it's all about what you eat how you work out are. and your determination ,got to be relentless on everything God bless thank you for the video Even helps me out Happy lifting and eating and have a beautiful life
Getting a barcode scanning app and finally tracking food was an eye-opener. The average person thinks they have something of an idea of what kinds of foods are made up of (mcdonalds has a lot of fat, salmon has protein etc.) - but a lot of people would probably say that a plate of bacon, eggs and sausages are all just different examples of breakfast protein - without understanding that for 4 sausages you're usually looking at over 500kcal. Certain foods are just traps that you never saw coming when it comes to fat loss.
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!
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
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!
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!
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.
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
@@defaultworkouts if you live like a spartan you become one
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!
"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
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!
Great content. I’ve done a lot of research and honestly this just summarises it all amazingly well.
Thanks!
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.
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!
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!
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
Was not expecting much but I am blown away with how holistic and grounded your advice is. Brilliant!
Nutrition|Exercise|Water|Sun|Temperance|Air|Rest|Trust in God
Facts 🙏🏾🙏🏾
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 🔥🔥
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
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.
Well, most importantly you need to have faith in yourself
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!
I’m surprise you don’t have a million subscribers because you get right in to it and such great advice.
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.
This is probably one of the best no-nonsense video I've seen on the topic.
Boring consistency will get you there!
I like how you keep it positive and simple.
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
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’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
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 !
Dan this is such a great video
Thank you 🙏🏼
Great video - lots of solid tips, really like the managing emotions with motion
"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 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.
At the moment I'm writing this, im homeless and in my car. His clients have his advantage as a coach. The one big take away from this video is to be consistent, period.
I go to the gym almost every day. If im injured or sick ( like I was yesterday) I'm in the gym. Funny, because I really don't even have a "why" to go to the gym for.
Really, i wish I was de*d.
The result of me being consistent for the last 10 months, is that I'm 62 years old, I deadlift and squat 400lbs. People compliment me all the time on my strenth and how my body is leaning out and getting muscular.
I staeted with only using the bar and doing yoga stretches. My diet is terrible, but i do traxk it. People who help out us homeless, give us carbs and sugars.
I do buy protein powder and get 1g per pound a day.
Be blessed everyone. Go to the gym or gym like setting and do it everyday. Just be consistent.
Be blessed. 🙏
God bless you. Stay alive. The world needs you.
Your determination and persistence are amazing! ❤️
Maybe you could earn money as a motivational speaker or trainer? Just a thought, good luck & bless you dear.
@dharma__3 thank you for your kind words. I'm good at helping others and not myself.
I try to do as you suggested every day. I try to give at least 3 compliments and help one person.
Making money at it would be difficult for me.
That's why I love it when I do work, because I look at it as being of service. But it is hard to find work when everything is done online.
I even have my class A license to drive big rigs. But with no recent experience, it's difficult.
So I workout. I help people in the gym like I did today, and I consider it a good day.
I do ask God to take me if it's his will. Sooner rather than later.🤣
Until then, I live in the moment helping or watching the news and praying for the world.
Be blessed, and have a wonderful week. 🙏😊
@TavitaRaks thank you. It's fun in a masochistic way. You got to learn love the burn if you want to see results in your 60s. 😊✌️
Have a wonderful week 😊.
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.
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.
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 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 🙏🏼
The only diet I feel fantastic on is carnivore. Im not a fan but I can't deny it. I eat carbs like potatoes and rice makes me crave more carbs unfortunately.
Do what makes you feel good
@@danfounder True
Same here
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 advice, don’t learn the tricks of the trade, learn the TRADE 👍🏼
Your content is gold.
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
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
Incredible video. Pacing was perfect and the information is Gold.
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!
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! 🙌🏻🙌🏻
😂
Love how he states to keep it simple but then makes it completely complicated
great and simple, let's make it 4 years to be in shape permanently ;)
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.*
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
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!
Doing all of this for the last year. Works.😊
Love the art in your background. 🙌
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!
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.
Great video Dan! I love the message of doing the foundational things! You've made me a subscriber
Welcome to the team!
This man deserves more subs. I can relate to him.
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'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
Loved the 5 layers of “”Why”!!
Dan, this great video synthesises the key aspects to improve wellbeing. Congrats for your great job. The video is more focused on losing fat than overall health but it does touches all relevant aspects for this. Perhaps more attention to sleep would be needed. Quick question on the eating window. Have the last meal near bedtime. Have no problem in getting to sleep but awake up a few times after 3/5 hours. Is it related to mealtime? Thanks
Thanks! Possibly related to meal timing but all things are multifaceted. Try an earlier meal time while use the video I did on sleep to amplify quality of sleep so you can sleep through the night th-cam.com/video/1jU39PKGUhw/w-d-xo.htmlsi=OD-K9vGJ4ZxsTdD8
I actually did start last year. Lots of work and stress, not a lot of sport, well, let’s say, I got a wake up call.
I focusing first on food, my wife was a huge help there, we changed our diet. reducing sugar a lot and 50% on our plate is green, now. No matter weather it’s breakfast, lunch or dinner. And yes, sometimes we did stumble and we did cheat, but we kept going and were able to form a habit.
Just that brought me down 12kg. I increased my workouts step by step. Running and swimming, plus kickboxing and lifting /Hiit. 5 days a week, Saturday and Sunday resting - but we go for a walk, than.
Turning 43 this July and no, I am not ripped but feeling fitter than in my 30s and even 20s. Down now for 107 to 92kg. And yeah, still a bit to go, but hey, that’s ok.
Right now, we try to improve our diet, but it’s not a sacrifice, it’s just fun working on us. I am happy that I found your channel, it’s hard to find this sort of advice - you confirm what really took me a lot of time to figure out. Keep up the great work and cheers form Germany 😊🙏🏻
except you don't just have to do it but you have to keep doing it. I am age 50 under 10% body fat and to get here and stay here some days I eat a few hundred calories or I don't eat at all and I'm always running everywhere I like to teach you in ranger school in the US Army. Most people have no interest of living like that so most people even though they fantasize about it and simply not going to be able to earn it. it can definitely be achieved without any drug use but you have to seriously make it an absolute commitment
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!
You got the master sitting behind you buddy Bruce Lee.
Is that Elon on the right ? 😅
Yeah and also some dude that doesn’t belong anywhere near that master.
If you can figure out how to turn anything monotonous into a loving process of contemplation you never have to worry about routine again.
Facts
Cathartic activities I follow:
Wet shaving: Brush, bowl, cream and metal double edge razor blade. It's a skill, a cathartic process and a complete cessation of the use of plastics.
Home Espresso maker:
It's cheaper long term than buying out. It's a skill and it's a pleasing process.
I want to learn to cook better too, I imagine that would be similarly cathartic.
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
Thank you for this video!
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 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 🤣
You’ll be who and where you want to be if you try and be consistent with it.
Thank you for your time for the video
I'm 50yr old 5'4" at 143lbs. Currently aiming at 1lb/week. I've been going off and on since around 2020 and its tough to remain consistent. I still have daily pulls to slam down some sugar treats at the end of the day. But lately have wanted to loose weight more than a few minutes of ice cream satisfaction.
I had to get a lot of prerequisites lined up. A lifetime of sedentary behaviour cannot be undone overnight. I've been walking 10k steps as many days a week as I can for 4 years. Last year I've started slowly running and participated in a couple runs, my longest is 10K. In all this time my V02MAX estimate (apple/garmin) has not budged one bit. So frustrating. That is... until yesterday! It went up a point from 44 to 45 Its paying off and now I'm stoked! Progress! I want more and I'm going for it.
I eat my first meal 2-3 hours after I wake up after my workout and last meal between 5-6pm. I wake up at 5am and go to sleep at 8pm. I do this everyday. The only thing that changes is my workout. I work out 5-6 days a week.
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?
i appreciate your channel but i gave up sugar and went from 180lbs. to 150lbs. pretty quickly
Imma keep watching more videos on your channel as i clean and organize my room, preparing for my Saturns return.
I love this - it would be great to have a worksheet to go through to fill out the recommendations you have here.
The easiest way to loose weight is to cut out all liquid calories (fruit juice, soda, milk in coffee, alcohol and anything with sugar in general). Have a Coke Zero or whatever from time to time and you’ll be doing much better.
I agree on really understanding clearly all the WHY’S. Yeah it’s boring but it’s important
Walking 4-5 miles per day and also going to the gym just doesn't seem practical until I'm retired.
I am starting to build a home gym, though! I have a rowing machine and some dumbbells. Instead of spending 30 minutes getting on my shoes, driving, parking, signing in, signing out, and driving back, I can spend those 30 minutes actually working out. The time saving makes it practical to work out ~6 days a week. A home gym needs to be air-conditioned and have a good view or some other form of entertainment, so you actually like being there.
Excellent advice. Thank you 😊
You're making great points. However, I tend to disagree with the claim that the fittest people keep track of everything. On the contrary at my fittest (pro athlete phase) I was not tracking a single thing but was basically living the same day over and over for years which did the job for me.
Amazing video, thank you for this Dan
My pleasure!
Great video and love the simplicity of the message.
fantastic video thanks.
There is no cheat codes there's no easy fix there's no pill that's going to help you and you're right it's about eating what's your body needs working your body out progressive overload getting in the gym going for a walk just move and most of the people I train in a week they ain't seen any transformation and try to quit and you have to explain to them it's going to take 6 weeks to start seeing change but it's all about what you eat how you work out are. and your determination ,got to be relentless on everything God bless thank you for the video Even helps me out Happy lifting and eating and have a beautiful life
Great information 👍 thanks for sharing!! 😊
Getting a barcode scanning app and finally tracking food was an eye-opener. The average person thinks they have something of an idea of what kinds of foods are made up of (mcdonalds has a lot of fat, salmon has protein etc.) - but a lot of people would probably say that a plate of bacon, eggs and sausages are all just different examples of breakfast protein - without understanding that for 4 sausages you're usually looking at over 500kcal. Certain foods are just traps that you never saw coming when it comes to fat loss.
I used to weigh 420, down to 250. Still have 50 pounds to go.
Quitting alcohol was one of the biggest factors.
Great job!
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
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 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!
Hi Dan. Love your channel. New subscriber so I’m not sure if you’ve already shared but, what is your opinion of 75HARD?
Very educational and simple. Is all about discipline
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.
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