How to get in better shape than 95% of the population (in 4 months) 

Really great video ❤❤

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.

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.

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

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 want to get in shape and keep it for the rest of my life", Love this sentence it hit me hard.

Love that you highlighted right away that simple, consistent, boring habits are key. Same could probably be applied for career success.

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.

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 😊

Was not expecting much but I am blown away with how holistic and grounded your advice is. Brilliant!

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.

Great video - lots of solid tips, really like the managing emotions with motion

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.

Incredible video. Pacing was perfect and the information is Gold.

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!

Great content. I’ve done a lot of research and honestly this just summarises it all amazingly well.

Great video and love the simplicity of the message.

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!

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

Loved the 5 layers of “”Why”!!

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!

Thank you for your time for the video

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

Well, most importantly you need to have faith in yourself

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 ! ❤

Great information, thank you so much for this.😊

I like how you keep it positive and simple.

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

Amazing video, thank you for this Dan

I’m surprise you don’t have a million subscribers because you get right in to it and such great advice.

Great video Dan! I love the message of doing the foundational things! You've made me a subscriber

Your content is gold.

Excellent advice. Thank you 😊

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.

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 👍

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 👍🏽

Thank you 😊 Ive never seen things that way, Truly inspiring

Doing all of this for the last year. Works.😊

Love the art in your background. 🙌

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💪🏽

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.

Dan this is such a great video

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

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 info! Many thanks for sharing

I love this - it would be great to have a worksheet to go through to fill out the recommendations you have here.

Thanks this was a helpful video.

great and simple, let's make it 4 years to be in shape permanently ;)

Great 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.

Subbed! I am 45 years old next month. And for the passed couple months I just got tired of not maximizing my energy and fitness level. So I do full body maintenance workouts 30-45 mins late afternoons. Eat A LOT cleaner. Workouts= rowing machine and calisthenics and Dumbbells. Food High in protein and healthy fats also, dark greens, and small amounts of fruits. Lots of water 🌊 with electrolytes. The way I figure, I should be good to go within two years of study and experience. The reason why i am doing this is because i am a provider, and my career is very high energy. And I want to find out what I am capable of.

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.

Thanks Brother!!

Wow. Thanks for the video.a lot of what you said is what im either working towards or have a plan to implement in the near future.keep the content coming.have a great day.God bless.

I agree on really understanding clearly all the WHY’S. Yeah it’s boring but it’s important

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

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.

Great info. I really like that Bruce Lee painting or portrait behind you also. Thanks.

Insightful.

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

Consistency is the key💪

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.

You’ll be who and where you want to be if you try and be consistent with it.

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

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.

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

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

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. 🙏

You got the master sitting behind you buddy Bruce Lee.

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 🤣

Good morning I'm so so so so so glad so happy you said do not skip breakfast because if you skip breakfast when you come back in the evening from work activities you binge like a pig❤❤ ❤ and I'm following the window plan eating breakfast heavy lunch skipping dinner so my body can go into fasting mode and be hungry in the morning your videos are absolutely outstanding 100% I agree with everything you're saying you are excellent thank you thank you thank you❤❤❤❤❤❤❤❤❤❤

You’re right so right about the alcohol !!!!

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

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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.

Great list! What type of electrolytes have you seen work and you would recommend?

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 😊🙏🏻

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

ive done the tracking and mwasuring 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 faiely rapidly

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

Great content and nice lounge music, but maybe not both at the same time.

What are the bloodwork tests called that you can do to help you understand your body as it relates to fitness and what exactly is a dexa scan for? I am relatively new to all this and trying to gain as much knowledge as possible before doing anything

I’m at 22% body fat and I seriously thought I was under 20%. Eye opening.

Thank you! Going to do strength training

Most people know what we have to do but actually taking the first steps is the hardest part. After those first couple weeks of discipline it gets easier and becomes routine. The issue is you need that boring consistency which I think is where most fail.

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.

Thank you for great content. I would add one more important tip: when you start any exercise first learn proper form, check if you are able to do it safetly. Care about mobility, flexibility for joint heath, and correction exercises for bad posture, and strengthing exercises. Do not ignore pain during exercise, stop doing that exercise and find out a problem. Common problems: 1. you do it with poor form. 2. your joints mobility, or other aspect are not ready yet for given exercise. 3. you may not give enough time to regenerate your worked muscle. Or you have some other issue. Ignoring it only make it worse. There are many exercises, you can found variations which you can do without pain. I knew many people who start workout without thinking of good form, or try more advanced exercises which they simple was not ready yet and all end up injuried. Do it smart. But not doing any physical activity has much more risks than most of the sports. So certainly be active, just be smart enough learn how to properly exercises. Greetings from Slovakia

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.

Did pushups while listening, now I gotta focus on pushing this brain

Were you talking about the velocity diet from T- Nation?

Steaks and weights baby

5 whys Root Cause is quality of life. I need mental help, to do this with but my bf passed away and I have had a trainer but they aren't engaged in who I am as a person like a friend.

What brand is that microphone? Noisy Cricket?😜 Great stuff nonetheless!💯

So I’ve been in a lifestyle change for the last 14 months. I started with diet, and slight home based exercises. I’ve cut carbs, as well as calories. 9 months ago I got a gym membership and started weight training. So the weight loss has slowed a bit. But now I’m more into body recomposition. A month ago I started doing 24-36 hour fasting once a week. I’ve lost right at 63 lbs. since I began all this . However I’m still not where I want to be. In about 30 days I’m going on a vacation and want to blitz some of this fat still on me away. What do you recommend. I’ve been thinking about a protein shake fast. As I still hit the gym I want to keep protein incoming. What do you recommend?

If you can figure out how to turn anything monotonous into a loving process of contemplation you never have to worry about routine again.

Never understood how so many people get fitness wrong…I do regular workouts.. burpees, situps, squats and targeted weight training for looks. And I don’t workout for looks but for survival to be ready to handle myself in a combat situation …it’s not rocket science and be consistent

… „round“ is also a shape … I‘m in shape 😅

Re: knowing “cost” of food - is tracking required to stay in shape?

Besides the standard bloodwork are there any specific labs you would recommend getting done?