How to get in better shape than 95% of the population (in 4 months)
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- Опубликовано: 9 июн 2024
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Who Am I?
I'm a fitness coach who helps high performing entrepreneurs. I've worked with thousands of men and women all over the world, including some of the most successful entrepreneurs in the business world. My mission is to help transform 1 million people's lives through health, fitness and wellness.
Timestamps:
0:00 - Introduction
1:50 - How I Got Myself in Shape
2:55 - Create a Body Dashboard
4:01 - Know The Cost of Food
5:04 - Focus on the Gym
6:33 - 99% of Nutrients From Single Ingredient Nutrient Dense Foods
7:39 - Find Your Window of Eating
9:41 - Some Form of Movement Exercise
10:30 - Hydration
11:08 - Fix Your Relationship With Food
12:23 - Quit Drinking Alcohol
13:56 - Find Your Why
14:56 - Prepare for The Long-Term
![Rich Dunk (Ft. DaBaby) - BIG DAWG [Official Video]](http://i.ytimg.com/vi/Pz2ewsSKAEM/mqdefault.jpg)
Really great video ❤❤
Thanks brother!
Whoa look at that, it’s Ali Abdaal
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
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!
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!
Love that you highlighted right away that simple, consistent, boring habits are key. Same could probably be applied for career success.
"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
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 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!
I’m surprise you don’t have a million subscribers because you get right in to it and such great advice.
Join 240,000+ high performers on my newsletter: www.dango.co/newsletter
Was not expecting much but I am blown away with how holistic and grounded your advice is. Brilliant!
Easy version: “eat less, eat better, keep moving.” All else are details.
Cardio related issues is the top killer. The American Heart Association developed criteria dubbed “Life’s Simple 7” defining ideal cardiovascular health which are for almost all people, modifiable lifestyle choices: not smoking, regular physical activity, healthy diet, maintaining normal weight, and controlling cholesterol, blood pressure, and blood glucose levels. (It’s now called “life’s essential eight” adding adequate sleep). The score is highly correlated with getting a bad cardio outcome so lower the score the more likely to get a cardio event and that might kill you. But 99% of people over 18 don’t have a perfect score. Sadly these choices are just necessary - but not sufficient. There are of course other things that are important such as no alcohol and getting laid as he points out. Simple yes but not easy.
In case anyone didn't read all that, lemme break it down some more: get big
Not all people start overweight.
Eating less became easy and more importantly sustainable for me when i prioritized foods that nourish/satiate my body, support optimal metabolism, hormonal and brain function and that for the most part came from a diet 90 percent consisting of protein and plenty of fat from lamb. I can now feel when eating SAD diet meals that consist of either pasta, bread, or rice its like crack to the body-i get an immediate hit, but its an empty hit and I will pay for it in many ways-one being in a couple of hours I will be hungry again.
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!
Facts!
Great video - lots of solid tips, really like the managing emotions with motion
Incredible video. Pacing was perfect and the information is Gold.
I want to do these things but I have a horrible work schedule as a truck driver. I'm on the verge of asking my company for a leave of absence or just quitting I can't stand it.
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 ! ❤
Thank you for your time for the video
Love the art in your background. 🙌
Thank you for the video 👍🏽
I like how you keep it positive and simple.
Great content. I’ve done a lot of research and honestly this just summarises it all amazingly well.
Thanks!
Loved the 5 layers of “”Why”!!
Great information, thank you so much for this.😊
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!
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!
Amazing video, thank you for this Dan
My pleasure!
Great video Dan! I love the message of doing the foundational things! You've made me a subscriber
Welcome to the team!
A wealth of knowledge in this video Dan, great advice. The alcohol bit really hit home for me, thank you for your work
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
Great video!
Dan this is such a great video
Thank you 🙏🏼
Insightful.
Great info! Many thanks for sharing
Always welcome!
Thank you 😊
Ive never seen things that way,
Truly inspiring
🙏🏼🙏🏼🔥
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!
great and simple, let's make it 4 years to be in shape permanently ;)
Thanks Brother!!
Any time!
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
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 🔥🔥
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 the master sitting behind you buddy Bruce Lee.
Is that Elon on the right ? 😅
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 ruclips.net/video/1jU39PKGUhw/видео.htmlsi=OD-K9vGJ4ZxsTdD8
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'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.
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.
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.
Thanks!
Great info. I really like that Bruce Lee painting or portrait behind you also. Thanks.
Thanks!
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.
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’ve committed to tracking my diet and making adjustments to eat the right foods so I’m not wasting time spent in the gym.
Great list! What type of electrolytes have you seen work and you would recommend?
A pinch of high quality sea salt is all you need!
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
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❤❤❤❤❤❤❤❤❤❤
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 🙏🏼
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
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
Thx
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.
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.
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 🤣
Can you Explain adding electrolytes?
Did pushups while listening, now I gotta focus on pushing this brain
Thank you! Going to do strength training
You got this!
… „round“ is also a shape … I‘m in shape 😅
'Moran also comes out of the brain - I have brain cell's😂😢
Same here!
But we can change our overall shape, we just start habits now, and add to them as we can, and habit stacking and consistency will get us there... Eventually. 😉😕😟
But if you never start, you'll never get there, right? So I keep going, and I'm going to do this, for the third time...
Best of luck to you on your journey!
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
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.
which electrolytes? thx!
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.
Run + water= a good start
Besides the standard bloodwork are there any specific labs you would recommend getting done?
Testosterone, AP0B
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?
I’d suggest going about it sustainably instead of trying to speed it up.
I commit to transforming my mind and body over the next 12 months so I not only release 20kg but also create a healthy relationship with food that will continue for a lifetime
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
Steaks and weights baby
There's truth to your statement
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
Great additions
I’m gonna stop making damn excuses and work out.!!🏋️♀️
🔥🔥🔥
Ill commit to 8-10k steps a day in the morning, before i break my fast: No excuses, no buts.
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.
I like your couch. Where did you get it from?
I've got no clue. Wifey in charge of such things.
Yes getting drunk is a waste of money and time. I ues that money for better foods.
I used to overeat, I still do but I used to too
I will have to stop drinking alcohol. 😅 I do have emotional scars. I was bullied for being chubby when I was a kid. It shook me to the core.
Change my eating window to 3-5 hours before sleep.
I want to stop doing yoyo diet and exercises, I have lost 33 pounds then regained again several in my life, I need to lose around 66pounds, but then I go to my old habits, I want to end the fucking cyle and this video has helped me a lot, I have created my body Dashbord, I'm looking at the big picture 1 year and 2 years from now, one step a time, I have a bad relationship with food, If im happy about something, I eat, but also if bored or stressed so next time I will do the squats to failure, and the after 5 minutes of rest do it again.
Tried 16:8 intermittent fasting for a month, lost like 10 lbs (half of it is glycogen and water). Now it is not hard to have only one meal a day once a week.
Sometimes when I overshoot with going low calories I get hungry. Than I allow myself a refuel, usually low carb, high protein, high fat snack like cheese or a a fatty lamb chop.
Fasting is great to rebalance your hormones like insulin. But weight loss is mainly because fasting makes eating a feast. And since your feasts are few, they are precious. You need to have one or two good hearthy meals in those 6-8 hours. So you pay attention, you do not cheat yourself by eating junk. I have eggs, dairy, fish chicken and lamb, sometimes pork. Vegetables like tomatoes, cucumbers, onions. Oats and whole grain bread from time to time. Drinking water or lemon water during fasting.
It works by rebuilding your habits.
Is drinking alcohol just to relax bad for you I don’t drink it to get drunk I just like the taste of beer.
I’ll only have a couple of bottles of beer a week maybe 4 at a push??
can u make a video on gaining weight for people with fast metabolism please ?
Yes I will!
What do you think of meal prep companies like factor?
They’re fine but I’d opt for local based meal prep services as I find they taste better and they’re more fresh.
I want to be fitter to be able to function without pain, to have lower stress levels and insanely high energy levels that span to 14 hours a day
So that I can use that energy to achieve what I want in this life, not over a span of 15 years but quickly over a span of 2/3/4 years
That's an incredible goal. Let's make it happen.
Nando’s…. Is a fast food chain but….. it’s really whole foods they are serving up…. Agree?
Stop eating cupcakes. I just ate two. 😢
Truth lol
Is it 1g protein per target body weight?
That's a great target
This is what Paul Revelia preaches and it works.
6 day hangover? Das some bullshit. He was just depressed af for 6 days due to making a complete fool of himself.
1:11 lmao the harsh truth is that cut to the jiggly belly was deeply disturbing😂
My editor has no chill
Sounds like some Peter Attia influence
Hilarious edits in your vids 😂
Props to my editor Stanley!
4:20 I live on chipotle meals, getting to that 1%
I love the Dumb and Dumber B Roll. Perfectly targeted to Gen X. 😂
Haha Gen X humor for the win