Dan John: ''How to Lose Body Fat'' (Most Efficient Way)

[@cthon]

The Chicago Seven comment. There are some of us who come here for the fitness wisdom, but we LIVE for comments like that. You are an American Treasure, sir.

[@DanJohnStrengthCoach]

Thank you so much. I’m sitting in a café in Denmark and I’m having a wonderful time. But I have to say this made my entire day.

[@fastfreddiefire]

Thanks for your great advice. Love your videos. Such a wealth of knowledge and probably one of the most friendly people in the fitness world.

[@DanJohnStrengthCoach]

No, thank you so much. I really appreciate this. That was a fun video.

[@bennigan88]

A form of cardio that I think is even MORE underrated than rollerblades is a rebounder. It can be used inside or out in the sun, and is a restorative movement that can be scaled up in intensity to hit any zone. No impact, incredible capacity for active recovery, injury recovery, warmups, and post workout fat burning. It works the feet, calves, and fixes alignment issues, and works core.

[@DanJohnStrengthCoach]

I first heard this in 1980. We had a woman on the staff who overcame some issues with this. I agree. But, outside, the legs sink into the grass...YMMV

[@squatch2461]

Dan, Thanks for these videos. Your advice on sleep is the #1 thing that has helped me, and others I know. Also, the old cliche, "You can't outrun a bad diet", is still true. Thanks for all the info. you share, and making your books available as pdf files. 🍻

[@DanJohnStrengthCoach]

Thank you so much. I may have found a publisher that I can get the books out on paper maybe

[@squatch2461]

@@DanJohnStrengthCoach Thanks for the reply. That would be great. If I may, please continue to talk about folks our age, 60+. It's very helpful. 🍻

[@victordescamps4389]

Thank you Dan John. And hello from France

[@DanJohnStrengthCoach]

Bonjour. And I’m glad you like it.

[@davidpersonalpage]

Hi Dan, thanks, I'm just working through Easy Strength for Fat Loss. Still on week 1.

[@DanJohnStrengthCoach]

Let me know how this goes

[@evanhadkins5532]

One possibility is that exercise is more effective for reducing visceral fat (more important than subcutaneous for health).

[@DanJohnStrengthCoach]

There was a great study about watching television and the onset of all kinds of issues. You might be right about this as I can see everything kind of coalescing around this point.

[@liljemark1]

Thanks for all the advice! I've lost 5kg between February and April. 8kg to go to my target. According to InBody test, it's 2.8kg fat gone. More veggies, less fat&carbs, proritize protein (not really avoiding anything, just eating way less calories). Added 1h of sleep to each night (I used to wake up early and love it, but gave it up until I can start sleeping earlier). I do my best to hit 12h night fast. My workouts of choice have always been kettlebells and running, and I have not done exercise more or less than before, but I've tried to go for walks if I'm unable to run or do KB workout. So slightly more walking, maybe 2h each week total. Do what you can! I'm happy my 43-yo dadbod is moving in the right direction 😂 It's obvious my calorie intake has been excessive compared to my exercise even though I've done KB and running for several years about 3-5 hours each week.

[@DanJohnStrengthCoach]

This is fabulous to read. This is the kind of thing that keeps me coming back. Thank you for sharing all of this with us.

[@liljemark1]

@@DanJohnStrengthCoach Thought I'd do an update to keep myself accountable. Four months done, I'm down 11kg where 8.2 kg was fat according to InBody test from today. Seems like I'm on my way to a sustainable ratio of food intake and exercise. Strength work took a small hit during two months when our family moved to another apartment, but I'm back doing my kettlebell workouts. We'll see how the summer BBQ season will challenge me! My target is 70-75 kg body weight which is couple of more kilos of fat away.

[@diang1984]

Good lord... the issue i face. I got consistent on lifting weights since christmas in my garage gym. Weight on the bar goes up consistently (almost going intermediate lifter in . since christmas i am on plus 3-4kg. Waist circumferance is steady. It's impossible j put 3kg of muscle with regular strength training at the age of 39. Thank you for your videos!

[@DanJohnStrengthCoach]

If your waistline stays the same, that’s really good news. Good job.

[@astrocslopes863]

Thank you for the great videos as always Dan. I’m curious if it makes a difference walking immediately after eating (for example 15 min after eating ach meal) vs any other time of the day. I seem to recall reading it affects blood sugar/insulin levels

[@DanJohnStrengthCoach]

Ideally, if you walk after every meal, most of your issues will be magically fixed. It’s probably the best thing.

[@bradleyjish]

I have what is probably a silly question about ES4FL. On each lift when you mention “variations”, do you prescribe a different variation each workout or for specific period of time? Again, forgive me if it’s a foolish question, but thank you for your time anyway

[@DanJohnStrengthCoach]

In the book, I give you three options. For most people every eight weeks change the exercise selections.

[@bradleyjish]

So would this same concept in regard to cardio apply to ES4FL? Varying the modes of cardio as long as the HR is in the same range?

[@DanJohnStrengthCoach]

If you can make it work, yes. A lot of people just go overboard on cardio machines.

[@paleoliving]

Good stuff as always Dan. Imo Step 1 - stop drinking alcohol or at least moderate your intake. It totally sabotages body composition for natural lifters

[@DanJohnStrengthCoach]

I would say that is true

[@reaccionapr]

👍🔁✅🛎️

[@DanJohnStrengthCoach]

Thank you

[@nolanb12345]

oh yeah, assault bikes are awesome! The name is cool too, the marketing exec that came up with that is a genius! :)

[@DanJohnStrengthCoach]

That’s a very good point could advertising can do a lot

[@FitFighter15]

Hi Coach, I still remember one liner "end of debate" said by you years ago.. Q: What is the best way to lose fat? A: Dont get fat.

[@DanJohnStrengthCoach]

Still true, but it upsets a lot of people

[@FitFighter15]

@@DanJohnStrengthCoach forgot to mention that it was said by you in a seminar

[@DanJohnStrengthCoach]

I was quoting somebody else. But great advice for a young person.

[@Matt_Alaric]

Well you can't tight fat, so it's always loose.