Easy Strength for Fat Loss | Dan John Workshop

[@mdshett2]

Thanks!

[@jvm-tv]

I challenge anyone to mention another coach at the level of Dan who puts out his knowledge and practical programs for free at such rate. Easy strength changed my training life immensely and its effect rippled through other areas of my life. Thank you sir!

[@DanJohnStrengthCoach]

Thank you.

[@busyrand]

Amen on the gut biome stuff. Homemade milk kefir, and sauerkraut have been a game changer for me in terms of my chronic depression, acid reflux, and inflammation.

[@DanJohnStrengthCoach]

Thank you for sharing this.

[@christopherguarnieri7439]

Dan, first of all this is by far one of the best programs for fat loss, incredible. On the other hand people are going to look at this and say this is way to easy it’ll never work for me.

[@DanJohnStrengthCoach]

That's the truth....

[@ruthlessman2598]

what I love about your advice, do what works for you, try it if works do, if it doesn't work try it another way. There is no cookie cutter nutrition or workout program that fits everyone. You nail it every time. Thank you.

[@DanJohnStrengthCoach]

Thanks for watching! We all need to keep learning about ourselves.

[@neganstains5745]

Some years ago I did Easy Strength with Lyle McDonald's Rapid Fat Loss Diet. As a category 2 dieter, I lost 15 lbs over a five week period (I gained muscle so the fat loss was greater than 15lbs). What's interesting is that it took me 25 minutes to get to the gym on foot, so I ended up including a 50 minute walk at every session without planning it. Looking back, my results probably wouldn't have been as good had there been a closer gym.

[@DanJohnStrengthCoach]

Good insight!

[@neganstains5745]

@@DanJohnStrengthCoachThanks for all the quality material you're sharing with us.

[@Southwesterner1986]

Dan, thank you for all the information you put out. I have very limited equipment during lockdown. I've been doing Easy Strength with the Press, Zercher Squat, RDL & Good Morning. My strength has gone up of course, but I've also lost bodyfat, despite eating more & doing less cardio due to some Achilles pain the last couple of months. It's the best program I've found!

[@DanJohnStrengthCoach]

Glad to help

[@deanhenry4668]

Getting excited for the book, the minute it comes out, I’m buying it! Love your channel!

[@DanJohnStrengthCoach]

Awesome! Thank you!

[@miraanpunjabi]

classic and effective advice, thanks Dan!

[@Janesch]

Thanks Dan! I put my wife on the easy strength protocol a few weeks ago and you could watch her body composition change within a few workouts. She loves it, because it has the word easy in it and because she can do it in 15 minutes. We have no schedule, she does it whenever she feels like it. I will change it to the version in this video and I think that she will like the program even more!

[@DanJohnStrengthCoach]

Fantastic!

[@arnoldsimage]

Thank you for all the hard work you have done for the physical conditioning world.

[@DanJohnStrengthCoach]

I appreciate that!

[@prospectmmapod]

Instant subscriber ! Great video! Great info! Big fan of fasting! Its how I went from 255lb obese to 180lb lean! That and eliminating all sugar from my diet and processed foods

[@DanJohnStrengthCoach]

Welcome aboard!

[@prospectmmapod]

@@DanJohnStrengthCoach thanks! Binge watched a bunch of your videos! I came across your channel because I was trying to find pavels minimalistic workout of dips and kettlebells (I got a dip station with pull up bar and 2 x 16kg kettlebells) any videos where you address how to schedule this?

[@michaellerner7030]

Impressed and inspired. Thank you.

[@DanJohnStrengthCoach]

Glad you enjoyed it!

[@jianwei_twyu5778]

Just brought ur new book!!! Enjoying it.

[@javezkeith2537]

Dan John is very helpful and his insights provide not only physical activity but improve my mental health. Sleep. Fast. Train. And coffee ☕☕☕☺️

[@DanJohnStrengthCoach]

I'm glad it was helpful!

[@jamesj66]

Useful and concise. Putting it into play immediately.

[@kurtjones2151]

Great stuff. One thing I can't find the answer to - why the difference in reps/sets for fat loss (3x3 as opposed to 2x5 in the original Easy Strength)?

[@ctsd623]

While in a caloric deficit, your recovery capacity is not as great, hence overall training volume should be lower during calorie restriction since you're trying to preserv strength and muscle mass, not gain it while cutting calories.

[@MultiDatura]

Good to see you change your mind about fasting. ✌️

[@DanJohnStrengthCoach]

I will change my mind about anything if there is a better way of thinking.

[@vmihaylov76]

Thank you so much for the quality content you put out there for free! I have one question: Is it mandatory to do the walking right after the weight workout? Can it be done later and if yes can it be after eating?

[@DanJohnStrengthCoach]

I think it works best after the workout.

[@deltabravo9677]

The Fast before the Blast ! I Love Easy Strength and love this theory . Started to implement it this morning !

[@DanJohnStrengthCoach]

Fantastic! Let me know how it goes.

[@dw5523]

It's funny, but I just started doing a very similar workout myself, and it's making me feel better. I'm comfortably fatigued afterwards - not in any one muscle group, but the all over fatigue one feels after manual labor. I wondered why I was so brilliant to invent this workout, only to find that it was probably Dan John in my subconscious reminding me of what I'd already learned watching this last year.

[@DanJohnStrengthCoach]

I'm not trying to spend too much time in your head!

[@Cearball]

​@@DanJohnStrengthCoach Currently doing easy strength. Not ES4FL however I did steal the idea of going for a walk after from this programme when I am in rest days from my shiftwork. It seems to me at least you really are onto something in regards to spiking the metabolism before walking. At the moment I am doing dips (not sure if you personally count that as a vertical press), Jackknife Pull ups, Deficit deadlift, Snatches (I know you recommend swings but initially in previous articles it was a full body explosive move), Dead bugs instead of ab wheel. However my next iteration I'm going to try & do these exercise recommendations from your vid exclusively. BTW love your easy strength omnibook. Do you see any major issues with my current exercise selections? Thanks

[@robindavis7023]

Thanks, Looking forward to the book.

[@DanJohnStrengthCoach]

Thank you!

[@reaccionapr]

I’ve been watching your videos for the last few days. I was wondering “how can I incorporate easy strength into my fat loss diet” and well, here you go and put this out. Thx Coach

[@DanJohnStrengthCoach]

I'm glad it was helpful!

[@anthonydellarosa2468]

I worry the pounds on the scale will go up

[@reaccionapr]

Anthony Della Rosa if the lbs go up and the waist stays the same or gets smaller I’m good with that.

[@xene911]

Sucks that I can only press the like button once… awesome content. Thank you very much!

[@wdbusmc]

Dan what ab roller do you recommend? I have never added special ab movements to my 3 day a week routine as I do your goblets squat once a week and hex bar dL on another day. At 77 my lifelong workouts are very important more then ever. Thank you

[@DanJohnStrengthCoach]

They are all the same. Try not to spend over $10 on one. Places like Target and WalMart all have them if you can go safely. Otherwise order online.

[@wdbusmc]

Dan John Thank you Dan. I appreciate everything

[@TheMarkTenification]

Here's what I hate about hearing how important sleep is: it makes me stress out about whether or not I'm getting enough, which makes me sleep less/worse. Before listening to Matt Walker on Rogan, I didn't worry about it, slept much better. If I couldn't fall asleep, "oh well." I just slept better the next night. Now if I can't sleep, I worry about all the deleterious health effects, how my insulin sensitivity is ruined. I try and take naps that fail, and that frustrates me even more. And then the next night, "You better sleep tonight, or else it'll be EVEN WORSE."

[@ATMfromNJ]

I say have good sleep hygiene and then let go. Risky Business: "Sometimes you gotta say "What the Fuck", make your move. Joel, every now and then, saying "What the Fuck", brings freedom. Freedom brings opportunity, opportunity makes your future."

[@danielschartman3130]

Love this, coach. Thanks for putting so much good content out. One question here - how would you feel about rowing to substitute for walking? I’m in the Midwest and a 45 minute walk in the winter isn’t ideal in my neighborhood.

[@DanJohnStrengthCoach]

Any cardio you can do is fine.

[@jahrasta79]

Hello Dan, Hope all is well. Ive noticed you mention eat vegetables and protein. How about fruit? I live in the tropics where its abundant and we have so many exotic choices like Mangosteen, dragon fruit, Papayas, Lychee and so on. Some people avoid it due to its sugar content while others eat it for its antioxidant etc. Like to hear what you think. Thanks so much. On another note, still going hard on the 30,30 for 30 with my 36kg kettlebell. It has helped my cardio so much and now is relatively easy.

[@DanJohnStrengthCoach]

Try 30 days with and without and see which works best for you.

[@nicholaspaxton6782]

what about for those of us who can only - due to whatever circumstances - work out in the evening? Same protocol?

[@DanJohnStrengthCoach]

I have some other ideas in the book. The idea is that it’s better to have the walk after the Fass after the workout. It doesn’t mean it’s the only option.

[@maxfaubus3116HiddenChurch]

How about replacing pull-ups and deadlifts with kettlebell cleans?

[@mikegiannas]

Dan, great stuff and I will begin doing this program. The only thing is, due to previous injury, I get a lot of benefit from squatting. Do squats have a place here? I'm thinking of alternating squats and deadlifts each day but I don't want to mess up the program's benefit.

[@IrishJJ27]

Is there a substitute for swings? They aggravate my lower back terribly

[@supermanimal5000]

This is pure gold

[@Siltz1962]

What would you recommend for someone who hasn't worked out in a long while and wants to use this protocol to lose fat? Should there be a period of GPP before starting Easy Strength?

[@stevebriner3362]

You are a wealth of information, sir! your channel is appreciated. This one is free, fabulous material!

[@DanJohnStrengthCoach]

Thank you kindly!

[@fredcatcreedy980]

That's always been a thorn in my side I've never been able to get a goodnight sleep. Unless heavily medicated.

[@DanJohnStrengthCoach]

I would suggest making this a real priority. I'm not sure what to tell you but from meditation to medical intervention, it might be worth your time to think of this.

[@PATK7III]

Love the content!

[@kamalahmed5057]

What coffee machine do you have?

[@m4rkm4g]

Thanks always for the great content.. one question, does a bar (or ring) dip fall within the category of a vertical press?

[@DanJohnStrengthCoach]

I think so, yes.

[@dylanmac_]

Hey Dan, any chance you could link or give us the keywords to look into the 'Nerves, hormonal cascade, muscle growth' part you mention with Robb Wolf?

[@cbgbstew4072]

Use google for that. Seriously, you’ll find something.

[@matthammon6299]

Hi Dan. Getting ready to try this out. Early to bed will be interesting, as I’m a natural night owl lol. A coupe of quick questions to clarify. Equipment available are KB’s and a pull up station. Currently don’t have an ab wheel. 1.) I’ve got a couple matching KB’s sets. And understand your example showed was how to do the program with just one KB. But do you have a preference as to presses done using one KB alternating sides or two simultaneously. Or does it matter. 2.) Until I pick up an ab wheel, is it ok to start the weight sessions hanging and doing some bent knee leg raises for an anterior chain movement? Thanks in advance

[@DanJohnStrengthCoach]

1) Doesn't matter. 2) Hangling leg raises are fine.

[@mikekelly6603]

You had me at - wake up and drink coffee :)

[@DanJohnStrengthCoach]

Me too!

[@aphandheld363]

Black coffee or with milk and without the sugar???

[@rightmatt]

Hi Dan, Ulsterman here. Funny seeing the flag and GAA on your wall!

[@DanJohnStrengthCoach]

I spend a fair amount of time in the North, yes...

[@rightmatt]

@@DanJohnStrengthCoach if you ever need a v well appointed garage gym to train in Portrush, I have you covered!

[@gerdspecht9992]

Great stuff coach. Why you do this? Coach said so! Thanks for the outstanding work.

[@DanJohnStrengthCoach]

Glad you liked it!

[@robmarkworth5377]

Epic as always Dan, re the Rusty Moore FFA release, would 10 x 10 heavy KB swings before a walk be enough or does that lack the intensity ?

[@DanJohnStrengthCoach]

It could. Be careful with heavy swings though. Make sure you can control the weight.

[@seankotora7596]

Love the practical content. I may've missed something, so please forgive me if I have, but I don't recall hearing or seeing a total workouts listed. I know Easy Strength is 8 weeks for a total of 40 workouts. Is this consistent with this program as well?

[@DanJohnStrengthCoach]

Yes. This would normally be done for 40 workouts, but some do more than that.

[@mertonhirsch4734]

My biggest problem trying to lose fat is TOO MUCH STRESS! That includes too much training too hard, too many reps too close to failure, dieting too strictly or adding too much cardio. I go too hard, get too much cortisol, and then feel depressed which triggers bad eating habits. Growth hormone tends to be secreted between 10:00 pm and 2:00 am during sleep, but if you go to sleep later, you get a cortisol kick that blocks growth hormone.

[@DanJohnStrengthCoach]

Absolutely true

[@samanthajones4706]

Would you recommend maybe green tea in place off coffee in the morning?

[@DanJohnStrengthCoach]

You can drink anything you want. I like coffee.

[@tbroome7]

Dan, Interesting description of irradiation. Would this full body tightness needed for deadlifts and pullups also be seen in the turkish get up? Do you find these useful for your client's fat loss?

[@DanJohnStrengthCoach]

I don't like heavy TGUs. There might be moments where it has similar effects though. Getting up and down off the ground has huge benefits for fat loss however it's done.

[@TheDIFfk]

hi Dan... do you recomend training in a fasted state? I read a study, Paoli et al. (2011), in which non-fasted group showed better fat utilization after the training, compared to fasted group. Just like you said fat loss happens in a kitchen, and it happens during 24h period, not just during training and hour after.

[@DanJohnStrengthCoach]

If you watch the video, I think I am clear about this.

[@mindbodymovement8223]

​@@DanJohnStrengthCoachThank you. for the video. You makes things really simple. I've watched the video twice and I'm still not sure about something -. You say 'keep fasting until you train'. Does that mean fast, then just before you're about to train - eat; OR don't break the fast until after you have trained and done the walk? Thank you.

[@HuffTex]

Your powerpoint says "fermented foot," which does NOT sound nearly as appetizing as "fermented FOOD." I can eat some sauerkraut....I can NOT eat pickled pig's feet...it's a choice!! Great stuff!!

[@DanJohnStrengthCoach]

Oops! Missed that.

[@datorhemma975]

Fermented foot is just code word for an apple that has been in your shoe for a while.

[@christokaae]

Great stuff. Not doing loaded carries is giving me anxiety though. How would you integrate those in this program, if possible?

[@DanJohnStrengthCoach]

Add them wherever you like. The ruck is a form of loaded carry.

[@chief5981]

christokaae if you have the space over head carries are amazing. I like them with a barbell. I believe Mr. John would approve

[@EricMossthestrongmanexperience]

I often joke that coffee is the source of my power, except I’m not really joking

[@DanJohnStrengthCoach]

Ha!

[@charlesalleniii5379]

Is there too many hours to be fasted ? You said you fast 15-16 hours as a sweet spot, but what if someone can’t workout until 4/5 pm after work, is this too late in the day to be faster ? Appreciate the content and the detail Dan!

[@DanJohnStrengthCoach]

You may have to try the 5/2 or other fasting variations. This is just what 'we' do...

[@isaacbridge3623]

If I only have single kettlebells up to 44lbs, how should I increase the rep ranges? I think 3x3 deadlifts with 44lb won’t get the same results as someone with a barbell.I could do like 3x10, but Since the idea is to do this repeatedly is there a good rep range to not over do it with smaller loads?

[@DanJohnStrengthCoach]

That's why ES is usually a barbell program. Over at the site, danjohnuniversity.com, we have some ideas about using KBs, but you have to use them as KBs. GS, swings, TGUs, that kind of thing.

[@chrisgabriele2500]

I want to try this workout this summer with the kettlebells I have... a 24 KG and a pair of 16 KGs. I am going to do it outside in the yard because my kids have a play set with monkey bars that I can use for the pull-ups. Thinking about doing the walk with ankle weights and wrist weights so I can bring the dog along. Do you think hand position matters for the vertical pulls?

[@DanJohnStrengthCoach]

I don't think so, no

[@TawnyDarko]

What can I do if it’s not safe to walk around where I live? I have a recumbent bike in my apartment, can I use that instead?

[@DanJohnStrengthCoach]

Absolutely of course

[@enrikeas]

Hello anyone have thoughts or experimented with mixing easy strength and simple sinister? 5 days a week 3 days easy and 2 days simple.

[@douglasheaton]

Hey Dan, Where would accessory/assistance lifts/volume fit in with the 'Easy Strength' protocol for gaining strength? p.s. Since the Easy Strength book is unavailable on Amazon in the UK, what do you advise?

[@DanJohnStrengthCoach]

Don't add anything to the program. Just do it as I wrote it. You don't need the book. There's a lot more content on the site if you're a member in the downlaods section.

[@douglasheaton]

@@DanJohnStrengthCoach Great, thanks for that Dan! Keep up the great content.

[@pauldisney1325]

Coach- I've got a pull up bar (soon to be replaced with rings) and 2 x 16, 1 x 20, 1 x 24 and a 32 kettlebell at home. With the potential for a new lockdown, how would you change the ES for fat loss program if I've no access to a straight bar? Thank you.

[@DanJohnStrengthCoach]

We created a fat loss workout generator on the site that will recreate it for you based on your equipment. Check it out.

[@jimstikeleather8811]

Any kettlebell substitutes for pull-ups?

[@DanJohnStrengthCoach]

I have a book on this at danjohnuniversity.com/bookstore.

[@jimstikeleather8811]

@@DanJohnStrengthCoach Just purchased ESFL and Omnibook. Does it appear in either one?

[@camc2252]

Hi, @time 21:37- typo: fermented foot should be food. Thanks for this great video.

[@DanJohnStrengthCoach]

"There are cracks in everything. That is how the light gets in."

[@edtingley9602]

I don’t have an ab wheel. Can I use abmat sit-ups instead?

[@DanJohnStrengthCoach]

You can do anything you want

[@ChanceBerryman]

This is great

[@dcottrill43223]

"So much money to be made as a discus throwing coach." Rats! Missed my calling.

[@robertwegner9086]

Erika is a beast! Awesome

[@DanJohnStrengthCoach]

Absolutely...

[@TFAdvent]

Could I squat instead of deadlift?

[@DanJohnStrengthCoach]

It doesn't work as well, but you can do anything you want :)

[@TFAdvent]

Dan John understood. Thanks for the reply Sir.

[@jimmuir2551]

How much sauerkraut do you eat per serving?

[@DanJohnStrengthCoach]

Just a few bites. Not a lot.

[@GeorgeLocke]

I can't imagine being a high school freshman explaining to my classmates that I go to bed at 8pm...

[@DanJohnStrengthCoach]

Without electronics, they do it pretty naturally.

[@GeorgeLocke]

@@DanJohnStrengthCoach I also can't being a high schooler without electronics :)

[@chief5981]

George Locke I’m 36 and I WISH I would go to bed before 10 o’clock even. The one time a year I do I feel amazing

[@GeorgeLocke]

I'm trying to start waking up at 6 instead of 7:30 and it is not easy. The main challenge is just peeling my butt off the couch.

[@quinnc133]

Where’d the Ulster flag come from?

[@DanJohnStrengthCoach]

Ulster.

[@wellnesspathforme6236]

I feel bad for people who just walk, even briskly. Why? I farmer's carry a kettlebell whenever I walk, and I guarantee you my "walk" is better in every way than walkers who don't have a kettlebell, and probably by two to three times, or even more! It also makes the walk more interesting. I'm motivated to farmer's walk with my kettlebell, but not so much to just walk. You can do anything you want with that kettlebell at any time you want, too. So now that 45 minute walk turns into a workout of its own.

[@DanJohnStrengthCoach]

We all train differently and for different reasons. I'm glad you've found something that works for you, but be sure to treat others with grace when they do something different. What they are doing might be the best thing for them.

[@wellnesspathforme6236]

@@DanJohnStrengthCoach That is a most excellent point. Thanks for the reorientation to a better state of mind!

[@AndJusTIceForRob]

I love all of the stuff you do here, Dan! However, at 6:30, it looks like either you or the research study authors are using correlation to imply causation. The study likely had some irresponsible parents who make poor choices enforcing proper lifestyle habits. The parents who provided an environment with poor nutrition and stress-induced overeating also likely didn’t enforce good sleep habits. This does not imply that if you’re a good parent who has a child who’s more of a night owl and sleeps from 9:30-7 (because that’s the earliest he’ll fall asleep regardless of how you setup his routine) is for sure going to get fat. I think what I’ve stated here sounds like common sense. But, it’s important, as we can send the wrong message if we misinterpret results from studies. In statistics, we would call these confounding factors. “Did these plants grow faster because we fed them fertilizer or because they were planted where they got 3 additional hours of sunlight? We don’t know because we didn’t plant any non-fertilized plants in full sun nor fertilized plants in partial sun locations. Or, we just didn’t record and account for it.” The parenting thing is difficult to account for in the study, but I think it absolutely has an effect. All of that being said, if we go straight to the meat of the greater discussion here, I think it has to do with sleep length, consistency of bedding down and waking times, and circadian rhythms. I always slept well while camping, and I think I always went to bed not terribly long after sunset. Sitting around the campfire doing whatever we did, when it was dark, my body started telling me it was tired - or rather, I was more willing to listen.

[@DanJohnStrengthCoach]

Thank you

[@kylerader9548]

+1 for coffee dependent bowels here

[@kylerader9548]

At my house we are knee deep in the use the potty get a treat program. But it’s temporary:)

[@Taurian_]

Boost

[@DanJohnStrengthCoach]

Thank you