How to get in better shape than 95% of the population (in 4 months):
Dan Go@CoachDanGo
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Jan 14, 2024
~3 min read
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How to get in better shape than 95% of the population (in 4 months):
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Write down the amount of food you're ingesting
Track your foods. Measure them out. Find out the cost of each food going into your body. Note the times you eat them. Then eat less.
Before focusing on quality you want to get clear on quantity.
Track your foods. Measure them out. Find out the cost of each food going into your body. Note the times you eat them. Then eat less.
Before focusing on quality you want to get clear on quantity.
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Get 90% of your calories from single ingredient nutrient dense sources
Eat real food.
Anything that's been through a process will usually be calorie dense, addictive & less nourishing.
Also, eat .8 to 1g of protein per pound of bodyweight. This helps you build & retain muscle.
Eat real food.
Anything that's been through a process will usually be calorie dense, addictive & less nourishing.
Also, eat .8 to 1g of protein per pound of bodyweight. This helps you build & retain muscle.
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Get strong in the gym using these movements:
Squat, deadlift, bench press, overhead press, lunge, back row, vertical pull, carry & hip thrust.
Use a full range of motion with immaculate form & tempo.
Learn about progressive overload & apply the principles to your workouts.
Squat, deadlift, bench press, overhead press, lunge, back row, vertical pull, carry & hip thrust.
Use a full range of motion with immaculate form & tempo.
Learn about progressive overload & apply the principles to your workouts.
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Find the sweet spot window for eating
Have your first meal an hour or later upon waking, the final meal 3 hours before bed & 2nd meal in the middle.
This helps you control your diet.
You'd be surprised at how much less you eat when you shrink from a 12 hour eating window to 8.
Have your first meal an hour or later upon waking, the final meal 3 hours before bed & 2nd meal in the middle.
This helps you control your diet.
You'd be surprised at how much less you eat when you shrink from a 12 hour eating window to 8.
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Get out in nature as much as humanly possible
This means getting away from fake lighting & outside.
Even if there are clouds in the sky you're still getting exposed to the sun.
Time in nature trains your circadian rhythms while reducing stress & improving sleep quality.
This means getting away from fake lighting & outside.
Even if there are clouds in the sky you're still getting exposed to the sun.
Time in nature trains your circadian rhythms while reducing stress & improving sleep quality.
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Get 8 to 10k steps a day
Our hunter-gatherer ancestors got 16,000 to 17,000 steps a day. The average person gets 4000.
You start to see improvements in your health when you average 8k steps daily. Your brain starts working better as well.
To function properly you must move.
Our hunter-gatherer ancestors got 16,000 to 17,000 steps a day. The average person gets 4000.
You start to see improvements in your health when you average 8k steps daily. Your brain starts working better as well.
To function properly you must move.
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Drink clean filtered water
Trade almost all liquids for filtered drinking water. You want your water to be clean.
This will help improve your energy levels, manage your appetite & improves digestion.
You get bonus points by adding electrolytes.
Trade almost all liquids for filtered drinking water. You want your water to be clean.
This will help improve your energy levels, manage your appetite & improves digestion.
You get bonus points by adding electrolytes.
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Fix your relationship with food
People eat when they're bored, stressed, sad, angry etc. They also celebrate every occasion with food.
You must learn how to manage your emotions without food while creating new ways to reward yourself that don't involve stuffing your face.
People eat when they're bored, stressed, sad, angry etc. They also celebrate every occasion with food.
You must learn how to manage your emotions without food while creating new ways to reward yourself that don't involve stuffing your face.
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Stop watching porn
Porn affects your mind by giving you huge amounts of dopamine released into your brain.
Porn affects your body by lessening your sexual desire, energy & motivation.
If you can't control yourself around porn it's best to avoid it completely.
Porn affects your mind by giving you huge amounts of dopamine released into your brain.
Porn affects your body by lessening your sexual desire, energy & motivation.
If you can't control yourself around porn it's best to avoid it completely.
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Find your ultimate WHY
There's gotta be a deeper reason for getting in shape that has more to do than just looking good.
It could be family, finding a partner, or wanting to be the best version of yourself.
Anything worth having starts with having a strong WHY. Find it.
There's gotta be a deeper reason for getting in shape that has more to do than just looking good.
It could be family, finding a partner, or wanting to be the best version of yourself.
Anything worth having starts with having a strong WHY. Find it.
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Set a long time horizon
The faster you try to lose weight the faster it comes back on.
It's best to give yourself a long runway & avoid chasing shortcuts.
People overestimate how much weight they can lose in 6 weeks & underestimate how much weight they can lose in a year.
The faster you try to lose weight the faster it comes back on.
It's best to give yourself a long runway & avoid chasing shortcuts.
People overestimate how much weight they can lose in 6 weeks & underestimate how much weight they can lose in a year.
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Getting in shape is simple but not easy.
Follow these guidelines & you'll be in better shape than 95% of people out there.
If you got value out of this thread:
1. Follow me @FitFounder for more of these
2. RT the tweet below to share this thread with your friends
Follow these guidelines & you'll be in better shape than 95% of people out there.
If you got value out of this thread:
1. Follow me @FitFounder for more of these
2. RT the tweet below to share this thread with your friends
Dan Go@CoachDanGo
How to get in better shape than 95% of the population (in 4 months):
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Ps. A healthy body is built on habits. Not fads.
If you want to learn the best methods to get lean & healthy for life join 200,000+ high performers on my newsletter.
Click the link below to level up:
dango.co/newsletter
If you want to learn the best methods to get lean & healthy for life join 200,000+ high performers on my newsletter.
Click the link below to level up:
dango.co/newsletter