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The other day I was at a get-together with some old friends.

This group had known me from decades ago back when out of shape & had a beer belly and man boobs.

As we caught up with each other we got to the topic of getting in shape.

Over the years most of them had gained a few more pounds than they cared to admit and asked me what I'd do if I were to start all over again.

So let me tell you in detail what I'd told them.

If you want to lose 20+ pounds and look confident with your clothes off while increasing energy at the same time...do this:

1. I'd start small by switching from any high-calorie beverages to drinking water.

I would also eliminate snacking by replacing it with water.

Drinking water is one of the most underrated habits for a lean body.

I'd drink a liter in the morning, before and after my meals, and stop drinking at least 2 hours before I go to bed.

It helps you increase feelings of fullness, and boosts energy, and often times hunger can be boredom or dehydration in disguise.

2. I would create a system of walking in the morning and after meals.

My aim would be for a minimum of 6k steps a day and the target would be 10k+.

I'd do a 15-minute walk in the morning with my dog Bali & walking after my meals.

I would add to it by getting up and walking around after completing a task at my desk.

Do this you'll hit 6-8k steps, which is where you want to be from a health and movement perspective.

3. I'd aim for 3-4 weight lifting sessions a week.

The best exercise to get lean is weight training because you want to keep your muscles as you lose body fat. This keeps your metabolism running at a high rate.

If I had only 30 minutes to train I'd do circuit training.

If I had 60 minutes to train I'd do strength training.

I'd start my workouts with compound movements & fill out the rest with accessory movements.

If I only could workout at home I'd get a pair of adjustable dumbbells like power blocks or numbers and a bench.

Those are enough to get a great workout in.

The standard would be 3 workouts and I'd put these into my schedule as meetings with the most important person in the world: Me.

4. I'd eat a high-protein diet comprised of single ingredient nutrient-dense foods.

I'd aim for .8g per pound of body weight. This helps me build muscle while losing body fat.

I'd get 85% of my foods from single-ingredient sources as this will help me keep myself full, increase energy & give a boost to my mental health.

The other 15% would come from fun sources (like ice cream bars) to keep my diet sustainable.

5. I would eat according to a Circadian Fasting schedule.

This means scheduling my meals according to my sleep and wake cycles.

Here's the system: Dinner is 3 to 5 hours before sleeping. Lunch is 3 to 5 hours before that. Breakfast is 3 to 5 hours before that.

Circadian fasting auto-regulates appetite so your body knows when to eat and when not to eat.

Eating this way (along with #4) also helps me increase energy, improve digestion, and helps me get deeper sleep while cutting fat.

6. I'd get 7-8 hours of quality sleep.

This means...
· Having the same sleep and wake times
· Setting up my sleep environment (cold temp + blackout blinds)
· Dimming lights at night, wearing blue light blockers 3 hours before bed
· Reading a fiction book before sleeping

Better sleep means more energy & greater control of appetite.

I would focus on implementing one thing at a time.

No fast methods. No quick fixes. Be focused on the long game and be patient with the process. If needed, I'd get coaching to make this work for my life.

I've seen clients do this exact system for 4 months straight and it's been enough to drop the excess weight, lose the gut, and increase energy levels in a massive way.

When someone goes through this process they end up seeing more success in business and being better parents to their kids.

You're always one system away from getting your body back in shape.

Now you've got a system that's been tested on 1000's of clients and honed in through 20+ years of coaching.

All you gotta do is implement and be patient.

- Dan

PLUS: Whenever you're ready... Here is one way I can help you get your body back into shape.

1. Work with us One-on-One

If you're an entrepreneur & would like to work directly with us to lose excess weight in a sustainable way... Click here to get started.