The Pat Flynn Show

The 4 Year Fitness Plan, Reasonable Fat Loss, and Junk Reps

10 snips
Jul 1, 2025
Dan John, a legendary strength coach and author, shares his holistic approach to fitness and fat loss. He discusses the importance of monitoring health metrics beyond weight, like blood pressure and heart rate. Dan advocates for slow, sustainable fat loss—aiming for just one pound a month—and emphasizes a four-year growth plan for realistic expectations. The conversation also covers the significance of routine, the difference between effective and junk reps in training, and how technology can both aid and hinder skill development.
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ADVICE

Use Daily Weigh-Ins For Trends Not Panic

  • Weigh daily if it helps you notice trends, but focus on weekly patterns.
  • Don’t panic over 24-hour fluctuations; prioritize long-term trends instead.
ADVICE

Protect Your Sleep Rhythm

  • Aim to sleep consistently and avoid frequent weekend disruptions.
  • Try to live without an alarm clock and never hit snooze to respect your rhythm.
INSIGHT

Think In Four-Year Chunks

  • Think in four-year chunks to set realistic expectations for major progress.
  • Four years lets you transform skills, body composition, or career foundations meaningfully.
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