Over 40 Fitness Hacks 539: Brad Williams - Crush Your Weight Loss Goals Before New Year’s!
Crush Your Weight Loss Goals Before New Year’s!
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Podcast Summary: Reaching the Finish Line of Your Weight Loss Goal
In this episode of Over 40 Fitness Hacks, Brad Williams focuses on how to hit those final weight loss milestones, whether that’s reaching single-digit body fat, a target weight, or both, all while maintaining a social life. Brad shares his personal goal of hitting 190 pounds by New Year’s Eve and provides actionable tips and strategies for anyone looking to finish strong before the year ends.
Strength Training Tweaks:
Stick to effective three-day-a-week workouts (Monday, Wednesday, Friday).
Push each rep to failure using a "time under tension" approach for maximum impact.
Add movement or cardio every day, even on weight training days, to increase calorie burn.
Recovery Enhancements:
Incorporate cold plunges before workouts (e.g., 4-minute plunges in 50°F water) to reduce soreness, improve joint health, and possibly boost testosterone.
Fine-Tuning Nutrition:
Use tools like Chronometer and Whoop to track deficiencies and caloric burn.
Address nutritional gaps with whole foods first (e.g., carrots for Vitamin A) and supplements when necessary (e.g., psyllium husk for fiber).
Modify eating patterns for off-days to "shock" the body, such as eating earlier in the day to prevent metabolic adaptation.
Stress and Recovery Management:
Monitor stress levels using fitness trackers and implement diaphragmatic breathing post-workout to promote recovery.
Identify and mitigate unexpected stressors (e.g., disrupted sleep or daily routines) to optimize overall health.
Accountability and Community:
Brad invites listeners to join his fitness journey through his Facebook group, fostering a sense of community and mutual motivation.
This episode is packed with practical advice for anyone striving to achieve their weight loss goals without sacrificing their lifestyle. Brad’s commitment to testing these strategies himself ensures the recommendations are effective, safe, and approachable.
If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:
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