Over 40 Fitness Hacks 397: Brad Williams - My Daily Routine for Health, Weight Loss, and Fitness Success 2023
My Daily Routine for Health, Weight Loss, and Fitness Success 2023
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In this podcast episode of "Over 40 Fitness Hacks," Brad Williams, a seasoned personal trainer with over 14 years of experience, takes his listeners through his current daily routine that focuses on overall health, weight loss, and workout strategies. Brad emphasizes that his routine evolves every six months as he continuously learns from health and wellness experts and adapts his regimen accordingly.
Brad's routine is comprehensive, covering his meals, vitamin and mineral intake, as well as his workout regimen. He starts his day at 6:15 AM and follows an intermittent fasting schedule until around 2:00 PM. During his fasting period, he consumes essential amino acids to preserve muscle while fasting. He combines this with a homemade concoction consisting of apple cider vinegar, lemon juice, black pepper, cayenne pepper, and Himalayan sea salt.
His morning routine also includes black coffee, which he consumes later in the morning to allow his body to naturally elevate hormone levels before the caffeine kicks in. At 12:00 PM, he engages in a slow-paced circuit training-style workout on a treadmill with a high incline to maintain muscle mass while in a fasted state.
After his workout, Brad consumes a protein shake with essential amino acids and olive oil to ensure he meets his protein requirements for the day. He advocates the concept of "effective reps" and uses a treadmill while maintaining proper posture and breathing techniques during his workout.
Throughout the day, Brad takes a series of supplements, including vitamin C, magnesium, calcium, zinc, copper, and others. He also relies on an electrolyte powder to balance his sodium and potassium intake.
Brad breaks his intermittent fasting with a meal of dark green vegetables, emphasizing the importance of fiber and olive oil. His dinner consists of more greens and high-quality protein sources. He also incorporates lemon juice and ginger in hot water for post-dinner detoxification and digestive health.
As a dessert and source of antioxidants, Brad enjoys a mixture of berries, including blackberries, raspberries, and blueberries. He makes sure to hit his target of 200 grams of protein daily and supplements with probiotics.
Brad's routine also includes drinking hot water throughout the day to boost metabolism and detoxify his body. He acknowledges that routines may vary for individuals, and it's essential to listen to your body and consult with a healthcare professional as needed.
If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.com or visit my website at:
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV