Dan John's Easy Strength Fat Loss Protocol

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The Easy Strength Fat Loss Protocol involves fasting until 11 am after a morning workout, which mainly consists of easy strength exercises such as vertical presses, pull-ups, deadlifts, and ab wheel. After the workout, a 30 to 45-minute walk is recommended to mobilize free fatty acids released during the workout. This short 15-minute workout and the subsequent walk has been proven to be effective for fat loss. The protocol aims to reassure the body that everything is okay, thus coaxing it into dropping fat cells. The approach seeks to avoid extreme physical exhaustion and emphasizes gentler methods to promote fat loss.

Note: This is a rebroadcast.

When it comes to losing weight, you can find plenty of complicated programs that involve long, intense workouts and strict calorie-counting diet plans. But my guest today takes an approach to fat loss that’s awesomely simple, and even more effective because of that fact.

His name is Dan John and he’s a strength coach, a competitive thrower and weightlifter, and the author of many books about health and fitness, including Fat Loss Happens on Monday. Today on the show, Dan talks about the importance of not only picking a specific number where you want your weight to be, but enriching that goal so that it lights up multiple parts of your brain. We then discuss how and how often to measure your weight, how to deal with setbacks as you shed the pounds, and Dan’s uncomplicated approach to eating. Dan also explains why he recommends drinking hot water with lemon, practicing intermittent fasting, and working out in a fasted state. We go over the “Easy Strength” exercise program he suggests for fat loss, and why these short weightlifting sessions are always followed by a walk. We end our conversation with how to break through a weight loss plateau by doing something called “reverse rucking.”