Dan John: Simple Advice for Greater, Stronger and Healthier Life
• Mr. Dan John is a strength and throwing sports coach, a college lecturer, and a writer for many books on health and fitness. An article by Mr. Alex Mau.
May 8, 2021 • Last updated: December 8, 2021
in Body • 45 Minutes Read
"The word fitness comes from the old Nordic word, 'to knit.' I see a fit person as a knitted person. I look at life as all these different color of threads woven together to something beautiful comes from it." - Mr. Dan John.
In this episode of the "Art of Manliness" podcast, host Mr. Brett McKay interviews Mr. Dan John. Mr. Dan John has been teaching and coaching for well over thirty years. He is the former Strength Coach and Head Track and Field Coach at Juan Diego Catholic High School in Draper, Utah. In addition, he is a college lecturer and a writer for many books and articles on health and fitness.
Mr. Dan John explains the four quadrants of health and fitness, talks about the origin of the ten-thousand kettlebell swing challenge and reveals the no-excuse way to get started with a single dumbbell.
Interview with Mr. Dan John in Three Sentences
"Look at your goals. Look at your behavior. Does your behavior match your goals?" - Mr. Dan John.
"Shark Habits" and "Pirate Maps" are the best one-two punches to take care of our lives before we challenge ourselves.
We need to have nights of great sleep, drink plenty of water, and eat our protein and vegetable at every meal before we lace our shoes to challenge ourselves physically and mentally.
Health is the optimal interplay of the human organs, and fitness is the ability to do a task; health and fitness are not the same.
Ideas to Takeaway from This Interview
"Most champions are built by punch the clock workouts rather than extraordinary efforts." - Dan John.
What are the four quadrants?
The four quadrants of optimizing health and fitness are shark habit, pirate map, programs, and principles.
Shark Habit Pirate Map Programs Principles
The name "shark habit" comes from Robb Wolf. Shark habits are small things that we can do fast and quickly, "one bite, and it's gone." Shark habits eliminate clutter in mind. Shark habits take minor decisions off the table and unloading the mess in mind. As a result, we will become more proactive with doing it once and immediately, "one bite and it's gone."
Example of shark habits to get small things done.
Commit to a scheduled laundry day and cleaning day.
Reply to emails and answer the phone with short and quick responses, Yes, No, or brief and concise replies.
Purchase the same articles of clothing and wear them daily.
Create and commit weekly meal plans and weekly grocery shopping lists for the month.
Go to the gym or exercise on the same day each week.
The advantage of the "Shark habits" pre-planned weekly or monthly list frees the mind from the mundane day-to-day clutter and gives us more time to focus on what matters the most. We don't have to figure out what to eat, what to wear, or when to do laundry.
One bite. One and done. "Shark habits" is a results-oriented habit that takes away time-wasting thinking and delivering a decision immediately. It takes the interruptions out of our life. We know what to do and when to do it.
The name "pirate map" comes from Pat Flynn. The pirate map tells us what to do next. Pirate Maps conditions the mind to seek treasure and subconsciously carries it to the next step. For example, a pirate map for treasure would first travel to an island, locate the white coconut tree in the jungle, take seven paces to the west, dig down, and find treasure.
Example of a pirate map for daily life.
Practice the morning ritual with gratitude affirmation and exercise.
Eat vegetables, protein, and carbs for every meal.
Prepare coffee at night for the morning.
Honor the sleep ritual with nightly meditation and take supplements.
Gain good health and fitness.
"Pirate maps" are the daily routines or the daily programs that we do every day. If we following our pirate maps every day, we will receive the treasure of excellent health and wellness over time. The pirate map frees the mind from clutter and focuses on what is truly important in life.
The "pirate map" is the "Do this for the next ten years" list. It is eating the vegetables, getting the protein, drinking water, getting a good night's sleep, exercising almost every day of the week. And if we follow the "pirate map" day in and day out, we will find treasure. Good health is a priceless treasure.
Dan John's "10,000 kettlebell swings."
Single dumbbell workout.
∴Dumbbell snatch.
∴Waiter's walks.
∴Farmer's walks.
∴Dumbbell curl to press.
∴Goblet squat.
∴Suitcase-carry.
∴Dumbbell swing.
The One-Minute and Three-Minute Exercises.
Hypertrophy Training and Strength Training.
The One-Two-Three program is also called a ladder—a simple increase in the repetition in exercising. We exercise three rounds of the one-two-three program. We start with one repetition, then two repetitions, and then three repetitions, and then we go three, two, one repetition and finish with one, two, three repetitions.
The one-two-three program is reasonable. We do the simple movements; push, pull, squat, and press. Each repetition is fast and is clean. We are not hurting ourselves, and we feel strong.
Push: Bench or Miltary press.
Squat: Front or Back squat.
Do a single, rest a bit, do a double, rest a bit, and then triple. That is six total reps, and the quality should all be excellent.
For a solid workout, go through the "One-Two-Three" three times: 1-2-3; 3-2-1; 1-2-3.
Getting stronger in these movements is the secret to power, mass, and leanness.
Speed up your progress by backing off the sets but striving to increase the load.
The Dan John's "10,000 kettlebell swings."
The original "10,000 kettlebell swing" workout is 20 days of 500 swings a day with a low-volume strength movement between the kettlebell swings such as chin-ups, goblet squats, dips, or overhead presses.
Here is what we need to know before we start. The kettlebell swing is not a squat. The kettlebell swing is a hip hinge and a hip snap, and the arms should not travel above the shoulders.
Two-handed grip the kettlebell in the "Silverback gorilla" position.
Slide the kettlebell back a bit and vigorously "hike" the bell between the legs.
Hinge deeply and let the forearms slide through the thighs. Then, snap up to a vertical plank position.
Do not let the kettlebell float above the shoulder.
The vertical plank position is a moment to let the kettlebell returns to the starting position.
There is no start or finish to a correct swing.
Look for maximum hip bend and minimal knee bend.
Lats connected to the shoulders.
Arms snapped directly in front of the body.
Swing should be aggressive, explosive, and attacked with a high tempo.
Between sets of kettlebell swings, do one of the following low-volume strength, mobility, flexibility exercises: chin-ups, goblet squats, dips, overhead presses, or loaded-carry. Choose only one strength movement per workout.
Do two days of kettlebell swing and rest one day. After four weeks of thirty days, we will have done ten-thousand kettlebell swings dispersed throughout twenty days workouts.
Dan John suggests the following kettlebell swing exercise.
Set 1: 10 swings, from 000-010.
Set 2: 15 swings, from 010-025.
Set 3: 25 swings, from 025-050.
Set 4: 50 swings, from 050-100.
Here is another "10,000 kettlebell swing challenge" for thirty days program.
Set 1: 10 swings, from 000-010.
Set 2: 20 swings, from 010-030.
Set 3: 30 swings, from 030-060.
Set 4: 40 swings, from 060-100.
Set 5: 50 swings, from 100-150.
Set 6: 40 swings, from 150-190.
Set 7: 30 swings, from 190-220.
Set 8: 20 swings, from 220-240.
Set 9: 10 swings, from 240-250.
The 10,000 kettlebell swing challenge program is a tough workout. We exercise it throughout the day with a reasonable diet program. It is essential to do two days and rest one day of the kettlebell swing program until thirty days.
There is much variability to a single-dumbbell workout exercise.
Dumbbell snatch is not a beginner exercise. Best to start with a lightweight to ensure the form is correct.
Stand with the feet shoulder-width apart, and hold a dumbbell in an overhand grip.
Sit your hips back and lower into a squat. Let the dumbbell hang down to touch the floor directly beneath your chest.
The back should be straight, and keep the chest and head up.
Lift the dumbbell explosively using your legs and back to a standing position.
Once the dumbbell reaches the hips level, pull the dumbbell up with your arm, using the legs' momentum.
As the dumbbell reaches shoulder height, quickly straighten the elbow underneath the weight and press it overhead, locking out the elbow.
Pause for two seconds, then return to the starting position.
Lighten the weight if you are struggling to press the weight overhead. Life the dumbbell overhead should be a straightforward extension of the move, with most of the work done by your legs to create momentum during the first stage of the lift.
A waiter's walk is holding a weight overhead and walk. Barbell or kettlebell with a snatch grip or jerk grip works great.
It is essential to take care of the wrist in the waiter's walks. The wrist should be straight and not bend-back. Allowing the wrist to bend back with weight can lead to serious wrist injuries. Wrist wraps are not the solution. Building a powerful connection between your hands and shoulder is.
A farmer's walk is holding a weight on each hand and walk. It is also known as a farmer's carry, suitcase carry, or loaded carry.
It is essential to keep the back straight, shoulders back, and the chest out while walking. Visualize being tall and straight, like a tree.
A dumbbell curl to press exercise targets the biceps and shoulders.
Hold a dumbbell with palm face outward and stand with the feet shoulder-width apart with arms hanging down.
Curl the dumbbell up to your shoulder while rotating the palm inward to the face.
Raise or press the dumbbell upward until the arm is straight and the elbow locked.
Reverse the movements back to the starting position.
Goblet squat is holding a weight in front of the chest and lowing the body.
Hold a weight or dumbbell at chest height and stand with the feet slightly wider than the shoulders.
Tighten the core, pin the elbows to the body and hold the weight right under the chin.
Keep the arms close to the body and elbows point down, bend the hips and knees to lower the body slowly until the thighs are parallel to the ground and the knees track over the feet.
Pause for two seconds, then drive through the glutes, legs, and heels to stand back up to the starting position.
Suitcase-carry is also knowns as loaded-carry or one-arm farmer's carry.
Stand tall, shoulders back, and grab a weight in one hand and let it hang at arm's length by the side.
Pretend to be punched in the gut. Keep the chest out and tighten the core. Walk forward and maintain the contraction the entire time.
Remember to keep a tall spine, no hunching over, and shoulders blade down and back.
Dumbbell swing is a compound movement exercise. It activates several major muscle groups, including the quadriceps, hamstrings, chest, trapezius, shoulders, and abdominals.
Grab a dumbbell and hold it in the middle with one hand in front of the other. Set your feet shoulder-width apart.
Bend the knees slightly without rounding your lower back, push the hips back, and swing the weight between the legs.
Once the weight is behind the legs, forcefully contract your glutes and thrust your hips forward to swing the dumbbell to chest level, not above the shoulders.
We are not using the arms and shoulders to raise the weight; your hip thrust's momentum should swing the dumbbell upward.
Next, imagine the body in a vertical plank position. At the chest level, contract your core, glutes, and quads as hard as you can. Then allow the weight to swing back between the legs and repeat.
Hanging is more critical than pulling up. Dan John's pull-up program for beginners emphasizes developing hand-grip strength by hanging on the bar.
In the first month of every week, Monday, Wednesday, and Friday, we do a straight-arm hang on the bar for as long as possible. In the second month of every week, Monday, Wednesday, and Friday, we hang either the chin-up grip or the pull-up grip bended-arm for as long as possible. In the third month of every week, Monday, Wednesday, and Friday, we do a straight-arm hang for 30 seconds, then do one pull-up. By the third month, we can do one pull-up effortlessly with all that hanging grip strength we built.
A beginner will be able to exercise pull-up effortlessly at the end of twelve weeks.
First Week Second Week Third Week Forth Week First Month Monday, Wednesday, Friday.
Do a straight-arm hang for as long as we can. Monday, Wednesday, Friday.
Do two rounds of straight-arm hang. Monday, Wednesday, Friday.
Do three rounds of straight-arm hang. Monday, Wednesday, Friday.
Do four rounds. Second Month Monday, Wednesday, Friday.
Do a bent-arm hang for as long as we can.
Do either the chin-up grip or the pull-up grip. Monday, Wednesday, Friday.
Do two rounds of bent-arm hang. Monday, Wednesday, Friday.
Do three rounds of ben-arm hang. Monday, Wednesday, Friday.
Do four rounds. Third Month Monday, Wednesday, Friday.
Do straight-arm hang for thirty seconds, then do a chin over-the-bar for thirty seconds. Monday, Wednesday, Friday.
Do two rounds of straight-arm hang and bent-arm hang. Monday, Wednesday, Friday.
Do three rounds of straight-arm hang and bent-arm hang. Monday, Wednesday, Friday.
Do four rounds.
The one-minute and three-minute exercises.
The one-minute daily mobility exercise is thirty seconds hanging on the bar and thirty seconds sitting in the goblet squat's bottom.
00:00:30. Thirty seconds of hanging on the bar.
00:00:30. Thirty seconds of sitting in the bottom of the goblet squat.
Inhale and exhale deeply while performing these two exercises. Engage the core and look straight ahead. Keep the back neutrally aligned, and eyes look directly forward.
The Three-Minute Exercise.
The three-minute daily mobility exercise is similar to the one-minute with practice meditation and reviews pirate maps.
00:01:00. One minute of reviewing the pirate maps.
00:01:00. One minute of meditation.
00:00:30. Thirty seconds of hanging.
00:00:30. Thirty seconds of the goblet squat.
Don't just lift heavy; carry heavy.
Carrying heavy uses different movement patterns and muscles than lifting heavy. When we lift heavy, the movement is simple, the duration is short, and the muscles we use will be the same every time. Not so with carrying heavy. Many muscle movements, body stabilization, and time elements carry heavy distances than lift heavy.
The benefits of carrying heavy are numerous.
Loaded carries are functional.
Carry moderately heavy grocery bags or backpacks for a distance is more frequent than lift heavy loads just once.
Loaded carries build the strength of multiple parts of the body.
Carry heavy strengthen the core, improve hand-grip strength, develop hip stability, and build a powerful upper back.
Loaded carries strengthen the stone, the anaconda, the arrow, and the armor.
The stone is our strength in developing body stability. Stand like a rock. When we develop stone, we stand as firm as a rock; when someone pushes us, we don't move.
The anaconda strength allows us to squeeze the life out of something. For example, we develop anaconda strength when we bear hug a heavy bag. The anaconda strength pushes out with the upper body so that we bear hug the object from all sides with arms and the upper body.
The arrow strength is keeping the body straight and under tension whenever we are exerting ourselves. Body tension is key to the arrow strength. It allows us to lift heavy without hurting ourselves.
The armor strength is toughening the skin with loaded carries. It makes our skins more impenetrable, like the surface of the stone. If our skin and muscles not used to taking on hard pressures and grappling with rough surfaces, blood vessels are more apt to break, and blisters and scratches are more likely to form.
Loaded carries are great for overall conditioning.
Loaded carries are a great way to top off a training session and build your all-around fitness. Also, it is a great way to break the monotony of moving a barbell up and down.
Don't Just Lift Heavy, Carry Heavy. Finally, we should add loaded-carry exercises to our strength routine. Carries is simply involving lift a weight and walk with it. It is the best exercise for training virtually every muscle at once.
Hypertrophy training and strength training.
There are two types of weight training. First, the increase and growth of muscle cells called hypertrophy training. Second, the increase the strength of muscle cells called strength training.
The exercises and equipment used for hypertrophy training and strength training are pretty much the same. The primary differences between the two are training volume, intensity, and rest between sets.
Training volume is the number of sets and reps you do in an exercise.
Training intensity is the pound of the lift-weight.
Rest between sets is the amount of rest time the body gets to recover from the exercise's physical stress.
Hypertrophy Training Strength Training Hypertrophy training is more sets with lighter weights. Increase the training volume with more sets (volume) and more reps while slightly decreasing the intensity (weight) in hypertrophy training. Typically, the rest period between sets for hypertrophy is 1 to 3 minutes.
Rest one to three minutes.
If we want bigger, bulky muscles, choose hypertrophy training: Increase your training volume, decrease the intensity, and shorten the rest period between sets.
Strength training is fewer sets with heavier weights. Decrease the training volume with fewer sets and fewer reps with greater intensity (heavier weight) in muscle strength training. Typically, the rest period between sets for strength is 3 to 5 minutes.
Rest three to five minutes.
If we want to maximize muscle strength, choose strength training: Reduce the exercise volume, increase the intensity, and lengthen the rest period between sets.
The Principles, The Performance, and The Recovery.
Performance is base on principles. So, performance comes down to assessing adherence to the principles, trying one's best to shark habit the bulk of life, commit to the pirate maps of priceless treasure, and flitting through different exercise programs now and again to address specific issues.
Build body mass.
∴Lift weight.
∴Use slow-negatives.
∴Sleep more.
∴Dump sugar.
∴Take supplements.
Eat frequently.
∴High proteins.
∴Carbs up.
∴Gainer shake.
Exercise.
∴Cut the cardio.
∴Track progress.
Don't be lazy in exercise. Don't eat junk food.
Don't just lift heavy. Carry heavy.
The fundamental human moves.
The Performance. Dan John advises these programs on how to building body mass and gaining weight.
Lift weights.
Strength training helps you build muscle and burn more calories all day.
Use slow-negatives.
A 2/0/1 tempo, lower the weights for two seconds, don't pause at the bottom, then explode back up in one second. This slow-negative tempo packs on muscle as fast as possible.
Sleep more.
Torn muscle cells and tissues are repaired during sleep.
Dump sugar.
Eliminate soft drinks, energy drinks, and sugary drinks.
Take supplements.
Supplements are for health only! Go cheap.
High protein.
Each meal consists of at least one-third of protein.
Carbs up.
Protein is essential, but carbs are even more critical, like potatoes, rice, oats, bread, and pasta. There are two kinds of carbs; simple carbs and complex carbs.
Carbohydrates are a significant macronutrient. It is one of the body's primary sources of energy. Carbs are made up of three components: fiber, starch, and sugar. Fiber and starch are complex carbs, while sugar is simple carbs.
Consume carbohydrates increase the amount of "glycogen" in the muscle cells and generate the energy to lift heavier weight for more reps. Getting stronger is the number-one way to force muscle growth.
Combine simple carbohydrates directly before/after training sessions, like fruits, milk, and milk products, broken down quickly by the body to use as energy. Then eat unprocessed complex carbohydrates, like whole grains, beans, nuts, fiber-rich vegetables, and fiber-rich fruits, four to five hours after an intense workout.
Avoid simple sugary carbs like energy drinks, soda, baked treats, packaged cookies, and breakfast cereal.
Gainer shake.
Consume enough calories to gain weight is a crucial part of building body mass. Drinking liquid calories are a fast and straightforward way to get more calories without eating. Calorie needs for an average adult woman range from 1,800 to 2,000 per day. For men, the estimates range from 2,200 to 2,500 per day.
Put all of these ingredients into a blender.
∴Milk or Cold Water (2 cups)
∴Oats (3/4 cup)
∴Peanut butter (3 tbsp)
∴Protein powder (1 scoop)
∴Creatine (5 grams)
∴Banana (1 small)
Cut the cardio.
We need to eat enough calories to gain weight and build muscle. However, if we burn calories like a mad man doing cardio two to three times per week, it will be tough to gain body weight. Recommended doing only one day of cardio per week while building body mass. We will be working directly against our goals to gain weight and build strength any more than one day per week.
Track progress.
Track the progress in a journal or a diary. Record the mood, weight, diet, and the result. The only way to be sure that you're gaining weight and building strength are to track your calories. Otherwise, you are guessing.
Bit by bit.
Day by day, week by week, and month by month, we will be surprised at how much we can improve in a year and how little we can perform in a day to move forward with our goals. Amazing things happen at the end of 365 days.
Don't be lazy in exercise. Don't eat junk food.
Sloth is defined as a failure to do things that one should do, and Gluttony is defined as over-indulgence and over-consumption of food, drink, or wealth items. Don't let Sloth and Gluttony sabotage the hard work.
Don't just lift heavy. Carry heavy.
∴Carry heavy with barbells, cattle-bells, or dumbbells.
∴Pulling and pushing heavy-weight.
∴Walking with heavy loads in single and both hands.
∴Carrying heavy backpacks.
The fundamental human moves.
Incorporate these fundamental basic moves between the daily exercises. These moves make up the movement pattern the body relies on to get things done every day.
∴Push.
Push motion of pushing the weight away from the body. The muscle targets are the chest, triceps, and front shoulders.
∴Pull.
Pull motion of pulling weight toward the body. The muscle targets are the mid and upper back, biceps, forearms, and rear shoulders.
∴Hinge.
Hip hinge is performed by kicking the butt back and leaning the torso forward while maintaining a neutral spine.
∴Squat.
Squat is performed by sitting in a low, crouching position with the legs drawn up close to the body. The muscle targets are the glutes, core, quadriceps, and hamstring.
∴Loaded carrying.
Loaded carry is performed by carrying weight to a distance.
∴Animal crawl.
Animal crawl is performed by moving the hands and knees to a distance while staying low to the ground. The muscle targets are calves, quads, glutes, shoulders, abdominal, hips, and legs.
∴Turkish get-up.
Turkish get-up is performed by holding a weight in one arm straight up to the ceiling while getting up from the floor in small steps. The muscle targets are shoulders, abdominals, gluteals, upper back, low back, and spine.
Drink water.
Recommended consuming at least one-half your body weight in ounces of water a day. For example, a person who weighs two hundred pounds should drink one hundred ounces of water a day or about thirteen cups of a standard eight-ounce size.
The benefits of drinking water and keep the body hydrated.
∴It helps maintain the balance of body fluids and blood pressure and improves blood oxygen circulation.
∴It regulates body temperature and prevents overall dehydration.
∴It protects body tissues, spinal cord and lubricates joints.
∴It helps to prevent constipation by excreting waste through perspiration, urination, and defecation.
∴It helps maximize physical performance and fight off illness.
∴It aids in digestion and flushes body waste. In addition, water is essential for the kidneys to function and prevents kidney damage.
∴It helps with nutrient absorption and boosts skin health and beauty.
Wind-down at night.
Winding down from our day is essential to help us relax and initiate sleep. It's a process where we intentionally put aside the events and worries from the day so they don't get in the way of having a restful night. In additional, winding down is essential to optimal brain restoration and functioning, memory, and learning.
∴Take a warm shower before bed.
∴Drink hot water with lemon.
∴Darken the room with heavy curtains.
∴Engage in gratitude prayer or meditative mantras.
∴Read a book or listen to soothing, relaxing sleep music.
Sleep.
Sleeping for seven to nine hours per night is crucial, especially in conditioning the body composition, increasing muscle mass, and getting ready for the next day's training session.
∴Remove computer and television in the bedroom.
∴Turn off eletronic at 8 pm.
Sleep is crucial for strength training recovery and helps with muscle repair after a strenuous workout. Sleep enhances muscle recovery through protein synthesis and human growth hormone release. In addition, sleep accelerating blood flow in the body at the deeper stages of rest. As a result, muscles will increase blood flow, which brings along oxygen and nutrients that help recovers and repair muscles and regenerate cells.
What are the four quadrants of exercises and diets?
The quadrants of exercises and diets consist of reasonable and tough.
Reasonable Workouts / Reasonable Diet. Reasonable Workouts / Tough Diets. Tough Workouts / Reasonable Diets. Tough Workouts / Tough Diets.
A reasonable workout for an adult is lifting weight three to five days a week, adding mobility exercise between sets, going out for a short walk aftward, and adding one day a week for long walks.
Three to five days a week of fifteen to twenty-five repetitions of push and pull heavy-weight, hinge, squat, loaded carry, and combine stretches and mobility exercises between each set.
Incorporate seamlessly into weight-training between sets with simple basic stretches and mobility movements, like goblet squat and weight-swings. The mobility exercise is a rest period without sitting down. These one-hundred minutes week exercise routines add seven years of good health to life.
Mobility exercises between each set. Goblet squat and weight swings.
Three to five days a week, go for a thirty to forty-five minutes walk after exercise.
One day a week, go for a long hike, long walk, or long bike ride.
Dan John has a simple formula for weight-loading. If we cannot do fifteen reps total, the load is too heavy. If we can easily do over twenty-five reps total effortlessly, the load is too light. If we are getting twenty-five reps effortlessly, increasing the weight-load. If we do not see progress, we have not increased the load for a while.
When we do reasonable and repeatable exercises three to five days a week, about two hundred workouts a year, we are miles ahead of most people who go to the gym the first week of January.
A reasonable diet consists of vegetables, lean proteins, good carbs, and plenty of water.
Lean protein foods. Eggs, meat, fish, chicken, beans, dairy, nuts and seeds.
Good carbs. Vegetables, whole fruits, whole grains, tubers, potatoes, legumes, nuts and seeds.
Fermented foods. Yogurt, kefir, pickles, miso, kimchi, tempeh, sauerkraut.
The portion of a reasonable diet is (1/3) one-third vegetables, (1/3) one-third protein, (1/3) one-third carbohydrates, add a small amount of fermented foods at every meal. Drink water, coffee, or tea. Never drink calories in soda, energy drinks, or smoothies.
Fermentation is a process that involves bacteria and yeast breaking down sugars. Not only does fermentation help enhance food preservation, but eating fermented foods can also boost the number of beneficial bacteria or probiotics found in your gut. Probiotics have been associated with various health benefits, including improved digestion, better immunity, and even increased weight loss.
The 10,000 Kettlebell Swing Challenge.
The Russian Squat Program.
The Demon Deacon.
Do one rep on the minute, every minute, for the allotted time. Focus on a single movement, over and over again.
The Bengal.
Pick up a weight and do one-hundred reps with it, not ten sets of ten.
The Eagle.
Do eight double-kettlebell front squat, then drops the weight to his sides and does a farmer's walk.
The Spartan.
One partner deadlifts for five reps while partner two does bear crawls. They then switch positions and repeat five times.
The Coyote.
A twenty rounds all-around workout. Each round consists of fifteen kettlebell swings, five goblet squats, and three push-ups.
Twenty rounds equal three hundred kettlebell swings, one hundred squats, and sixty push-ups.
The Road Warrior.
Do dumbbell exercises on one side only and switch hands the next day.
For example, do waiter's walks, suitcase carries, suitcase deadlifts, one-hand overhead presses, one-hand bench presses, and side bends on one side only. Then, the next day, repeat all the movements using the opposite hand.
The Velocity Diet is a rapid body 28-day transformation program that produces a lean and muscular body more quickly than a typical diet plan by committing six protein shakes a day for 28 days pair with intense dieting and workouts. The V-diet is a low-calorie, high-protein diet.
A beginner will be able to exercise pull-up effortlessly at the end of twelve weeks.
Breakfast Cold water, protein shake, fatty acid supplement. Lunch Cold water, protein shake, fatty acid supplement. Snack Cold water, protein shake, fatty acid supplement. Workout Cold water, protein shake, fatty acid supplement. Dinner Cold water, protein shake, fatty acid supplement. Bedtime Cold water, protein shake, fatty acid supplement. Once a week A healthy solid meal once a week in the calories range of three-hundred to six-hundred (300 - 600) for women and four-hundred to seven-hundred (400 - 700) for men.
Interview Summary with Mr. Dan John
"A good coach does not add to your program or work. A good coach strips stuff away. It is in the cutting away that you find real success. Eliminate the excess and focuse on the keys." - Mr. Dan John.
Dan John's two foundational approaches to simplifying life are called shark habits and pirate maps. They help organize and streamline daily decisions and help stay focused and stay consistent with daily diet and workouts.
Dan John's quadrants for exercising and dieting. A reasonable workout is three days a week of three sets of eight or five sets of five rep range of push-pull, hinge squat, loaded carry exercise with appropriate weights, along with mobility exercise between sets and a long walk, a long bike, a long hike for one day a week. And a reasonable diet is eating vegetables, carbohydrates, protein, fermented foods at every meal, and drinking much water.
Dan John's ten-thousands kettlebell swings exercise consists of five hundred swings a day for two days with one day of rest. A month of ten thousand swings in twenty days with ten rest days.
A single dumbbell is efficient for a total workout with the goblet squat, a fundamental swing, curl and press, the snatch, waiter walks, and suitcase carries.
Dan John encourages people to join communities for healthy living and exercise outdoor. The many benefits of taking long walks and exercising outdoor are connecting with nature, promoting a positive mood, improving social communications, relieving mental stress, and accessing cleaner air while joining communities motivate us and encourage others to live healthier lives.
The difference between fitness and health. Fitness involves the body condition of being physically fit. Health consists of every system of the body in good condition.
Dan John's rules of success: Show up, do not quit, ask questions.
[You can listen to this full interview at the "Art of Manliness" Link]
Further Read and Resources on Getting Stronger and Healthier
"Attempts" by Dan John and his other books are available on Amazon.
You can read Dan John's writing, try out the workout generator, practice the recommended exercise routines, and find out much information on his website at DanJon.net.
Try Dan John's Custom Workouts on Demand free for 14 days at DanJohnUniversity.com. You pick the equipment you have, the schedule you want, and the appropriate difficulty you want here.
You can watch Mr. Dan John on Youtube and subscribe his channel here.
If you enjoy this interview, please visit the website Art of Manliness for more in-depth interviews with authors and thinkers. The Art of Manliness podcast is available on Apple Podcasts, Google Android, Stitcher, Spotify, Overcast, Tunein, and most major podcast platforms.
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