Artwork

Nội dung được cung cấp bởi Brad Williams. Tất cả nội dung podcast bao gồm các tập, đồ họa và mô tả podcast đều được Brad Williams hoặc đối tác nền tảng podcast của họ tải lên và cung cấp trực tiếp. Nếu bạn cho rằng ai đó đang sử dụng tác phẩm có bản quyền của bạn mà không có sự cho phép của bạn, bạn có thể làm theo quy trình được nêu ở đây https://vi.player.fm/legal.
Player FM - Ứng dụng Podcast
Chuyển sang chế độ ngoại tuyến với ứng dụng Player FM !

539: Brad Williams - Crush Your Weight Loss Goals Before New Year’s!

12:54
 
Chia sẻ
 

Manage episode 454130247 series 3473266
Nội dung được cung cấp bởi Brad Williams. Tất cả nội dung podcast bao gồm các tập, đồ họa và mô tả podcast đều được Brad Williams hoặc đối tác nền tảng podcast của họ tải lên và cung cấp trực tiếp. Nếu bạn cho rằng ai đó đang sử dụng tác phẩm có bản quyền của bạn mà không có sự cho phép của bạn, bạn có thể làm theo quy trình được nêu ở đây https://vi.player.fm/legal.

Crush Your Weight Loss Goals Before New Year’s!

Click On My Website Below To Schedule A Free 15 Min Zoom Call:

www.Over40FitnessHacks.com

Over 40 Fitness Hacks Facebook Group

Get Your Whoop4.0 Here!

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.

  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 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:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

  continue reading

541 tập

Artwork
iconChia sẻ
 
Manage episode 454130247 series 3473266
Nội dung được cung cấp bởi Brad Williams. Tất cả nội dung podcast bao gồm các tập, đồ họa và mô tả podcast đều được Brad Williams hoặc đối tác nền tảng podcast của họ tải lên và cung cấp trực tiếp. Nếu bạn cho rằng ai đó đang sử dụng tác phẩm có bản quyền của bạn mà không có sự cho phép của bạn, bạn có thể làm theo quy trình được nêu ở đây https://vi.player.fm/legal.

Crush Your Weight Loss Goals Before New Year’s!

Click On My Website Below To Schedule A Free 15 Min Zoom Call:

www.Over40FitnessHacks.com

Over 40 Fitness Hacks Facebook Group

Get Your Whoop4.0 Here!

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.

  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 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:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

  continue reading

541 tập

Tất cả các tập

×
 
Loading …

Chào mừng bạn đến với Player FM!

Player FM đang quét trang web để tìm các podcast chất lượng cao cho bạn thưởng thức ngay bây giờ. Đây là ứng dụng podcast tốt nhất và hoạt động trên Android, iPhone và web. Đăng ký để đồng bộ các theo dõi trên tất cả thiết bị.

 

Hướng dẫn sử dụng nhanh