Easy Strength For Fat Loss

Easy Strength for Fat Loss (ES4FL) program is a comprehensive approach designed to achieve fat loss and improve body composition primarily by getting stronger. Rooted in Dan John's philosophy of strength training, it is explicitly formulated as a solution for effective and sustainable fat loss.





The program emphasizes a 

5-day-per-week training schedule , built on the "reasonable, doable, and repeatable" principles of Easy Strength.


A typical training day includes:


Warm-up: A gentle walk, goblet squats for mobility, and Original Strength movements.


Main Lifts: The core strength session focuses on five fundamental movements, mostly using a "3 sets of 3 repetitions (3x3)" scheme:

Standing Overhead Press (OHP): 3x3.

Chin-ups (Vertical Pull): 3x3 or 6 singles.

Deadlifts (Deadlift Variation): 3x3.

Ab Wheel: 1 set of 10 repetitions (1x10).

Kettlebell Swings: Up to 75 repetitions per session, broken into sets that push the heart rate up.

Rest periods are taken "as appropriate" , allowing for recovery while keeping workouts efficient. Loads are added when the current weight feels consistently easy and fast.




Post-Workout Cardio: Immediately following the lifts, a crucial 45-minute Zone 2 walk is performed. This strategic cardio helps burn the free fatty acids released during the strength training.


Cool-down: Light stretching and mobility work.

Integral to ES4FL are daily lifestyle and nutritional components:


Sleep: Prioritizing good quality sleep is essential for recovery and results.




Fasting: Maintaining a fasted state from waking until after the midday training session is key, consuming only water, coffee, or tea during this period.




Meals: Main meals should consist primarily of "Veggies and Proteins".



Hydration: Consistent water intake throughout the day is emphasized.


"Gut Biome Breaks": Two daily "breaks" with fermented food and a piece of fruit are encouraged between meals.


Off-Day Movement: On non-training days, active recovery like walks is recommended.

The program's effectiveness for fat loss stems from its ability to combine intense exercise (which releases fatty acids) with strategic cardio (which burns them), alongside disciplined nutrition and recovery. This "simple and regular" application of best practices allows the body and brain to align for fat loss.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Ab Wheel

Overhead Press (Barbell)

Chin-Up (Weighted)

Deadlift (Barbell)

Kettlebell Swing

Cardio (Zone 2)

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