BEST Program for a Regular Guy | Dan John
Summary
TLDRDans ce script de vidéo, l'interviewé partage ses conseils pour rester en forme et en bonne santé, en particulier pour les parents récents. Il suggère de réduire la graisse et de renforcer la musculature, de suivre une routine quotidienne comprenant une méditation courte, une mobilité de 30 secondes, une boisson café instantanée, et un entraînement intensif de 8 minutes. Il insiste sur l'importance de consommer des légumes à chaque repas et de les voir facilement dans le réfrigérateur, pour faciliter leur consommation. Ces conseils sont destinés à aider à maintenir un mode de vie actif et sain, même avec les contraintes du quotidien.
Takeaways
- 👶 L'auteur partage ses expériences personnelles sur la façon de gérer la santé et la forme physique après l'arrivée des enfants.
- 📝 Il recommande de rédiger une liste de tâches à faire avant de se coucher pour planifier la journée suivante.
- 🧘 L'auteur suggère de pratiquer une méditation d'une minute pour commencer la journée sur la bonne note.
- ☕ Il propose de boire du café instantané pour se stimuler rapidement le matin.
- 🏋️♂️ Il conseille une séquence de mobilité et d'exercices de musculation en une minute pour rester en forme.
- 🏃♂️ L'auteur encourage de faire de l'exercice physique régulièrement, même si c'est juste quelques minutes par jour.
- 🥗 Il insiste sur l'importance de consommer des légumes à chaque repas et de les rendre visibles dans le réfrigérateur.
- 🍲 Il recommande de préparer et de stocker les aliments de manière à ce qu'ils soient facilement accessibles et visibles.
- 📱 L'utilisation d'applications pour la méditation et la gestion quotidienne est un outil utile pour les parents occupés.
- 👨👧👦 L'auteur souligne que les parents peuvent servir de modèle pour leurs enfants en adoptant des habitudes de vie saines.
- 💡 Il met en avant l'idée que même de petits changements dans le mode de vie peuvent avoir un impact positif sur la santé et le bien-être à long terme.
Q & A
Comment Thomas ou Tomas envisage-t-il l'entraînement après la naissance de son enfant ?
-Thomas ou Tomas a dû devenir plus intelligent dans son entraînement après la naissance de son enfant, car il avait moins de temps libre et devait s'adapter à cette nouvelle réalité.
Quels sont les défis auxquels les parents récents peuvent être confrontés lorsqu'ils cherchent à rester en forme ?
-Les parents récents peuvent faire face à des défis tels que le manque de sommeil, le port de bébés qui peut être épuisant, et des difficultés à se remettre d'un entraînement physique intense.
Quel conseil donne-t-on pour aider à réduire la graisse et à renforcer les muscles ?
-Le conseil donné est de se concentrer sur la réduction de la graisse et sur le renforcement musculaire, en suivant un programme d'entraînement approprié.
Pourquoi est-il important de combiner les questions de Thomas ou Tomas et de Luke ?
-Il est important de combiner ces questions car, malgré des besoins différents, le concept de base reste le même : rester en forme et en bonne santé tout au long de la vie.
Quel est le secret du narrateur pour commencer sa journée de manière efficace ?
-Le secret du narrateur est de travailler dur de manière continue pendant de nombreuses années, puis de profiter des avantages de cet effort.
Quel est l'objet que le narrateur a inventé pour aider à rester organisé ?
-Le narrateur a inventé un système de cartes-notes qu'il utilise comme 'carte pirate' pour planifier et rappeler ses tâches quotidiennes.
Quel est le programme d'entraînement proposé par le narrateur pour rester en forme ?
-Le programme proposé inclut une méditation de une minute, une séance de mobilité de une minute, un entraînement complet en huit minutes, et l'importance de manger des légumes à chaque repas.
Pourquoi est-il important d'écrire une liste de tâches à faire avant de se coucher ?
-Écrire une liste de tâches avant de se coucher permet de mieux gérer le temps, de se concentrer sur les priorités et d'éviter de se sentir surchargé le lendemain.
Quel est l'avantage de faire de la méditation avant de commencer sa journée ?
-La méditation permet de se recentrer, de réduire le stress et d'améliorer la concentration, ce qui est bénéfique pour démarrer la journée de manière positive.
Quelle est la méthode proposée par le narrateur pour une alimentation équilibrée ?
-Le narrateur recommande d'avoir des légumes à chaque repas et de les placer de manière visible dans les réfrigérateurs, comme dans des bocaux Pyrex ou des bocaux en verre, pour faciliter leur consommation.
Outlines
👶 Père et entraînement : ajustements de la vie quotidienne
Le script aborde la question d'un nouveau père sur la manière de maintenir un niveau de forme malgré les contraintes liées à la paternité. L'orateur partage ses expériences personnelles, notamment comment l'arrivée de ses propres enfants a influencé sa manière de s'entraîner, en étant contraint d'être plus intelligent et efficace. Il aborde également la question de la difficulté à récupérer et à s'entraîner mentalement en raison du manque de sommeil et des responsabilités accrues. L'orateur propose une approche de formation pour rester en forme tout en étant un 'tout-venant' actif, plutôt que de viser une performance élitaire. Il mentionne également l'utilisation de cartes mémo pour planifier et organiser sa journée, soulignant l'importance de préparer une liste de tâches avant de se coucher pour une meilleure organisation du temps.
🧘♂️ Routine quotidienne pour l'équilibre sain et bien-être
Dans ce paragraphe, l'orateur suggère une routine quotidienne pour rester en forme et en santé, même avec un emploi du temps chargé. Il recommande de commencer la journée par une méditation d'une minute, suivie d'une boisson de café instantané pour se stimuler. Il insiste sur l'importance de la mobilité et propose un programme d'exercices courts pour maintenir la condition physique, comme les squats et les haltères. Il met en avant 'My Perfect Workout', un ensemble d'exercices qui prend seulement huit minutes, pour maintenir la force et la forme. Il conclut en soulignant l'importance de l'alimentation, en particulier de consommer des légumes à chaque repas, et de servir d'exemple à ses enfants en les incluant dans son régime alimentaire.
🥗 Alimentation familiale saine et organisation des repas
L'orateur partage ses conseils pour maintenir une alimentation saine et équilibrée, en particulier en incluant des légumes à chaque repas. Il propose d'utiliser des contenants en verre Pyrex ou des bocaux mason pour stocker et présenter les légumes de manière accessible, facilitant ainsi leur inclusion dans les repas quotidiens. Il donne un exemple concret de son expérience personnelle, en décrivant comment il prépare rapidement un repas composé de plusieurs ingrédients frais et fermentés, comme du saumon, du kimchi, de la choucroute maison, des haricots blancs préparés, de l'avoine et des fruits, sans avoir à passer beaucoup de temps à cuisiner. Il insiste sur l'importance de rendre la préparation des repas aussi simple que possible pour encourager une alimentation saine.
🚶♂️ Vie familiale et équilibre entre vie personnelle et parentalité
Dans le dernier paragraphe, l'orateur réfléchit sur l'évolution de sa vie familiale et sur la façon dont la vie a changé à mesure que ses enfants grandissaient. Il partage ses souvenirs des défis rencontrés lorsque ses filles étaient plus jeunes et comment la vie a progressivement pris un tournant positif, en particulier lorsque les enfants ont commencé à être plus autonomes. Il mentionne également les préoccupations et les craintes qui accompagnent la parentalité, tout en reconnaissant que ses propres enfants étaient de bons enfants. L'orateur espère que ses conseils aideront les auditeurs à trouver un équilibre entre la forme physique, la santé et les responsabilités familiales.
Mindmap
Keywords
💡Père récent
💡Entraînement
💡Mobilité
💡Méditation
💡Perfect Workout
💡Végétarien
💡Liste de tâches
💡Santé globale
💡Café instantané
💡Mason Jars
Highlights
Combining two questions to address the challenges of new parents maintaining fitness and health.
Insights on how sleep deprivation and carrying children affect recovery and training.
The concept of 'skinny fat' and the importance of reducing fat and building muscle strength.
The need for a training approach suitable for regular individuals rather than elite athletes.
Introduction of a daily 'pirate map' as a to-do list for maintaining productivity.
The recommendation of a one-minute meditation app for time-strapped individuals.
The benefits of writing down tasks before bed to improve sleep hygiene.
Using instant coffee for a quick morning routine to save time.
A one-minute mobility program for daily physical maintenance.
The 'Perfect Workout' routine designed for efficiency and overall body exercise.
Transcripts
now on this question here
on this question here I'm going to
combine two people's questions so Thomas
uh or Tomas asks a good question I'd
love to get your insights on how a
recent parent think about fitness and
health oh man I tell you you can just
look at my journals when the baby showed
up and you can just see by the way
Thomas or Tomas uh
in my I learn more when Kelly and
Lindsay were first born I learned more
about training then because I didn't
have any time and it had to just be
smarter than ever
so he he talks about this as you
probably still have vivid in your mind
the poor sleep brutal uh carrying kids
and the nagging eggs that show up or
make it harder to recover and even get
the brain to train uh he mentions being
a little skinny fat father of two great
kids uh he always follows my advice you
crazy person I'm focusing on reducing
fat and then some muscle strength now
the reason I want to combine this
question is because it's going to give
you and Luke basically the same answers
I do notice a lot of folks in the Q a
and Forum posts are all about training
for Elite Performance which is great but
I'm just a regular guy wanted to be an
all-arounder never going to win an
Olympic medal and don't need to put up
ridiculous numbers in the weight room
for someone who wants to be an
all-around active person one who'd like
to go surfing snowboarding I love it and
continue doing it into it and the
occasional cricket match I want to
continue doing this until 80 or so how
would you approach your training so in a
sense what I want to do is answer both
your questions kind of at the same time
because even though there are different
needs the concept's the same
you know as the father of two you you
you want to stay in condition as long as
you can at least that's what I think
with my babies
um and of course the and I do I do
probably answer a lot of questions about
Elite Performance at dju probably uh I
sometimes feel I don't but you know you
you know you're right so the thing I
came up with you and for you too and I
invented this and I'm going to sell this
idea this is a great idea I've invented
these uh send me send me 200 and I'll
send you I will send you these uh this
is just a these are what when they
called anyway uh
note cards I think they're called uh and
that's what it says here and what I like
about this particular brand is they
stick
you know which is nice you know
especially if you use them like I do for
reminders and what I did so I have this
pirate map that I follow every day and
this is my journal this is my current
Journal
and I like it and this is my current
pirate map but you know this is a pirate
map for a
you know a 65 year old man who does
weekend workshops and does some work
online I can wake up anytime I want most
days I don't
because I go to bed so early I wake up
early and I have this great thing you
know I do this you know I do these
things every night and I do all this and
you're all probably leaning in oh what's
your secret well my secret is you know
uh you know work work work really hard
for you know I don't know 50 plus years
and then uh enjoy the benefits of it so
there's your plan well that's in both
cases I want to address and help you as
best I can so
what I thought would be a good idea is
this so I I came up with I what I
consider a a program for both of you and
I'd like my my listeners to see if this
has any value first
so when I looked at this I I came up
with some numbers okay let me so every
night before you go to bed I think you
should have a to-do list for the next
day and one of the things I noticed with
myself anyway if my to-do list says
email Pavel
I just do it right there before I go to
bed if it says send a message to blank
about blank I'll just send a message to
blank about blank and so sometimes
um my to-do list isn't
um
some days oh this is today's okay
yeah so today I mean I have a little
note to myself and my to-do list is one
thing today
one thing so it's a pretty easy day now
there's other days that are tough uh by
the way I also I don't write down a lot
of things like practice with my with my
throwers is at noon every day I don't
need to write that down in my pirate map
that's just what I do I don't
necessarily write down everything I've
got to do especially with something I do
every single day kind of like brushing
your teeth you know I don't make a note
to myself to brush my teeth I sort of
kind of remember it after you know a
fairly long life of doing it so what I'm
going to recommend to you guys is this
first off get yourself a pad of
something I like this note card and
before you go to bed anytime you have
any quiet time at night write down the
things you have to do tomorrow now if
you notice after a while you don't have
very much that's probably better when I
wake up uh I do I do a 15 minute
meditation on an app called brain.fm but
both of you are struggling for time so
what I have what I would recommend it's
it's an app called
one moment meditation
um and it's on every every app and
here's the upside it's free and it's a
one minute meditation
I press the button the little man
closes his eyes and then it goes ping
and then for one minute I count my
breaths okay
now I might be unique on this but I find
I find for myself that if I take five
six or seven breaths that's usually my
better days it's now if I take 30
breaths in a minute that's probably a
good day not do anything oddly I find if
I'm like three or four that doesn't
always mean a good day either I I I'm
sure there's a good scientific reason
for it but I don't care it's just
something I've noticed
so
writing down your to-do list before you
go to bed uh
I don't know 15 seconds
your one minute meditation now one of
the things I do every day before I go to
bed is I make a pot of coffee and I set
it for the timer however
I also do something my brother Gary
taught me I always keep instant coffee
around and then while you're doing okay
you you roll out you do your your um
um just you know before you do your
morning PP you you flip on the The
Kettle the I use an electron electric
kettle here in the United States we call
them teapots flip that on
and by the time I kind of you know
peruse around the house and making sure
the doors are closed and stuff like that
the hot pot is hot I take mines to
coffee and I drop it inch and I have my
cup of coffee
it's far faster for me to do that than
to make a whole pot of coffee and there
are many nights where I when I express
when I had little ones that doing making
the pot of coffee would have been the
thing that would have sent me over the
edge
for your workout do my one minute
Mobility thing I every day I hang for 30
seconds and then I sit at the bottom of
gobble squat for 30 seconds that's my
one minute Mobility Program so
one minute meditation one minute
Mobility instant coffee and then I would
do if I were you both for a while anyway
something along the lines of My Perfect
Workout
so one minute Mobility The Perfect
Workout takes me eight minutes now if I
walk it'll take me longer but so the The
Perfect Workout is uh left hand left
knee down
eight half million presses
right hand right knee down eight half
kneeling presses
hang for 30 seconds again
drop down left right hang left right
hang three sets of eight in the presses
and the extra hangs
then I put on my glute Loop and I do my
hip thrusts I do hip thrusts and clam
shells my favorite one in the mornings
is
15 hit thrusts 15 clam shells 14 14 13
all the way down to one one
if that's all I get in the day it's a
good day then I do I and get a
broomstick and a weight I use a
kettlebell you do a goblet squat it's
it's in it's it's in the YouTubes I do a
gobble Squad I put the weight down at
the bottom I pick up a stick I stand up
with an overhead squat I go back down
with that stick
I put the stick on the ground I stand
with the gobble squat that would be when
I stand up with that gobble squat that's
one rep five is pretty good I've done up
to eight but I find that the last three
reps just get you tired and then I March
in place with that same kettlebell uh
left and right hand suitcase carries
that workout takes me eight minutes and
I have a real-time example of it uh on
here on the YouTube channel
um I have one last piece of advice for
you but I want to think I want you to
think about this one minute meditation
instant coffee
one minute Mobility eight minute workout
that puts us at 11 minutes
and if he can't find 11 minutes in a day
and I and I know sometimes you can't but
generally if you can't find 11 minutes
in a day we have some other issues we
need to talk about uh and then the final
thing is I think you should eat
vegetables every meal and I want you to
model to your children that you eat
vegetables every meal so one of the
things I do and I so I buy Pyrex over
here at Smith's Food King they have
these little Pyrex assortments I get
nothing for any of this you know that
but they come in this size Pyrex this
size Pyrex in this size and there's the
three lids and I have three sets of
those but I always put my oatmeal and I
put my vegetables and I put my no my
kimchi is in a glass jar and I'm about
to make the point here so when I open up
my fridge I have
any prepared foods I have like I make my
own sauerkraut I put my diacon that's a
a yellow radish
um so when I open my fridge I can see
the vegetables this is important because
you don't always have time so about a
week ago my breakfast was this I didn't
have much time I open up my fridge I
pulled out some salmon I put the cold
salmon on a plate I added two different
kinds of kimchi's I added my sauerkraut
which I have to make more of I had a
diacon I added my overnight oats which
are in a clear thing too I did throw a
little bit of yogurt on not very much
blueberries oh and then I have sushi
ginger in there I threw that on too and
then I usually have those little oranges
the clementines that are big this time
of year I usually have one of those with
a meal like this and it just explodes in
color but here's the thing there's no
cooking and I threw everything on the
plate in half a minute and I was able to
eat so my advice to both of you is uh
long-term get that in first so basically
get your veggies in because you can see
them and you're just going to shovel
them onto a plate
get that least that eight minute workout
in get that in and uh if you have more
time that's when you walk out the door
and you get your walking boy you'll love
that after a few days I can't tell you
how much better I feel when I walk after
my Perfect Workout
so um
patent pending
I do expect to this will be the thing
that makes me a trillionaire uh
so no one steal this idea okay
um so that's kind of my advice not only
for a father trying to stay in shape but
for any of you who who want to to look
good and feel good the rest of your life
you'll notice there's a blend there I do
talk about sleep hygiene writing your
to-do list before you go to bed is very
healthy because you then you're not
chasing your and by the way when I write
sometimes I even put down a phone number
uh the phone numbers of people I have to
call or any information I'll just stack
it all right next to it so it's all
right there very often I will highlight
like if I like to say this is something
for the doctors oh I mean I'll I'll
highlight the phone number and I'll
highlight something like that just so in
the morning when I pick it up it's just
so much easier and the easier and easier
to make things easier it is to keep
doing them but so I've got sleep hygiene
in there I've got meditation there I
like to start my day with uh freeing up
my free fatty asses by drinking coffee I
got mobility in there I've got a General
nice overall body workout I emphasize
vegetables and
you can see them because they're in
Pyrex or mason jars oh mason jars those
the mason jars that are this big are
probably the the healthy person's best
friend yes I make my sauerkraut there
yes that's why but using that to store
your food when you come home from the
when you come home from the store and
you do the work I think you should chop
a dice you just shove that right in
those mason jars so you can see what you
have in there it works great for fruit
it works great for uh now there are
there are some that you you don't want
to store with the lid tight and but I
always you know I always put the lids on
everything but so those are my ideas I
think there's some value to them
um I have been there I trained at a
fairly high level but you'll notice in
my athletic career there was a big dip
and it wasn't it wasn't with Kelly I was
my best years as a lifter was 91 when
Kelly was one she'd go to meets she was
darling and there's nothing as Lindsey
but when we had two little ones things
got very difficult interesting by 1996
and you can watch that video of John
palerman coaching John Powell coaching
me in 1996.
um I was kind of back up it so when the
girls were two and four uh my life got
radically easier of course when they
went to the same school my life got even
easier and of course then it got real
easy when they could drive themselves to
their friends houses
that made my life much easier so and
then of course you have all the other
issues you worry about them doing
something
uh stupid but they didn't they were good
kids hope that helps hope that helps
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