Coach Dan Go

If you want to lose up to 15 pounds in one month, copy this: Dan Go @CoachDanGo · 9h 

1. Do a protein-sparing modified fast.   This is a very low-calorie diet that's high in protein, very low in carbs, and fat. Its aim is rapid weight loss while preserving muscle.   It's typically used short-term and can help you lose a ton of weight at the beginning of a cut. 

2. Do 3 days of strength training with 1 day of rest between sessions  Hit each muscle group 2x a week using these movements:  - Squat - Bench - Deadlift - Horizontal row - Vertical row - Vertical press - Lunge - Carries  Add more weight or reps (or both) each gym session. 

3. Turn dead time into walking time  Walk while watching videos, listening to podcasts, or catching up with a friend.  If you sit at a desk, get an under-the-desk treadmill and turn all meetings into walking meetings.  Aim for 7-10k steps a day. 

 4. Use this water weight loss system  · Drink 500 ml after a meal · Drink 500 ml before a meal · Drink water instead of snacking · Drink 500 ml of water upon waking  Water is one of the best tools for weight loss.  Also, most times you feel hungry, it's dehydration in disguise.

 5. Get the right amount of sleep  Aim for the right amount, which is usually 7-8 hours a night.  If you get 6 hours or less, add a short nap during the day.  Set up your room to be conducive to good sleep. Have a routine.  Great sleep regulates your hunger and appetite hormones.

 6. Train your mind  Refame negative self-talk. Instead of saying, "I always fail diets," say, "I'm making healthy choices."   It's not about losing 15 pounds in one month. It's about becoming the type of person who does that automatically as a result of who they are. 

7. Get accountability  Hang around friends who have great health habits.  Get a coach to help avoid mistakes and increase accountability.  It's one thing to be accountable to yourself, but being accountable to others is better. 

When doing all these, focus on consistency over intensity.  It is possible to lose 15 lbs (or more) in a month, but what matters more is being ruthlessly consistent.  

Thanks for reading and follow me @CoachDanGo  for more! Dan Go @CoachDanGo Ps. Want to get in your best shape in 2026?   Each week, I share tips on how to get lean, boost energy, and optimize the body.