First and foremost i’m about excellent health, be that physical or mental.

For me, aesthetics is FAR from everything (it’s WAY down the list) but still, it is SOMETHING…so I want to make a short post about my experiences as I have been attempting to return to my ‘fighting weight’ for the first time in many years. (I was a boxer in my 20’s…)

I want to share 10 random things i’m learning as I go, not all of them will be relevant to you…but I hope you find them interesting all the same.

1. I need less calories (than I used to)

My overall calorie requirements are around 3-400 kcal lower per day than they were ten and more years ago. This is probably a combination of less muscle, lower overall training intensity (as I only do low impact now) and age. However, i’ve found this doesn’t really matter, I just need to adjust for it.

2. To lose fat I HAVE to be hungry (sometimes).

This is hard. After some experimenting, I can’t get around this one. My body simply isn’t trimming fat without it. My hunger NORMALLY passes with a glass of water and then within 15 minutes to an hour and a half MAX…if it doesn’t OR I feel symptoms beyond hunger (light-headedness, loss of concentration) that impact my day, I eat something light.

3. Hunger is not an emergency

It’s perfectly OK to be hungry sometimes – it’s NOT an emergency. When I feel hungry, I imagine my body laser targeting the fat cells and it makes me feel GOOD about the hunger and dare I say, enjoy it a little (caveat above) this is more psychological than anything, but it works to get me through.

4. It feels good to make progress (not be perfect)

After years of hard emotional work, I am 100% accepting of my body and all the positives it has rather than the things I don’t like….but boy oh boy, does it feel good to see PROGRESS in the mirror. It gives me an extra spring in my step for sure.

5. Let go of perfection 

The body loses fat where it loses fat and that’s that – I wish it would come from my stomach more than my face, but it is what it is. I know that it will take the fat from my stomach eventually if I keep on track and I am cool with this, which leads me to…

6. Enjoy the journey

I try not to worry about where I am GOING (the goal) but rather enjoy the EXPERIENCE of trying to return to ‘peak’ condition. In this way I don’t lose momentum if things don’t happen as I had hoped, rather, I just make adjustments and smile.

7. Macronutrient spreads make a difference

At this point, it is difficult for me to lose fat eating many carbs at all. I won’t say too much on this, except that we are all different, and what works for me might not work for you.

8. Listening to your body is crucial.

Some days, you’ve GOT to lighten the load, some days you can pump up the jam, some days you have to push when you don’t feel like it…all are good, but NEVER do nothing IF you’ve planned it.

This really makes it feel like the wheels have come off…

9. Aesthetics becomes LESS important…

As I feel better about my physical body, my physical body becomes less and less relevant. I know that sounds odd, but the more I feel like i’m where I want to be physically, the less important this becomes and the more I tune in to where I am emotionally, intellectually and spiritually.

10. EVERYTHING is getting better…

Feeling like I am finding MY PERSONAL BEST physically is making me a better husband, father, coach and person.

My appearance doesn’t honestly matter that much to me, but this REALLY does.


  1. Carol Pratt 2 years ago

    Thank you, I funding it very difficult to do workouts, as my knees are quiet bad. I have had 5 operations in the right leg including two knee replacements. The bone disease I have is very rare and they are waiting for civid levels to reduce as I have to have surgery know on my left leg. I feel low as I was enjoying doing workouts my weight was reducing slowly but the pain is too much to cope with.the operations could be months away even though it classed as urgent the waiting list in England are long. Is there anything you could suggest I could do exercise wise many thanks carol

  2. Kerry 3 years ago

    How can I order (download for a cost) your workouts?

    Thanks in advance,


  3. Don Schuldes 4 years ago

    I walk for 30 minutes a day and then lift weights in my room and eat oatmeal 3 times a day. I lost 20lb in 2 weeks

  4. deborah59 4 years ago

    You guys are ace. So glad I found you.

  5. Amy Cervelloni 4 years ago

    I am loving your workouts! I am 62 years old and usually like jogging or in the winter I do indoor old fashioned DVDs. I took off 30 pounds about 8 years ago and work at not ever putting it back on. I got bored with my indoor workouts and surfed the web for something different. I tried a few sites but stumbled upon your workouts. I absolutely love the intervals. I also enjoy choosing different ones as I please. Thank you for the fun workouts and your inspiring chats. I feel that I am using a lot more muscles (many that had been ignored on my old workouts). Keep the workouts coming!!!!!

  6. Danielle L Livingstone 5 years ago

    Great post! Being 45 myself, I can relate to so much of what you shared, Daniel. Thank you!

  7. Cheryl Fleisher 5 years ago

    Good stuff…and no carbs! Thank you, Daniel, you sexy thang!

  8. Rebecca Marler 5 years ago

    I do think there is something as we age that we can let things go that before were so important (aesthetics being one). Also, our bodies just need less food to do what it needs to do and I’m also okay with that for the most part.

    I do see that on the days I train really hard with strength or pushing the cardio I do seem more hungry and I do allow a bit more calorie wise on those days. This time around understanding the macronutrients helps me better understand where I can improve my eating.

    As always, thanks for all you do .

  9. nancyh 5 years ago

    Several things in your post speak to me, Daniel. First, “the body loses fat where it loses fat and that’s that.” So true, as a post menopausal woman, some belly fat just hangs on stubbornly. I’ve come to terms with having a little roll–it’s my emergency storage against adversity. Second, “aesthetics become less important.” So true. Since I’ve lost 20 lbs, I care a lot less about appearance–that stubborn bit of belly roll doesn’t matter much to me anymore. This also comes as one of the few true perks of getting older. Finally, “everything is getting better.” Hallelujah, that’s true.

  10. Deborah Johnson 5 years ago

    Good stuff – just what I need to hear right now. Thank you!

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