Over 40 Fitness Hacks
558: Brad Williams - How I Got To Single Digit Bodyfat After 40 - Daily Routine
Published: 21 March 2025 at 10:00 UTC
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How I Got To Single Digit Bodyfat After 40 - Daily Routine
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In this episode of Over 40 Fitness Hacks, Brad Williams shares his personal routine for achieving single-digit body fat at 44 years old while maintaining a social life. He walks through his morning routine, starting with a detoxifying apple cider vinegar mix with lemon, cayenne pepper, creatine, and electrolytes. He emphasizes the importance of balancing minerals like potassium and magnesium, using supplements like BioOptimizers and algae-based calcium to address dietary gaps.
Brad also tracks his nutrition meticulously using the Chronometer app, focusing not just on macros but also on micronutrients like folate, vitamin C, and omega ratios. He follows intermittent fasting, delaying coffee intake to optimize hormonal balance and incorporating fiber before caffeine to sustain energy and testosterone levels.
His fitness regimen includes three weekly weight-training sessions, prioritizing time under tension—using lighter weights with slow, controlled reps for optimal muscle activation. He stresses the importance of tracking calories and metabolism through the Whoop device, adjusting intake as needed.
By combining strategic supplementation, meticulous tracking, and an efficient workout routine, Brad demonstrates how to achieve extreme leanness while enjoying life.
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:
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