Tyson Johnson

Helping busy professional dads lose 10-50 lbs or reach 10-15% body fat in 6 months as a sustainable lifestyle | Founder @ The Six Pack Dad Tribe | BYU | Dad

[Tyson Johnson @tysjohnson]

Having 6-pack abs at 43 years old is fun…

Especially while enjoying ice cream and fries weekly… in moderation.

As my wife can attest, I’ve been doing this for the last 20 years.

No, the answer isn’t Ozempic, Keto, Nutrisystem, fat loss pills, TRT, etc.

4 key areas busy exec dads are missing:

1 - Insulin sensitivity
2 - Leptin hunger hormones
3 - The thermic effect of food
4 - Brief, efficient exercise

Plus, when structured correctly, did you know ice cream/fries can actually accelerate fat loss and muscle growth?

This goes back to principles #1 and #2.

Who says our health journey can’t be a sustainable, enjoyable lifestyle?

“By small and simple things are great things brought to pass.”

High-performing leader?

Book a 15-min founder call to see if this is a fit:

https://t.co/CGM0RHji6B

[Tyson Johnson @tysjohnson]

How do you drop 7% body fat and almost 7" off your waist in 16 weeks?

April of last year, this 45 year old Utah CEO did just that.

His secret?

The level of his consistency applying simple laws of science...

(Executive-level 1:1 coaching and accountability didn't hurt either.)

At his 12 month mark, he's maintaining 11% body fat.

Having a healthy, lean, muscular body as a busy exec dad isn't easy, but it is simple.

Want our 1:1 help accomplishing your health goals?

Book a 15-minute call for a complimentary Executive Fat Loss Audit:

https://t.co/CGM0RHji6B

[Tyson Johnson @tysjohnson]

@brianbeers 100%

[Tyson Johnson @tysjohnson]

@markjenney Inspiring!

[Tyson Johnson @tysjohnson]

How this 47 yr old VP dad looks 10 yrs younger after just 6 months in the tribe…

15 min motivating interview this week with Fred Bendaña… such a cool guy 💪.

https://t.co/qjzAECHUvF

[Tyson Johnson @tysjohnson]

When most guys in their 40s decide it’s time to get back in shape, they make one huge mistake:

They try to train exactly the way they did in their 20s.

Heavy weight. Fast reps. Zero warm-up.

And within 2 weeks?

- Shoulder flares up
- Back tightens
- Elbow gets cranky
- Motivation drops because everything hurts

Here’s the truth:

Your body isn’t worse at 40+… it’s just different.

And it needs a different approach:

1. Warm Up Like It Matters (Because It Does)

At 20, you could walk in cold and bench.

At 40+, your joints and tissues need 5–7 minutes to “wake up.”

A simple warm-up:

- Light machine/cardio 2 minutes
- Mobility for shoulders/hips
- 1–2 lighter sets before your working sets
-This alone prevents 80% of random aches.

2. Slow Your Reps Down

You don’t need to throw weight around to get strong.

Controlled reps protect your joints and increase muscle activation.

Think: 1 second up, 2–3 seconds down.

Your body will thank you.

3. Pick Movements Your Body Likes

There are no “mandatory” exercises at 40+.

If your shoulders hate barbell bench, switch to dumbbells or machines.

If squats annoy your low back, use a leg press or split squats.

Pain is feedback, not a challenge.

4. Build Up Intensity Gradually

Your connective tissue adapts slower now.

Start with:

- 2–3 days/week
- 1–2 sets per exercise
- Full-body or upper/lower splits
- Add reps before more weight

Add intensity every few sessions, not every session.

5. Focus on Consistency Over Hero Lifts

Strength at 40 comes from:

- Good form
- Repeatable sessions
- Not missing weeks due to injury

You’re not trying to impress anyone.

You’re trying to build a body that lasts.

💪

[Tyson Johnson @tysjohnson]

@StevensonGaryE Coming to St Louis again soon. Yah!

[Tyson Johnson @tysjohnson]

#NewProfilePic

[Tyson Johnson @tysjohnson]

@thejustinwelsh Great thought. This strategy takes so much of the risk out of entrepreneurship. I’ve been following this principle for the last 7 years and it’s made all the difference 💪.

[Tyson Johnson @tysjohnson]

How many calories are in the average slice of pumpkin pie? 🥧🔥

[Tyson Johnson @tysjohnson]

Another CEO (Chris) down 20 lbs and 4” of belly fat in 12 weeks…

And this is what weekly 1:1 client coaching sounds like in our program…

It’s why we have a 96% success rate and offer a pay-for-results guarantee.

Blessed to have Keenan as an awesome coach on the team 💪.

[Tyson Johnson @tysjohnson]

How to Boost Your Metabolism by…..Eating More?

Here’s something that might surprise you: simply changing what you eat can increase your calorie burn.

This is thanks to something called the “Thermic Effect of Food (TEF)”.

Every time you eat, your body has to work to digest, absorb, and process that food. And with protein, it works hardest.

In fact, about 20-30% of protein calories are burned just through digestion. Compare that to carbs (5-10%) and fats (0-3%)—protein’s got a huge edge.

So, say you eat 200 calories of protein; you’re actually only netting about 140-160. That’s free calorie burning right there.

Why It Matters:

If you’re busy and want to lose weight without feeling deprived, prioritizing protein helps in two ways:

1.Burns More Calories – Higher TEF means your metabolism is working overtime.

2.Keeps You Full – Protein is the most filling macronutrient, so you’ll feel satisfied longer, cutting down on snacks.

Try This:

Start with simple, protein-packed foods: Greek yogurt, lean meats, eggs, or cottage cheese.

Shoot for 20-30 grams per meal, and watch how it boosts both your metabolism and your satisfaction levels!

[Tyson Johnson @tysjohnson]

“If we’re not going to do something for a decade, let’s not even talk about doing it for a day.”

The truth is, fitness isn’t a quick fix—it’s a long game. Here’s how to create habits that actually last:

1. Start Small and Build Up

Trying to work out more? Start with twice a week. Once that feels like a habit, add a third day. This way, you’re building a routine that feels sustainable rather than overwhelming.

2. Choose Exercises You Actually Enjoy

There’s no rule that says you have to run if you hate running. Maybe you love strength training, hiking, or even dance. When you enjoy the process, consistency becomes a whole lot easier.

3. Find an Eating Style You Can Live With

Instead of jumping on the latest diet trend, think long-term. Can you see yourself eating this way a year from now? If not, try adding small changes rather than overhauling everything.

4. Remember Progress Over Perfection

Missed a workout? Ate more than planned? It’s okay. Consistency over the years matters more than a perfect week. Focus on showing up more often than not.

Let’s make fitness simple and sustainable. Because if we’re building for the long game, there’s no need for extremes.

Anything you’d add?

💪

[Tyson Johnson @tysjohnson]

🚨 The Weekday Dieter Trap: Why 5 Days On Track + 2 Days Off Track = Zero Progress 🚨

Ever heard of the “weekday dieter?” That’s the person who’s dialed in Monday through Friday—measuring, tracking, hitting protein targets—but come the weekend, it’s all bets off.

If you’re this person, let’s break down why you might be stuck:

​1. ​Consistency is King: Eating in a calorie deficit for 5 days doesn’t guarantee fat loss if two high-calorie days wipe it out. Let’s say you create a 500-calorie deficit each weekday—awesome, right? But if you’re in a 1500-calorie surplus on both Saturday and Sunday, guess what? You just canceled out your progress for the whole week.

​2. ​Habits Over Hacks: The secret isn’t to “detox on Monday” or go harder next week. It’s finding a way to enjoy weekends while keeping your intake balanced. Think of it like rolling a boulder uphill: If you slip on the weekend, you’re back at square one by Monday.

​3. ​Awareness > Restriction: Instead of “cutting out” all fun foods on weekends, get clear on how much is reasonable. You don’t have to be perfect—just consistent.

Bottom line? Sustainable results come from balancing your habits across all 7 days, not just 5.

What’s ONE small shift you’ll make this weekend? Drop it in the comments 👇

[Tyson Johnson @tysjohnson]

What helps you prioritize daily humor? Love to hear!

https://t.co/lT2QAzgawQ

[Tyson Johnson @tysjohnson]

Hidden, forgotten hack to improving health…

Laughter.

Speaking of…

Who doesn’t need a little more Gary Larson in their life? 🤣

Happy Thursday.

Mayo Clinic article link on health and humor in comments.

💪

[Tyson Johnson @tysjohnson]

What workout are you doing on a Saturday?

Here’s an awesome compound movement you can do right at home…

💪

[Tyson Johnson @tysjohnson]

https://t.co/dtkb11DInY

[Tyson Johnson @tysjohnson]

Fascinating “electrical shock” psychology study…

This directly relates to fitness transformation.

Link to study in comments.