For men whose limit is time, not effort
Don't have time to get in shape?
I cut my training to twenty minutes a session and my results got better, not worse. Here's exactly how.
Before my son was born I trained four or five times a week, ninety minutes to two hours a session, and loved it.
Then he arrived, and he didn't sleep. Not the ordinary kind of not sleeping. The ten to twenty times a night kind, with continuous screaming, for months. My old routine of up at five, eat, gym, commute, desk by half eight went out of the window entirely.
I didn't train at all for about a month. I lost definition, lost strength, felt like I was losing mass, and started to feel genuinely low about it.
Why I couldn't just let it go
- I wanted to keep the strength, muscle and bone density you lose as you age if you stop
- I wanted to be in prime condition for my kids, for as long as possible
- I didn't want to become a burden to my wife and kids later because I let myself go now
- I wanted to be the dad who takes them hiking and climbing and teaches them to lift, not the one watching from a chair
The fear was that if I couldn't make it work around a demanding job and a brutal home life, I would give up on training altogether and settle for the dad bod like everyone else.
So I got creative and rebuilt the whole approach around twenty minutes. I was hoping to roughly maintain what I had.
What actually happened was that I kept progressing, on a fraction of the time. That made no sense to me, so I went and read the research. It turns out almost everyone is wasting most of the time they spend in a gym: too many workouts, too many exercises per muscle group, too many sets.
Here's some of what you'll learn
- How to get results that turn heads from twenty minute workouts
- Why longer sessions waste your time and can make results worse
- The exercises you can cut entirely without losing progress
- The six movements your training should be built around
- The set and rep scheme that builds strength while you lose fat
- How much rest you actually need, and how to stop it eating your session
- Tricks to cut gym time further: exercise order, which kit to use and which to avoid, working to the clock
- How to apply all of it at home, with three small pieces of kit
- How a blended gym and home week gets the best result for the least time
- The nutrition protocol for fat loss that puts no food off limits
- Which few things actually matter for fat loss, and what you can safely ignore forever
This is what you're getting
- 91 lessons, read in your browser, yours for good
- Example programmes for two, three or four sessions a week
- Workout templates to read online, download or print
- The rapid warm up that keeps you injury free without eating your twenty minutes
- The home training system, and what equipment is worth buying
- The 27 page home workout guide, included
- Fat loss and muscle gain nutrition, no meal plans and no banned foods
- 20 Minute Meals: printable recipe sheets and meal ideas
- 29 exercise demonstration videos covering every lift
- 91 lessons across 13 sections
- 20MM Hybrid Gym and Home Program.xlsx
- Reverse Pyramid Training programs.xlsx
- Slow Reps to Failure, gym.xlsx
- Slow Reps to Failure, home.xlsx
- Bonus, Home Workouts.pdf
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This defies most of what you've been told
Every programme you've been on had you doing lots of workouts with a lot of exercises and a lot of sets. That's sold as the way.
Twenty year old personal trainers who live alone with no kids will tell you that you just have to make the time.
But with a warm up, six exercises at three to five sets, rest periods, changing, showering and travelling, you're looking at a commitment you can't reliably sustain with a career and a family. And then there's the food, where a meal plan survives about a fortnight of a real week.
You don't need anywhere near as much training as the industry tells you, and you can lose fat without cutting out the food you like.
Being straight with you. This is a course, not coaching. 91 lessons you work through yourself. Nobody checks in on you, and if that's what you want, the community is the better buy.
The part that's not in a programme
The reason most men never get lean isn't effort. It's that tracking food is a miserable job that collapses after a fortnight.
CalorieBot is the fix. Photograph the plate and it's logged, with your macros, in about two seconds. No weighing, no hunting through a database. It also estimates body fat from a photo, tracks your weight trend and steps, and adjusts your macros off your own data rather than a formula.
It comes with the Fit Legacy community, so you also get every training programme I've written, the weekly challenges, a room of men doing the same thing, and me answering questions in there.
14 day free trial, cancel any time.