Here's How I Got Fit With 3 Hours Per Week
Thursday, November 23, 2023
3 Hours Per Week Will Get You Ripped
This is how I did it...
I used to think you had to spend a lot of time at the gym to get in great shape. I didn't have much time and so getting back in shape felt out of reach to me. Actually, I had stretches where I felt super motivated and worked really hard at getting back into shape. The crazy thing is, I now get better results and spend half the time at the gym.
When I was a teenager, it was easy to stay in shape. I played sports and was generally active. I assumed I'd always stay fit. After having my first kid at age 22, life came at me fast. I had to work very hard to provide for my family. I was eating out more and more. I found myself in horrible shape. I actually looked relatively in shape with my shirt on. But, I was "skinny fat" - where you look skinny but your body fat percentage is actually really high.
Anyway, fast forward to today and I'm 40, I weigh around 175-180 and my body fat percentage is right around 10%. I'm in better shape and am overall healthier than I was - even as a teenager. Once I learned a few lessons, fitness got easy and I now hardly have to try to stay in shape.
Here's what I learned:
- Getting in shape is 70% nutrition and 30% exercise: Exercise alone isn't going to do it. You have to learn how to eat right.
- You don't have to force yourself to eat foods you don't like: Forcing yourself to eat foods you hate isn't going to work. You should look forward to your meals and eat foods you love. You'd be surprised at how many food that you already like will fit into a healthy diet.
- Idealism is the enemy of progress. Be realistic: Be realistic: Ideally, I should wake up at 5 am every day and go the the gym. Realistically, I'm not going to do that consistently. Keep in mind that ideals aren't real. No one hits any ideal long-term. An ideal is just a direction. Be realistic about what works for you.
- Fitness is a long game: If you think you're going to get ripped in a month, you are never going to succeed. You will jump from one fad diet/workout program to another and stay in roughly the same shape you're in now, long-term.
- You biggest problem isn't the things you don't know...it's the things you do know that are wrong: I'm going to tell you something that you really need to hear...most of what you've been told about fitness and nutrition is complete bullshit. Since I don't have a lot of time to put into fitness/nutrition, I tend to lean heavily on things that science has uncovered. I have learned that my misconceptions were seriously holding me back. I've learned over the years that people will hold on so deeply to some little exercise fact that some kid in gym class told them in 8th grade rather than being open to the fact that they could be wrong. Honestly, I should do an article on fitness "facts" that have been thoroughly debunked. I guarantee that there will be a BUNCH of them that will surprise you.
- If you fail to plan, you plan to fail: If you leave to work without knowing what you're going to eat that day, you're going to fail that day. If you do that every day, you'll fail long-term. I plan out my meals either the night before or that morning. It literally takes 2 minutes to do and gets you huge results.
In short, I got in great shape and stay fit by consistently doing a couple of easy things. I spend 3 hours per week at the gym (4 45-minute workouts) and spending 2 minutes per day planning my meals. Over time, this will get you into your ideal shape.
I'll do another post on the easy way to eat for fitness. I promise you, you'll be shocked at how easy it is. You might not even believe it's true until you try it.
- Connor Southworth - The Busy Fit Guy
Not part of my newsletter yet? Get FREE tips on fitness, nutrition, and overall health sent to your inbox.
Hi, I'm the Busy Fit Guy
CEO Of 4 Gauge Fitness
As a husband, father of 3, and full-time worker, I don't have a lot of time for fitness. I need to make the most of the little time I have. I've been able to get in great shape and stay fit with just 3 hours per week in the gym. I'm not one of those guys that is naturally ripped. I've learned how to do this over years of experience. I can show you how to transform your life with minimal changes to what you do now.
Try out my all-natural preworkout!
You just read about this...
The first and most important fitness supplement is preworkout. 4 Gauge is a healthy, all-natural preworkout that gives you just what you need to get the most out of your workout without the downsides of other preworkouts. That means no jitters, no shakes, and no post-workout crash. Try it risk-free
