You’re busy and have little time to spend researching how you should be training and eating. So let me make it super simple for you.
First, let’s cover your workouts. You’re going to strength train three days per week and you’re going to get in and out of the gym in 45-60 minutes.
This helps to keep your testosterone levels high and allows you to maintain maximum focus throughout.
You’re always going to choose big, compound exercises for each body part. Starting from the top down you will do the following movements:
Traps- Deadlift, high pull, clean, farmers walk.
Shoulders– Dumbbell or barbell military presses or handstand pushups.
Chest– Flat and incline dumbbell presses, 15-30 degree incline barbell presses, ring pushups, ring dips,
Lats- Chin ups with your hands facing you, neutral or facing away from you.
Upper/ Mid Back– 1-arm dumbbell rows, landmine rows, chest supported rows, inverted rows and face pulls.
Biceps- Standing hammer or dumbbell curls.
Triceps- Dips, close grip bench press and close grip pushups.
Lower Back, Glutes and Hamstrings- More deadlift variations, kettlebell swings, glute ham raises, back raises, hip thrusts.
Quads- Squats (goblet, front, back, safety bar), single leg squat/lunge variations (foot elevated, reverse, stationary, skater, pistol) and sled drags.
No machines, nothing complicated.
Don’t waste time searching for 739 other fancy exercises that won’t work any better than what I just listed.
What About Conditioning?
Your head is probably spinning from all the cardio recommendations you read about regularly. So let’s cut through the junk and simplify it.
You’re going to do hill sprints.
Once or twice a week, for a total of 15-30 minutes. Start with just four hard sprints of 20-30 seconds and slowly build it up over time.
Why hill sprints?
Well first of all because it’s that’s what Walter Payton did and we should all try to emulate “Sweetness.”
Secondly, when the weather permits, you should get off the bike or treadmill and get outside more often. And mainly because there is nothing any simpler or more effective that you can do.
Sprints on flat ground are great but require some technique and a long warm up; something which people may not always have time for. Sprints with a sled or Prowler are awesome but not everyone has one.
Most people can find a hill somewhere. And don’t worry about the distance. If your hill is only 30 yards you will do 30 yard hill sprints with as little rest as needed for 15-20 minutes.
Over time you will simply try to do more sprints and decrease your rest periods. If your hill is 100 yards, then you sprint 100 yards, or as far up the hill as you can get.
Don’t over think it.
That’s a one way ticket to Keyboard Warriorsville, a place where the population is small, fat and weak.
If you absolutely can’t sprint due to knee or back issues do sprints on a stationary or Air Assault bike. If that’s out of the question try kettlebell swings for timed rounds. Find something effective and hit it hard.
How About Diet?
Can anyone really tell me they don’t know that Big Mac’s and candy aren’t healthy?
Does anyone think they’ll get lean and perform optimally drinking soda or eating pizza?
You know what’s healthy. You’ve known for years.
You just have to commit to eating those foods.
Today I want you to throw out everything in your house that comes in a bag or a box, except for organic white rice. Straight to the garbage.
You’ll only eat foods that a caveman would have been able to eat. Organic grass fed meats, wild caught fish, fertile eggs, fruits, veggies, nuts and seeds. That’s it throughout most of the day.
After training and/or at dinner have some organic white rice or white/red/gold/sweet potatoes.
If you need a treat at night have some really high quality organic dark chocolate. But just a square or two.
You wanna have a drink on the weekend? Cool. Limit it to three and drink clear alcoholic beverages like vodka and soda with a lime. The term “beer belly” exists for a reason. Don’t drink beer or sugary drinks and you’ll be fine.
- Lift weights 3 days per week
- Use big, compound exercises
- Run hill sprints 1-2 days per week
- Eat steak and rice instead of a cheese steak and fries
- Drink water instead of soda
- Drink vodka instead of beer or daiquiris
See how easy that was?
Get started today and keep me posted on your progress.