Thread by @TheForeverAlpha

6 Time Management Tips For Busy Men Over 40 (Thread):

If you've got a stressful job, kids and overall lifestyle, then getting lean and strong can be a challenge.

These tips will help you to:

- Have great workouts
- Cook better food
- Burn more calories

ALL in LESS time.

#1) Build Your Own Home Gym

You can easily afford this.

All you need is a pull-up bar, a bench, and a set of adjustable dumbbells.

This means you can perform:

- DB squats
- DB bench
- DB shoulder press
- DB deadlifts
- DB rows
- Pull ups (even weighted)

More:

I built a lot of muscle in my 2nd/3rd year of lifting by doing this, so I fully endorse it.

If you follow what I suggest in the Bond program, this means:

* 3 full body workouts
* 45 mins training
* 0 mins driving, changing, or pissing about

2.25 hrs vs ~5 hrs per week.

Nice.

Check out the Bond program below:

foreveralphablog.co.uk/product/james-…

#2) Meal Prep 2* Per Week

I'll start by saying that cooking is a requirement if you want to get lean.

Not what you want to hear.

But I speak the truth, not bullshit.

Otherwise you're always subject to processed garbage and chefs that don't give a f*** about your bf %.

More:

Bulk cooking your meals in huge pans takes about 1 hour each time, so 2 hrs per week.

Versus cooking 7-14 times per week (depending) for 0.5 hrs each time.

Meal prep saves A LOT of time.

Next:

#3) Use A Calendar System

This SOUNDS obvious, but you'd be amazed at the number of people who don't use one.

Scheduling your workouts and meal prep FORCES you to commit.

3 workouts per week (at home).

2 meal prep sessions per week.

Not much time.

HUGE fat loss results.

#4) Use A Reminder System

Following on from the above, especially during your first month or so, you want to have reminders popping up on your phone/tablet/laptop.

This is one of the key elements to really forcing yourself to get a NEW habit formed in the beginning.

#5) Do HIIT Instead Of LISS

A good, fat-blasting HIIT workout will only take 15-20 minutes if you're short for time.

Think:

Sprints
Cycling
Swimming

But a LISS workout tends to take at least 30 minutes, usually more.

#6) Use Apps To Track Your Workouts/Calories

If you do two main workouts and rotate them:

M/W/F - A/B/A
M/W/F - B/A/B

Then it's VERY time efficient to track your reps, weight lifted etc.

The same principle applies to your diet:

If you eat similar meals every day, it becomes far easier to just plug the same numbers into My Fitness Pal, for example.

And by the way, if you're eating meat, eggs, veggies, fruit etc., you DO NOT need huge variety from a health standpoint.

There's so many nutrients in meat & veggies, it makes no sense at all.

Finally:

Get onto the best FREE Intermittent Fasting resource on the internet, and learn how to optimise your IF diet every day to maximise fat loss WITHOUT muscle loss:

foreveralphablog.co.uk

Then get a personalised meal plan below, and learn exactly:

- How many calories you need
- How much protein you need
- How to change these variables over time
- What foods you need to be eating

In order to hit 10% bf:

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