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.
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)
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.
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 %.
Versus cooking 7-14 times per week (depending) for 0.5 hrs each time.
Meal prep saves A LOT of time.
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.
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.
A good, fat-blasting HIIT workout will only take 15-20 minutes if you're short for time.
But a LISS workout tends to take at least 30 minutes, usually more.
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:
And by the way, if you're eating meat, eggs, veggies, fruit etc., you DO NOT need huge variety from a health standpoint.
- 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: