The Most Practical "Get In Shape" Program You'll Find
Ok so you want to get in really good shape? Great.
What does that actually mean, though?
Is it being super strong and muscular? Be able to run marathons?
Well in my experience working with a lot of men ages 20-40 (which based on the demographic data of my readers…is likely you)…here’s what it means:
Look great with your shirt off
Can lift any reasonable amount of weight without fear of injury
Can go for a 8-10 mile run at any time and not be wrecked
That pretty much sums it up. If you can check these boxes you’re in great shape and loving life.
So here’s how I’d get you there:
[Also one note before I outline this program…this is what I help my clients do. This entire process is built custom to their specific needs. They get the program, the nutrition system, and the daily accountability needed to ensure they’re success. I’m so confident, I offer a 100% money back guarantee. Send me a message today and I’ll give you $100 off your starting package.]
Step 1: Focus effort on losing extra body fat
Sometimes there’s confusion on what you should tackle first…
“Do I try to build muscle?”
“Do I prep for an endurance event?”
No. Lose the weight FIRST.
The reason being its FAR easier to build muscle and aerobic capacity when you’re at a healthy bodyweight. Also, getting leaner is one of the most rewarding processes you’ll experience.
Seeing your abs pop through and new veins appear creates a massive amount of momentum. It makes all the hard work seem worth it.
There are a lot of strategies to make this happen (coming up with the best one is what I do for my clients…) but ultimately you need to be in a caloric deficit. How you get there is up to you and your own preferences!
I’d say 90% of people who consider themselves “busy” would benefit from some type of time restricted eating protocol. Choose an 8 hour window which you’ll have your meals…make each meal high in protein and fiber…then track your weight daily/every other day to see if you’re in a deficit.
Step 2: Get Strong
During the initial weight loss phase, I put most of the emphasis on strength training.
The number one reason being a routine strength program while losing weight preserves muscle mass (and if you’re a beginner…will allow you to build muscle mass while in a deficit).
This ensures as you get leaner, you LOOK better. Not just “skinnier”.
I recommend most people start with a 3 day/week strength training plan. A push/pull/legs split will be a great option.
On the days you don’t go to the gym…WALK. As much as you can.
I prefer setting TIME based walking goals for these days (instead of steps) because it’s easier to plan out.
Try to hit +60 minutes of walking on those days, but the more the better!
Step 3: Get FIT
Now as your first couple months has finished…
You’ve lost some good weight
Your lifting routine is progressing
It’s time to build that aerobic engine.
I typically have clients start with 2-3 days/week of running OR a form of cardio they prefer (biking and swimming are common).
For the sake of this article I’ll reference running.
To start, the runs should look like:
30-35 min of a run/walk cadence.
Start with 3 min run / 1 min walk
Progress to 5 min run / 1 min walk while keeping HR low
Effort check: if you can’t maintain a conversation while running you’re running too fast
After a few weeks of this, we’ll add in 1 day of basic interval training.
And this is it! If it sounds simple…GOOD.
Getting into great shape is not complicated, but it does require extreme consistency and hard work.
If neither of which intimidates you — I’d LOVE to help you.
Check out these results from my client Ryan
5 months in and down 20lbs…running 10 miles for fun…stronger than ever before!
If you want a similar transformation, message me today!
Let’s get to work.
Mike