Yesterday I spoke about 20 year old online fitness coaches targeting people like you:

"Busy dads who are entrepreneurs, or have stressful corporate jobs."

But they don't have a clue about what your life is actually like, and they give you guidance that just won't work for you.

One of your biggest problems is that you can't find the time to work out.

Because you've got to work out for 3-4 hours per week to see any results, right?

And training sessions that last less than 45 minutes are basically pointless, right?

Actually, no.

You'd be surprised by just how little is really necessary to see results when you're on the right workout program.

It took me years to accept this.

I guess part of me just didn't want to admit that I was wasting a lot of time and being really inefficient in the gym.

I used to have a much more traditional approach to fitness (with beliefs like those above).

It was typical of a guy in his twenties with lots of time (who also sleeps amazingly, has time to cook any food and has a sky high recovery capacity).

This is what my routine USED to look like:

Wake up at 5:15am
Throw on the gym clothes I'd left out the night before
Eat my high protein breakfast
Grab my bag which contained shoes and clothes for work
Rush out of the door and to the train station for the commute
Get to the gym at about 6:30
Work out for 1.5 - 2 hours.
Shower, change and head to work.
I did this 4 times a week, with one day getting up later and commuting into London on the train with my wife.
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I loved this routine. The gym was quieter in the mornings, and I was guaranteed to get on a squat rack, deadlift platform or bench press station.

My lunch breaks were free to eat my meal prepped lunch and take a walk.

My evenings were free to spend with my wife.

But then, at the age of 29, everything changed.

Why did it change?

My son was born!

Becoming a dad is the best thing that's ever happened to me.

But it really ripped up my fitness routine.

Sleepless nights
A wife who's breastfeeding
Me needing to help my exhausted wife in my spare time
Wanting to see my family
Having guilt about spending a lot of time in the gym
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All of these things meant the amount of time I spent working out dropped off a cliff!

I was struck with a horrifying thought...

Maybe my life didn't have room for the gym anymore!

This got me down.

I was loving being a dad, but I was finding the lack of working out really hard.

Maybe it was in my head, but after just a few weeks I felt like I was losing muscle.

I felt like I was gaining weight and losing definition.

I was worried I'd lose everything I'd worked for.

I decided to try something drastic.

It required reinventing my approach to working out and a total change of my belief system.

Before becoming a dad, I NEVER would have entertained the idea of slashing my gym time by 75-80%.

But that's what I did.

I had to get creative and sacrifice many of the things I was doing.

I had to lift in a completely different way and change my beliefs on warming up and set and rep schemes.

I had to fit my workouts into just TWENTY MINUTES.

I wasn't sure if it would work.

But after several months, I couldn't argue with the results.

This picture was taken when I had a 6 month old baby at home, after training like this since he was 4 weeks old.



And now I coach a lot of men who are in the same situation I found myself in about 5 years ago.

I have reused and adapted the same system with them to get them leaner whilst simultaneously getting them stronger (whilst working out for 15-20 minutes at a time).

Like Stefan, Ian and John:

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