I’m going to be the a-hole here and point out the obvious…

WHY THE HELL WOULD YOU NOT WANT TO EXERCISE?

Your body was not designed to be sedentary or stagnant.

And, no matter what your weight is, if you aren’t regularly exercising you are doing a disservice to every aspect of your life.

Regular exercise, namely resistance training and high intensity interval training (HIIT) have been linked to a myriad of physical and psychological benefits.

Here are just a few:

• Improves brain health and function
• Improves memory
• Improves heart health (and can reverse existing heart diseases)
• Limits the impact of diabetes
• Reduces/eliminates anxiety, stress, and depression
• Improves sleep quality (which improves everything else in your life)
• Boosts longevity and adds years to your life expectancy
• Prevents neurodegenerative diseases like Alzheimer and dementia
• May prevent and treat cancer
• Improves bone health
• Increases metabolism and expedites fat loss
• Increases muscular strength (making you a more useful human being)
• Increases libido and sexual energy/performance
• Reduces arthritis symptoms
• Boosts tesosterone and HGH (HUGE for men)

The list goes on and on and on and on.

And as such, I want to challenge the entire premise of your question.

Not because I want to be an asshole or because I believe you’re a lazy person.

Because I care.

Regular weight training and cardio have changed my life in so many ways and served me through countless challenges and obstacles.

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Exercise is one of the cornerstone habits of my life and I credit it to much of my financial, personal, and relational success.

And you want to know the best part?

Weight training, along with intelligent meal planning (aka counting calories/macros) allows you to lose weigh, gain muscle and eat WHATEVER the hell you want.

My Editor is currently on a bodybuilding program that allows him to eat chocolate cake, pounds of potatoes (literally), and a ton of meat every single day while maintaining single digit body fat.

Admittedly, he’s in the gym for about 90 minutes 5x a week (plus 30 minutes of gymnastics training 3x a week and daily walks)…But you don’t have to go that crazy.

If you can commit to lifting weights only twice a week and sprinting once, you can reap all of the aforementioned benefits, feel great, and lose a ton of fat at a rapid pace.

And it will take less than 3 hours a week.

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Here’s a quick training program to help you get started:

Day 1: Full Body Weight Training (Strength)

Warm Up with light full body cardio (running, burpees, etc).

Rest 2–3 minutes between all sets

• Bench Press: 3 sets of 4–8 reps
• Weighted pull ups or Wide Grip Lat Pulldown: 3 sets of 4–8 reps
• Front Squats: 3 sets of 4–8 reps
• Barbell Bicep Curls: 3 sets of 4–8 reps
• Skull Crushers: 3 sets of 4–8 reps
• Stretch, foam roll, and 15 minutes in the sauna (if available)

Day 2: Full Body Weight Training (Hypertrophy)

Warm Up with light full body cardio (running, burpees, etc).

Rest 90 seconds between all sets

• Incline Bench Press: 3 sets of 12–15 reps
• Cable Rows Superset (meaning finish cable rows and go IMMEDIATELY to next exercise) with Wide Grip Pull Downs: 3 sets of 12–15 reps
• Leg Press: 3 sets of 15–20 reps
• Dumbbell Hammer Curls: 3 sets of 15–20 reps
• Triceps cable pushdown: 3 sets of 15–20 reps
• Stretch, foam roll, and 15 minutes in the sauna (if available)

Day 3: HIIT Cardio

Warm up and then 20 seconds of sprinting followed by 60 seconds of walking. Repeat 10–15 times depending on conditioning.

That’s it…

This will take you less than 3 hours a week and will transform your body, mind, and spirit in a VERY short amount of time.

As far as supplements and nutrition go, losing fat is actually pretty simple.

1. Calculate your daily energy expenditure (Google TDEE calculator)
2. Consume 15% fewer calories than you burn off every day
3. Shoot for a macronutrient breakdown of 50% carbs, 30% fat, and 20% protein
4. Supplement with caffeine, green tea extract, 5-HTP…If you don’t mind consuming research chemicals, SARMS (selective androgen reuptake modulators), specifically candarine and ostarine have shown impressive clinical results on muscle growth and fat loss (similar to those of anabolic steroids) with minimal side effects…But do your own research and consult a physician before adding these to your routine. I’m not a doctor and don’t want you hurting yourself to try and shed a few pounds.

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