Up Next: Here’s How I Helped Rob And Thousands Of Other Men Look Great Naked WIthout Living In the Gym
First, I simplified Rob’s training. After all, your workout program is only as good as your ability to execute it consistently. You’ll get better results with 3-4 short workouts than trying to workout 5+x per week and getting too busy to stick with it.
In Rob’s case, we mixed heavy, compound lifts to get him stronger with higher-rep work to build muscular endurance and help him look better naked, giving his muscles shape, definition, and an eye-catching “pop.”
Second, we analyzed his current nutrition habits and preferences, then looked at what and how much he needed to be eating to realize the progress he wanted.
From there we devised a stupid-simple plan which would allow him to progress without constantly stressing over what he ate or having to rely on pre-prepared meals of flavourless white fish, chewy chicken breast, bland rice, or mushy veggies.
The reason Rob was able to adhere to his plan so easily was because it was rooted in the Bach Performance nutrition philosophy of “only eating foods that were grown in the ground or once had a face.”
The theme of Rob’s fitness plan was to remove the inessentials, simplify the process, and to place his focus on ruthless execution of doing less, more effectively, thus making it easy for Rob to see the results he wanted.
Which is more or less the polar opposite of what most coaches, six-week challenges, and “transformation programs” will ask you to do. With those trainers you’ll often hear things like:
“You need to do at least an hour of cardio five days per week if you want to see your abs.”
“No gluten, no dairy, no fruit, (no fun). But it’ll be worth it! I promise!”
“You need to train each muscle at least twice per week if you want to build muscle.”
Lies, lies, lies, and more lies.
It’s not that these methods or programs can’t or don’t work, but they’re completely unrealistic and unsustainable over the long haul for busy, stressed men like you.
And if your plan is unsustainable, what’s the point?
So, if you’ve tried any of these methods in the past, my question to you is this:
How Has Doing “More” Worked For You?
I don’t mean that to be condescending or patronizing, as I don’t believe it’s your fault that “doing more” hasn’t been working as intended. You are not alone. Hundreds of thousands of men around the world have been trying to “do more” in a hopeless attempt to reach their physique goals.
Years into their fitness journey, the majority are still spinning away senselessly, desperately hoping “more” will finally begin to work for them.
If YOU have tried the more, more, more approach and it worked, you wouldn’t be reading this page. You’d have no reason for being here because you’d be rocking the arms, chest, abs, and physique that you want.
The problem with doing “more” is that much of what you spend your time and energy on ends up being the “inessentials” of fat loss and muscle building, such as:
- Training every muscle 2-3x week.
- Avoiding your favorite foods or exclusively eating boring and tasteless meals.
- Spinning away on the bike or elliptical for multiple hours per day.
- Weird “circus” movements that are more harmful than effective.
- Hour-long ab training workouts.
- Two-hour-long training sessions.
- Weird (and dangerous) intensity techniques.
- Eating 6-8 meals per day.
- Avoiding booze or ice cream or tacos at all cost.
Given that the methods above are wildly inefficient and even dangerous in some cases, let’s challenge your thinking.
If “doing more” hasn’t worked for you, what if you tried the opposite approach?
What if you focused on doing less—but doing less but better and with more consistency?
Based on the data I’ve collected from working with over 1400 clients who out of necessity have no more than three hours per week to spend in the gym, I’ve discovered that doing LESS is the fastest way to build momentum towards your goal, kick your progress into high gear, and finally reveal your ideal physique.
This idea of focusing only on the raw essentials that drive the bulk of your progress reminds me of the Pareto Principle (also known as the 80/20 rule), named after the Italian economist Vilfredo Pareto who developed this principle when he noticed that 80% of the land in Italy was owned by 20% of the populus.
If you look closely, you’ll notice that this 80/20 ratio shows up in almost every area of your life.
In business, 80% of sales tend to come from 20% of your client or customer base.
In work, 80% of your time will be taken up by 20% of your projects.
And in fitness, 80% of your results come from 20% of your effort.
So let’s start hacking away the inessentials and determine which 20% of your effort will drive 80% of your results:
The First Thing We’re Hacking Away Is The Idea That You NEED To Spend Five to Ten Hours Per Week In The Gym To See The Results You Want
In case the idea of training less makes you nervous that you’ll lose your gains or won’t see progress quick enough, consider the results of this study:
As shown, training multiple muscle groups per day allows you to train each muscle more often, leading to greater improvements in size and strength over a longer period of time.
This is a great example of the kind of science-supported training principles that allow people who follow my “minimalist” approach to fitness to achieve their desired results.
So long as you’re focused on following a proven, effective workout program, and you practice executing with ruthless consistency over time, you will achieve the results you want.
It’s as simple and as tough as that.
The Second Gains Killer We’re Hacking Away Is
The Complexity And Confusion Around What, When,
And How Much To Eat
Complexity in any realm makes things far tougher than they need to be, obviously. Complexity also slows down your progress. So, in the vein of keeping things simple, the Bach Performance nutrition philosophy consists of two parts:
- We focus on eating food that came from the ground or had a face. If it’s boxed, bagged, packaged, or processed, it’s a no-go (90% of the time).
- We track macronutrients and calories. At the end of the day, achieving both muscle gain and fat loss comes down to managing the energy balance in your body, which is a lot like managing your finances. You have debits, credits, and you’re penalized for overdrawing.
If your goal is fat loss and you overdraw (eat too much), you won’t lose fat. Similarly with building muscle, if you’re eating too little (not depositing enough), you won’t gain an ounce of lean muscle, no matter how hard or often you train.
Thus, to ensure that you’re always moving towards your goal, track your calories and macronutrients (protein, carbs, and fat). And if this sounds overwhelming, don’t worry. Like the old Apple commercials used to say:
“There’s an app for that.”
(More on this particular app to come later.)
Lastly, The Third Gains Killer We’re Going To Throw Away Is
The Idea That Your Individual Workouts Need To Be Longer Than 45 Minutes, From Warm-Up To Cool-Down
Which, again, is scientifically proven by this study showcasing the effects of training volume and intensity on muscular strength and size improvements in resistance-trained men:
The major findings of this study indicate that 8 weeks of high-intensity, low-volume resistance training utilizing long rest intervals stimulated significantly greater 1RM bench press and lean arm mass gains compared to moderate intensity, high-volume program utilizing short rest intervals in resistance-trained men.
So, where does that leave us if you want to see maximum results for your efforts?
It leaves you focusing on:
- Nailing short, sweet, and effective workouts that take less than an hour.
- Only eating foods you can recognize as either having come from the ground or once being alive (and for the sake of being realistic, your favorite treats and snacks are A-OK 90% of the time.)
I don’t know about you, but that sounds like a simple, easy, effective, and enjoyable fitness solution to me.
These two things make up the foundation of the physique transformation philosophy I’ve developed over the past decade, and have honed over working with over 1400 clients in-person and online.
And it works:
But Gentlemen, I didn’t think I’d ever find a solution Quite Like What You Have In Front Of You.
During the ten-plus years I’ve been working with high-performing men in the gym and hearing about what they really want to achieve, the conversation keeps coming back to these goals:
- “If I had more energy and confidence I’d be a better [attorney, executive, boss, or leader.] I know working out can help me, but I haven’t been able to find a sustainable plan.”
- “I’ve tried training five or six days per week and it barely looks like I lift. I’m sick of it.”
- “I want to build muscle and lose fat without my life revolving around the gym.”
If you’re one such busy, ambitious, and hardworking man, none of these desires should come as a surprise.
After all, aren’t these what we all want?
Now, most fitness coaches will tell you that simultaneously building muscle and losing fat is impossible. Which makes perfect sense. After all, there’s no denying that:
- Building muscle requires eating MORE calories than you need.
- Losing fat requires eating FEWER calories than your body needs.
To try and do both at the same time, the math doesn’t work out.
BUT — lucky for you, it’s a good thing I’m a few levels above your run-of-the-mill fitness coach… and why I’ve helped 1,000+ men achieve results like these in the past decade:
Just because your body physiologically cannot be in the appropriate state for building muscle and losing fat at the same time, it doesn’t mean you can’t seamlessly move between the two with the flip of a switch.
Now I know that may sound too good to be true.
But I can say with confidence that “flipping the switch” is possible because years and years ago, after the hundredth or so person told me that they wanted to “lose fat and build muscle without living in the gym or kitchen”, I decided to develop a fitness philosophy that would allow the men I work with to achieve their dream result.
If the idea of learning how to take advantage of my proven “minimalist” philosophy for seamlessly moving between fat loss and muscle gain excites you, stick with me for ten minutes today and I’ll reveal exactly how I help men like you lose fat and build muscle without living in the gym.
I’m going to show you the “how” of these incredible results. But first, it’s high time I take a moment to introduce myself: