![]() One gets you to the end goal faster, but it has much higher monthly payments. Think of this concept like taking a 15-year mortgage versus taking a 30-year mortgage. ![]() Read more: The 15-minute workout you can do in your lunch break To accumulate 130 hours in 12 weeks, you’d have to train twice a day for an hour, Monday through Friday, and once each Saturday. That’s nowhere near the 130 hours required to change. If you want to get fit in 12 weeks, then training for just an hour a day, five days a week won’t cut it – you’d only reach a total of 60 hours. People have made equally radical transformations in just 12 weeks – but the 130-hour rule still stands. Read more: This man gave up junk food and lost 31kg One hundred and thirty hours in six months is the answer for most people, and it’s totally doable. Almost every single one of them was able to make a radical transformation – by way of an improved physique and excellent performance numbers in the gym – in six months following my parameters. This is, of course, just an observation I’ve made after working with thousands of men and women. If you’re able to log those 130 hard hours while also paying attention to your behaviour outside of the gym with good nutrition and recovery practices, you’ll be successful. Each hour should be uncomfortable – but that’s what’s required for real change. You need to spend them doing genuinely hard work. Your hours can’t be half-ass hours, either. It’s equivalent of training hard, an hour a day, five days a week, for six months. Read more: This is the method you can use to calculate your VO2 maxĪ lot of people ask me where I got that number. How much hard work? For the majority of people, it takes roughly 130 quality hours to get fit. Becoming incredibly fit and staying fit requires hard work. The truth is this: In fitness there’s no free lunch, there’s no magic pill, and no shortcuts. Never! Yet people consistently fork over their hard-earned money for similar methods, believing they’ll quickly get a body like a movie star. Read more: Learn the ropes with the ultimate beginner’s guide to battle ropes Do you think if I had just a handful of weeks to transform an actor or athlete’s body, my approach would be to have the person train his or her abs for eight minutes a day and sprinkle fat-burning crystals on his cookies? I run one of the best gyms in the world, where some of the fittest people in the world train – guys ranging from pro NBA and NFLers, to movie stars and elite Special Forces soldiers.
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