5 surprising and super simple things busy people can do to get lean and build muscle – Team Fighting Fit

5 surprising and super simple things busy people can do to get lean and build muscle

Do you remember when you were a kid and you forgot to do your homework? Ever used “My dog ate my homework!” as an excuse? Maybe you didn’t but you’ve definitely heard that one, right?

Well, the other day, I saw the above image on the internet


Now, let’s be honest, we’ll always find time for what’s important to use and I’ll use the old example you find in time management books about the week before your holiday. How much do you get done when you’re going to fly out at the end of the week?

But, we’re busy people and I totally get that being a business fitness business owner myself. Busy professionals, busy mums, busy business owners etc don’t have time to faf around and want to maximise their return on time invested so these 5 tips on getting lean and building muscle will really resonate with you!

1. Foundations are everything

Anyone here with a young kid will know, they have a great way to simplify things. Somewhere along the line, we’ve lost that trait and we think, as adults, the more complicated things are, the better results we’ll see from them but that’s not necessarily true. What I have found is the simpler you keep things, the easier it is for us to do it. After all, we know what we need to do we just don’t do it!

Let me demonstrate that right now for you… pop quiz hotshot!
you’re going to be asked a series of questions in quick succession and you’ll need to answer yes or no without hesitation.

You ready? Don’t worry, there’s no prize or penalty. Okay? Here goes!

Is water good for you?
Is Broccoli good for you?
Is exercise good for you?
Is getting 8 hours of sleep good for you?
is eating natural food good for you?
Is junk food bad for you?
Is drinking fizzy drinks bad for you?
Is eating too much sugar bad for you?
Is processed foods bad for you?

If you answered,  Yes yes yes yes yes yes yes yes yes then guess what, you know what practically every other person in the world knows!

You know what, it’s not about how much you know but it’s about doing the things you do know. Don’t worry about overcomplicating the process by trying to know all the in depth details when you’re not working the fundamentals (that’s why it reaps dividends to hire and work with a coach who has all the knowledge and can apply it to you).

Remember, you can build a house but if you don’t get the foundations right, you’re going to build a house of cards. Get your foundations right and do the simple stuff first that you know you should be doing without worrying about which creatine is the best to use or what training system you should be following.

Just doing simple things like drinking more water, eating more nutrient dense foods, greens and lean proteins will help along with ensuring you’re moving about more.

2. Who says it has to be 1 hour?

Now, Saying that you need to move more is a bit of an oversimplification. Remember your goal as a busy person is to get the best return on your time invested and your goal is to get lean and build muscle. The way you’re going to do this is, as Martin Rooney states, Lift heavy and move fast! In other words, resistance training and high intensity cardio training are going to be give you your best bang for your proverbial buck!

This may mean joining a gym or getting a personal trainer but don’t worry! Busy people who are pressed for time often thing they don’t have the time to work out at a gym… the thing is, when we think going to the gym, we think of spending hours! In fact, you don’t even need to spend an hour at the gym to get an effective workout. If you’re training properly and training at a good intensity, a 45-60 minute session should suffice.

3. Keep things Intense

The body responds to stimulus. If you want to create a response you need to make sure you’re providing enough stress. As you’ve seen in the previous point, a 45-60 minute training session is adequate but even a 20 minute session that is of the right level of intensity will be far more important than a 2 hour session where you’re spending most of your time at the water cooler or talking to people if your goal is body composition (lose fat, build muscle!).

In fact, many studies have now shown the benefits of high intensity interval training over long steady state training (sprints vs a long jog) – This is due to the metabolic effect of the training but that’s not to say that you shouldn’t do any steady state training as they can be good for recovery.

4. Make it automatic

Do you drive? If you do, do  you remember the first time you sat in the car and started the engine? Mirror, signal maneuver and all that jazz. When you pass your test and you’re driving for the first few weeks, you’ve got to consciously remember all the small details. A few years on, you get in the car and turn the engine on with a coffee in one hand, singing to your favourite songs on the radio and you end up at your destination and you didn’t even remember a thing about the journey. They call this the highest level of learning where you’re unconsciously competent. There are 4 levels of learning.

The lowest is unconscious incompetence. That is you don’t know what you don’t know. Imagine a young child who has never had to tie their shoelaces because they’re too young so their parents put them in velcro trainers. They don’t know that they don’t know how to tie a shoelace.

Then comes conscious incompetence – You know what you don’t know. The first time you get lace ups, you don’t know how to do them so you get your parents to tie your laces for you.

The next stage is conscious competence – You’re learning to tie your shoelaces and you can just about do them yourself but you need to think about it.

The last and highest stage, unconscious competence is when you can do something, like tie your shoelaces, without even have to think about it.

That’s the level you want to get with fitness… the point where you don’t even have to think about it but you’re able to choose the right foods and be physically active where you can romp up to the gym, know exactly what you’re going to do and just get on with it without having to look up technique on your phone.

When you get to this level (Which takes time and practice, I will add), imagine how much time you’ll save!

5. If you fail to plan you plan to fail!

Planning takes a small amount of time invested but saves so much time in the long run. Planning your meals by prepping them and bulk cooking them in advance, planning what you’re going to eat for the day ahead and even having a plan for your training can save so much time.

If you’re not sure where to start with planning meal prep, check out our macro book which you can download for free by entering your details into the following form!


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  • 100+ pages of done for you meal plans
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About the Author

Hi, I am Fahad and I am passionate about fitness, combat sports and personal development. I have combined those three things with my mission of helping people live kick ass lives and created Team Fighting Fit. A training program and community to help you achieve your goals in half the time!

  • Truly informative. Hopefully you can discuss more on the Smart house design and technology using the recent available equiptments

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