I just drank some truth serum and it’s time for me to let loose.
Some of what I am about to share with you may sound a bit controversial, especially when compared to what you usually hear from experts in the fitness industry.
But - I want you to understand that this article is not written for someone who pursues fitness as their full-time endeavor. It’s not for the bodybuilder who has committed their entire life to create the perfect body and it’s not for the elite marathon runner who is competing with the top 1% of the world’s population.
This article was written for normal people who are most interested in getting ripped in less time and having the process not run their entire life.
Personally - I am a super busy dude with a number of business ventures that don’t allow me the luxury of putting my physique on the top of my list of priorities every day.
That is why I have comprised a system I am about to introduce you to that doesn’t require you to count every calorie and live in the gym.
I call this system Fat Loss for Lazy People.
All you are required to do is budget 30 minutes a day to your health and fitness.
Here is the system in 3 simple steps..
1) Habitualize your fat loss
You know what can be hard to do? Motivate yourself to workout.
You know what’s easy to do? Motivate yourself to brush your teeth.
The difference? One is perceived as an additional daily activity and the other is a deeply ingrained habit.
Step 1 is simple, budget 20 minutes in your day (every day) for 66 days. Recent research tells us that this is the amount of time it takes to create a new habit. Each day of exercise doesn’t need to be something incredibly daunting. It can be as simple as doing 20 burpees. The key here is to do something physical. Whatever that looks like is okay. Take action daily and you will be on your way to ingraining this new habit.
If you want to be really ambitious I would look into doing some high-intensity interval training.
2) Eat real food
This is a novel concept, but trust me it really does work!
If you have a highly analytical mind you may do well counting your calories, but speaking from my experience and the experience of many of my clients it’s easier to get started by simply committing to eating really healthy whole foods. Here is a list that I recommend.
Yams/ Sweet Potatoes
Natural Nut Butters
Hemp Protein Powder
Grass Fed Whey
Eggs (Cage Free)
Chicken (Free Range)
Beef (Grass Fed)
High Protein Beans/Nuts
If you want a list of recipes using these foods you can click the link in my author bio.
3) Make your healthy decisions easy
So many people fail to lose fat because they make their health decisions hard and their unhealthy decisions easy.
This is insanity.
Make things easy on yourself.
Start by throwing out (or donating) all the food in your house that was not on the previously mentioned food list. Without temptation, in your house, it makes your healthy decisions much easier.
Next position your shoes right next to your bed and lay out your workout clothes the night before, so you can hop out of bed and get your body moving immediately.
See the trend here?
We want all your health decisions to be on autopilot and we want your unhealthy decisions to be a pain in the butt.
If you have fresh chopped vegetables in your fridge waiting for you-you're much more likely to snack on them instead of getting in your car and taking a trip to the store to pick up a bag of Oreos.
This can be a fun game.
Ask yourself “How can I make ALL my healthy decisions as easy as possible and ALL my usual unhealthy decisions extremely hard?”
There it is my friend. 1-2-3 simple steps to be lazy like me and still lose fat. If being lazy rubs you the wrong way - you can also just consider these to be the 3 steps of highly efficient people. Whichever way you frame it - you’re going to be getting some awesome results, in less time, without having the process run your life.
Always work smarter, not harder.
Yours in Heath,
Brandon Epstein is a former college football player, turned professional fitness model and serial entrepreneur. These days he spends his time helping people look great and feel awesome over at ZenDudeFitness.com He can also be found hosting the Zen Dude Fitness Podcast where he’s always looking for new ways to make fat loss fun, simple and efficient for everybody.