A Guide for the Rest of Us
The greatest lie in fitness is that it needs to consume your life. Walk into any gym and you'll see them - the zealots, the supplement-hawkers, the would-be Instagram prophets. They'll tell you that greatness requires obsession. But look closer and you'll see two paths, both broken. On one side, the obsessives grinding away their lives chasing the last 1% of gains. On the other, the masses of resolution-makers who never push hard enough to change.
I'm here to write about a third path. One that builds a body as impressive as those Greek statues - strong enough to turn heads, enduring enough to tackle any challenge - on just 5 hours per week. This isn't about being the best. It's about being better than 95% of people with 20% of the effort most fitness enthusiasts put in. It's about knowing exactly what matters and having the courage to ignore everything else.
Here's the truth: You can get 80% of the results with 20% of the effort. But that 20% needs to be real effort. This isn't theory - I bench 270, do weighted pull-ups with 135 pounds, and run marathons. Not because I'm special. Because I found a better way.
You need 2-3 intense lifting sessions per week. Not CrossFit-style sweaty metcons. Real strength work. Push close to failure. Choose lifts that match your goals. Most men can bench 225 pounds within 6-12 months if they try consistently. They rarely do though.
The 80/20 athlete doesn't waste time on distractions. Leave these to the specialists:
Strength training alone isn't enough. Endurance work builds a different kind of fitness - one that improves your heart, clears your mind, and lets you tackle any challenge life throws at you. But you don't need endless hours of cardio. Three strategic sessions per week will get you there:
At the peak: One weekly session of pure intensity - intervals that leave you gasping, questioning your choices. This is where you push your ceiling higher.
In the middle: A "tempo" session at what I call "fun hard" - the pace where you're pushing but could still crack a smile. This builds your engine and teaches your body to sustain effort.
At the base: One long, easy session where conversation is possible, but not comfortable. This is where you build your aerobic foundation and teach your body to go the distance.
Three sessions. That's it. Each serves its purpose, each builds a different aspect of your endurance. Skip any one and you're leaving gains on the table. Do all three and you'll develop the kind of all-around endurance that complements your strength work perfectly.
Eating habits are personal. Most nutrition advice is either trying to sell you something or push an agenda. Here's what the science actually shows, stripped of ideology and marketing:
The Foundation:
The Numbers (for the detail-oriented):
Let's be clear: These aren't commandments. They're guidelines backed by decades of research. Active athletes might need more sodium. Some thrive on higher fat. The key is understanding the principles, then adjusting based on your results.
During fasting:
With food:
Before sleep:
Get a water filter. Buy an air filter. These matter more than most supplements.
This approach isn't about being the best. It's about being better than most while still having time to ski, climb, or do whatever else matters to you. Well-rounded athleticism beats specialization for anyone who wants to truly live.
The last 20% is a grind. Let others chase it. Take your 80% and go enjoy life.
Obligatory douche mirror selfie