The greatest lie in fitness is that it needs to consume your life. Walk into any gym and you'll see them: the Instagram influencers, the compensators, the people who replaced an eating disorder with a fitness disorder. They'll tell you that greatness requires obsession. These obsessives will happily grind away their lives chasing the last 1% of gains. On the other side, there are the unwashed masses of resolution-makers who spin their wheels making zero progress.

I'm here to write about a third path. One that builds a body as aesthetic as a Greek statue while being functional enough to tackle any challenge. This isn't about being the best. It's about being better than 99% of people with 20% of the effort most fitness enthusiasts put in. It's about knowing exactly what you care about and having the courage to ignore everything else.

Here's the truth: You can get in elite shape on just 5 hours per week. This isn't theory. I bench 270, do weighted pull-ups with 135 pounds, and can run marathons. Not because I'm special. Because I found a better way.

The Core Principle: Get Stronger

You need 2-3 intense lifting sessions per week. Not aimless CrossFit-style sweaty metcons. Not pilates. Real strength work. Push close to failure. Any set where you're not close to failure is a waste. Choose lifts that match your goals. Some benchmarks the average male lifter can hit within 6-12 months of lifting are a 225 bench, 135 overhead press, 315 squat, and 405 deadlift. If you can't hit any of those, you're not trying hard enough or you're not eating enough. Any program will work to get to those standards as long as you put in effort.

What to Skip

The 80/20 athlete doesn't waste time on distractions. Leave these to the grinders, the specialists, and the people who major in the minors to avoid hard work. Consider all of the following to be masturbation:

• long warmups beyond 10 minutes
• obsessing over the "big three" lifts
• extended rest periods (do antagonistic supersets instead)
• any set more than 4 reps from failure1
• five sets of five reps
• foam rolling
• saunas
• $100 per month supplement stack
• activating your glutes and core
• correcting imbalances
• ice baths
• zone 1 cardio

The Endurance Triangle

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:

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.

Nutrition Without the Nonsense

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:

• Eat plenty of fruits and vegetables
• Get at least 25g of fiber daily
• Keep added sugars under 10% of your calories
• Include whole grains, legumes, nuts, and seeds
• Limit processed meat to rare occasions
• Moderate your unprocessed red meat

The Numbers (for the nerds who actually track):

• Total fat: Up to 30% of calories
• Saturated fat: Keep under 10% of calories
• Polyunsaturated fats: Aim for 6-11% of calories
• Sodium: Generally under 2g daily (more if you're active and sweating)

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.

Supplements I Take

During fasting:

• Vitamin C (500-1000mg)
• Fish Oil (1-3g)

With food:

• Vitamin D3 + K2
• Garlic or Ginger
• Creatine

Before sleep:

• Magnesium Glycinate

Beyond the Basics

Get a water filter. Buy an air filter. These matter more than most supplements.

This approach isn't about winning Mr. Olympia or the Boston Marathon. It's about being unreasonably jacked while still having time to ski backcountry couloirs and wrestle alligators. Don't end up as a fitness nerd. There's a whole world out there.

The last 20% is a grind. Let others chase it. Take your 80% and go enjoy life.

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