Get Fit Fast – Proven Strategies to Unlock Your Best Physique In Half the Time

fast fitness

Do you want to get in the best shape of your life?

Do you want to do it without sacrificing the majority of your free time and energy?

If you answered yes to either of those questions, I’ve got good news for you…

With Fast Fitness strategies, you can get in the best shape of your life in less than two hours per week.

This isn’t some scam.

There really are simple methods to shortcut the process to getting fit.

I’m going to share those exact methods with you in this post.

This is a minimalist approach to getting fit.

That means no expensive supplements, no gimmicks, and no program you need to buy from me. Hell, you don’t even need a gym pass for Fast Fitness strategies.

(Disclaimer: I am not a medical professional in any way, shape, or form. This is not medical advice.)


Too Busy!

Exercise is one of the most fundamental disciplines for health and wellness.

Exercise can naturally improve your mood and help you achieve a healthy physique.

It also provides countless other behind the scenes benefits like improved sleep patterns, hormone regulation, and the maintenance of cardiovascular health (1).

Most importantly, exercise is necessary for our self-esteem.

If we don’t like how our body looks, we will undoubtedly love and respect ourselves a little less.

However, when our abs show obvious signs of discipline and our biceps scream of hard work, we can naturally feel good about ourselves…And reap the consequent rewards of that confidence.

Unfortunately, most of us live extremely busy lives.

We have fast-paced careers, family and relationships that need nurturing, hobbies and interests, and more of the like.

When we do find ourselves in the unusual position of having free time, we are usually too spent to muster the energy to go exercise.

How do some people find the time and energy to be in the gym five hours per week, right?


A No Excuses Approach to Fitness

Although exercise is one of the top priorities in my life, I don’t have the time or energy to treat it like one.

Like you, I’ve got a highly engaging job, friends, a significant other, and 20 other things on the run. I’m damn tired these days.

I’ve also been through some chronic injuries that limited what I could do in the gym. At one point, they got so bad, I found my gym pass useless. I was only able to workout at home using bodyweight exercises.

Lastly, it was never the exercise part of getting fit that I hated, it was always the cooking. I spent years trying to learn how to shortcut this step.

These circumstances birthed the Fast Fitness program.

I wanted to create something that could help people get in the best shape of their lives, no matter what.

Unlike other programs, you don’t need:

  • Insane discipline (however, you do need a little)
  • To pay for a gym pass
  • Spend half of your week exercising
  • To leave the comfort of your home
  • Spend hours cooking every week
  • To already be in great shape
  • To be completely injury free

This truly is the world’s first no excuses fitness plan. Fast Fitness strategies will put your physique changes nearly on autopilot.

Keep reading and you’ll find out why this “to good to be true” system is 100%  real, free, and capable of working for you…

Fast fitness physique

It doesn’t take much…

fast fitness


The Fast Fitness Strategy

The Fast Fitness strategy is a system.

It is designed to eliminate the fat off of you and the time wasters associated with exercise. Anything that doesn’t contribute to our immediate goal of getting fit needs to be eliminated.

Fast Fitness capitalizes on six primary components:

  • Minimalism
  • Consistency
  • Automation
  • Intelligence
  • Intensity
  • Optimal Hormonal Production


Minimalism is the game here my friend.

We are going to cut out every useless part of the fitness process. From time spent driving to the gym, to cooking dinner four times per week.

We are also going to keep our workouts as short as possible. 10-minute warmups and 20-minute workouts performed just 3 times per week.

In just a minute we will explain why.


Consistency is the key to success in any endeavor…

Getting fit is no exception.

Two hours per week may not seem like much, but over the course of a year, you have invested over 100 hours into your physique (while avoiding more destructive paths simultaneously).

However, your friend who was working out for five hours per week stopped altogether after six months. It was just too much with his schedule.

A few years later, you are in the best shape of your life and still making progress while your friend is exactly where he was before.

Consistency is key. Quantity is not.

This program is easy to stay consistent with because it never overloads you.

It doesn’t stop working when you get tired. It doesn’t set you back with constant injuries. In sum, it stays easy enough to expose every excuse you bring forward.


Next is automation.

This program is like the passive income of fitness.

We automate our meals and hormone production. Then, when we show up and have a brief workout and everything else takes care of itself. 

More below.


If we don’t want to work as hard as everyone else, we’re going to have to work a bit smarter.

Diet will be our advantage.

Make educated food choices:

  • Would having a doughnut with breakfast every morning make it harder to get fit in two hours per week?
  • Would Chinese food provide you any energy for your workout?

Also, to build muscle mass, you need protein.

So to make your fitness process easier, consume more protein. 1-1.5grams per pound of bodyweight is more than enough to build lean muscle.

Get your protein primarily from lean meats and fish. Consider supplementing with a protein shake as well (I like Gold Standard Whey).

Everything you decide to consume either gets you closer to or further from your ideal physique.

Automate the good meals and avoid the bad meals. Once this becomes a habit, you won’t even have to think about it.


While everything else is easy, our workouts are not.

They are brief, indeed. However, they are brief because they are intense.

You go hard and then you go home.

If you want results in half the time, you have to be willing to work twice as hard when you do work.

Thankfully, by turning up our intensity, we will get more than twice the results.

That is all thanks to the…

Primary Hormones Involved In Getting Fit Fast

The most important factor in you getting fit is not what you think.

It isn’t those grueling hours in the gym…

It isn’t a meticulous diet absent of even a grain of salt or a gram of sugar…

People in great shape simply have an optimal hormonal balance. 

Look at the average teenager for proof of this: They burn fat and pack on muscle at almost superhuman rates due to their raging hormones.

Steroids are an even more extreme example of the power of hormones. Do you think you could get your biceps to look like a balloon by avoiding sugar? Of course not, it’s hormones (2).

There are three hormones we want to look at closely.

These three hormones, when optimized, will put our muscle building efforts on near autopilot.

These three hormones are testosterone, growth hormone, and cortisol.


#1. Testosterone 

Testosterone is the primary hormone responsible for muscle growth.

When your testosterone levels are optimized, your muscle building efforts will yield much better results.

With optimal testosterone, you will burn fat faster (3), experience improved strength, and recover faster.

Additionally, you will have more motivation and energy to further pursue your fitness efforts as testosterone is a powerful motivator.

How do we increase it?

One of the Fast Fitness systems greatest allies is an optimal level of testosterone floating through your blood-stream.

Below are five basic and natural methods for keeping your levels as high as possible and the benefits pouring in:

Work hard

Intense exercise will boost your testosterone (4). However, don’t workout too long or you will overtax your body and actually reduce your testosterone (more below).

We aim to keep our workouts between 20-30 minutes.

Get adequate rest

An optimal hormonal balance requires an optimal sleep schedule.

Try to stick to your circadian rhythm and be in bed before 11pm for best results.

Rest will also help with the next two hormones necessary for Fast Fitness strategies.

Eat a clean diet

A diet high in natural fats and low in refined carbohydrates is best for testosterone (5). Protein is beneficial as well…

Fast food not so much.

Cut out alcohol

Alcohol has been shown to lower testosterone and increase estrogen.

The physique of your dreams or alcohol, you choose.

Lower Body Fat

Studies consistently show that higher body-fat leads to higher estrogen and lower testosterone. (6)

Follow the other strategies in this guide and be patient for a few weeks. This method will eventually become natural and hands off.

More info

For more information on testosterone, check out this testosterone boosting guide:


#2. Growth Hormone

Coming in close behind testosterone, growth hormone is another powerful ally to the fast fitness system.

Dubbed “the fountain of youth”, growth hormone is responsible for the extreme metabolism and muscle building potential of people in their youth.

Growth hormone improves sleep patterns, energy, mood, and strength. Most importantly, growth hormone dramatically improves our ability to build muscle and burn fat at the same time (7).

Surprisingly, despite all these benefits, growth hormone isn’t that hard to increase. Below are a few methods guaranteed to make a noticeable impact in your natural growth hormone levels.


How do we increase growth hormone?

The two main methods to boost growth hormone are sleeping more and exercising in ways that stimulate the production of growth hormone.

For sleep, we want to get anywhere from 7-9 hours per night.

For exercise, we want to stick to compound lifts like bench press, squats, and pull-ups. We also want to keep our workouts brief and intense (perfect for this plan anyway).

Fasting is another method that can dramatically boost growth hormone. Read more in this article here.

For more information on boosting growth hormone, check out this in-depth article.


#3. Cortisol

Opposite to testosterone is cortisol.

While testosterone builds muscle, cortisol tears it down. While testosterone burns fat, cortisol stores it (8).

Furthermore, as cortisol levels rise within the body, testosterone levels fall…these two hormones have an inverse relationship (9).

If we don’t manage our cortisol levels, we can find ourselves going down a muscle wasting rabbit hole.

To capitalize on fast fitness strategies, we need to keep this pesky hormone in check.

Below are the most effective ways to do just that.


How do we decrease cortisol?

The biggest cause of elevated cortisol is stress.

Stress can come in the form of deadlines, family problems, or even an anxiety disorder.

To reduce stress, try the following suggestions:

But stress can also be physical. When we workout for too long, we actually elevate cortisol levels within the body (10).

Using fast fitness strategies, we use this to our advantage and as an excuse to spend less time working out. This knowledge of cortisol and overtraining is actually one of our greatest assets.

For more information on cortisol and its relationship with muscle, read this article.


The Hormonal Trifecta

I promise you that if you spend more time optimizing these three hormones, you will need to spend far less time in the gym. You will make better progress and find your health and well-being improving in the process.

This is when fitness stops being a chore and instead becomes fun and exciting.

However, fail to respect any one of these hormones and your potential will plummet.


The Time-Efficient Diet

In the summer of 2017, I was making good cash working on an outdoor patio.

However, I began to get the same feeling I get every year as the middle of July rolls around…I felt like I was missing out on summer working all the time.

Naturally, my fitness efforts started to take a backseat. If I had free time, I wanted to be at the lake, not cooking healthy meals indoors. 

My diet took a huge plunge. Old Mcdonald and his legion of fast-food friends became a regular part of my summer.

Fast forward about a month and I was now cranky, lethargic, and disgusted with myself.

I needed to find my balance.

Since I had a bit of extra cash and I worked at a restaurant, I had the idea to see if one of the chefs would be willing to cook for me weekly.

While I felt like a burden asking, the first chef I asked was actually in love with the idea. He had a perfect use for the extra cash I was offering him. Additionally, the meals I was hoping for were no difficulty at all for him.

Moving forward, I had three healthy and complete meals per day, six out of seven days per week.

Can you guess what I was paying for it all?

Only $150 per month…I was spending more on Mcdonald’s alone. 

Let me be clear:

If you can find a cook to do the same for you, it won’t even take you two hours of effort per week to get in the best shape of your life.

You won’t be eating bad foods, therefore, you won’t be packing on fat. You will be eating the right foods, therefore, your hormones and muscle mass will naturally improve.


Because it is so easy, you are likely to stay consistent and see what long-term changes occur.


Pricing a Cook

Cooks get paid an average of $12/hour.

The kind of cooking we are hoping for (chicken, rice, veggies, pasta, etc) will likely take our cook 2 hours per week or less.

Taking his/her hourly rate of $12 @ 2 hours we have $24 per week.


Not many people want to work overtime without getting an overtime salary. So, let’s take our cooks $24 and provide an overtime rate of 1.5x…

You can hire your own cook for $36 per week (but I’d round to $40 if I was you)

This totals $160 per month. The price of three decent dinners out or a reckless night at the bar…

What is your ideal physique worth to you?


Tips to Save Cash to Afford a Cook

Okay, maybe you can’t afford to spend that kind of money on a personal cook every month. I understand.

However, before you give up on the idea, I want to present a few fitness and food-related methods that can save you cash.

Stick to Fast Fitness strategies and these changes will be natural. You won’t have to go out of your way to make them. In fact, you will likely be making at least half of them by implementing other suggestions in this guide.

  1. Stop eating out. By eating all my meals at home, I already covered the cost of my cook. If you currently eat out a lot, you might even find yourself saving money after making the switch.
  2. Cancel the gym pass. The average gym pass costs $30-50 per month. If our cook is asking for $150, this alone could cover 1/3rd of your bill. Home workouts are listed below.
  3. Save on gas. If you are using fast fitness strategies to workout at home, you will be saving whatever it would cost to drive to the gym and back 15x in a month.
  4. Fewer groceries. When you stick to a meal plan, you won’t find yourself buying random crap and overeating. This will save you a few bucks over the month as well.


Finding Your Own Personal Cook

If you like the idea of hiring your own cook, this next section will provide a few tips on how to go about finding one to help you. (If you don’t like the idea, scroll down).

Keep in mind, if your budget is low, you don’t need some Red-Seal chef to cook chicken and rice for you


#1. Ask a chef. 

If you know someone who works with food, they are likely the best place to start.

When presenting your idea, make sure they know why it is beneficial for them to help you.


#2. Ask your friends who work in the industry

If you don’t know anyone who works directly with food, maybe a friend does.

If any of your friends work in the serving or catering industry, ask if they know anyone who might be open to cooking for you.


#3. Ask someone who needs extra cash

Do you know anyone who regularly complains they are short on cash?

If so, they might be open-minded to exchanging their service for your money.

My cook and I had a brief hiatus over the winter time. In this period, I went to my mom knowing that she needed some cash…I also knew she was a badass cook.

With two minutes of effort, I found myself a suitable replacement chef.


#4. Post an ad

With websites like Craigslist and Kijiji, it has never been easier to request a service.

Put up your request and your preferred cost and you might be surprised how many responses you get.


Fast Fitness Foods

If you really can’t afford the cook, don’t worry. We will still keep you under the two-hour mark in pursuit of your ideal physique.

Here are a few methods to make cooking healthy meals as close to automatic as possible:


#1.Pre Chop Your Veg

Rather than chop up vegetables with every meal, pre-chop a few different vegetables and put them in portioned bags.

For example, if you wanted vegetables for a stir-fry, you might chop up some peppers, celery, and broccoli and combine them all in a bag together.

Then, when you are ready to cook the veg, toss a teaspoon of water in the bag and microwave the veg for 60-90 seconds. It will come out perfectly cooked and ready to eat or include in your main dish.


#2. Use a Rice Cooker

Rice serves as a nice base for almost any meal. Add a protein and you are set to go.

Therefore, having rice cooked at all times is any easy way to automate your meal-prep.

With a rice cooker, it is as simple as adding rice and adding water. After, simply push a button and let it do the work for you.

This rice cooker is just $25 and has thousands of good reviews.


#3. Use a Slow Cooker

Now that we have a nice rice base, we need some protein.

For this, we can turn to a slow cooker and use a similar process.

Put your chicken, pork, or beef in the slow cooker and add spices for flavoring. Then, simply push a button and watch technology make your fitness efforts a breeze.

You now have a protein and a carbohydrate cooking itself for you. Add one of your veggie packs and you are as good as gold.

You can even cook veggies and potatoes in the slow cooker with your meats.

This slow cooker is just $38 and has thousands of good reviews.


#4. Eat Repetitive Meals

If you want to keep your time under two hours, we are unfortunately going to have to stick to repetitive meals.

It is much easier to cook one meal in large quantities than to cook three different meals. However, this doesn’t mean you have to eat chicken and rice 365 days a year.

Instead, live off of chicken and rice for one week. The next week, live off of beef and potatoes. And the week after that, live off of chili.

These are just basic examples, you can get creative with what you eat daily.

When I cook for myself, I make sure I have two different meals for each day. One for lunch and one for dinner.

Then, I snack and go liquid for the rest…


#5. Go Liquid

One of the most time-consuming things about eating healthy is the actual process of eating…

Have you ever noticed how much longer it takes to eat a salad than it does to eat a burger? If you haven’t, let me assure you: it’s ridiculous.

Whether you are trying to squeeze more calories in or more fruits and vegetables, drinking them will shortcut the process.

Simply toss your food in a blender and then pour it down the hatch…Mission accomplished.

Here are two examples of how easy it is to consume large quantities of food in minutes:

Example bulk smoothie: Protein powder, 2 eggs (you won’t notice once blended), 1.5 tablespoons of peanut butter, 1 banana, 1 cup of whole milk, 1 tablespoon of honey, and a half cup of dry oats. This shake is roughly 900 calories and over 60g of protein. It only takes two minutes to make and all of the ingredients are affordable as well.

Example cut smoothie: Spinach, kale, berries, greek yogurt (for protein), and honey. With this shake, we have gotten a good portion of our daily fruits and vegetables down in just minutes. We don’t need to waste our whole lunch break trying to stick to our diet.

For quick clean-up and high power, I personally love Ninja Blenders. For just over $50, you won’t find better quality anywhere.


Fast Fitness Foods

Below are 11 foods that are both convenient and beneficial to our goals. They take little time to make and provide the nutrients to burn fat, build muscle, and optimize hormones. Combine them with time-saving strategies listed above and you will be on the fast track to fit.

  1. Chicken
  2. Rice
  3. Whole wheat pasta
  4. Vegetables (dip in a dressing)- Broccoli, cauliflower, baby carrots, cucumber, celery
  5. Trailmix (quick source of calories and healthy fats)
  6. Protein powder
  7. Oatmeal
  8. Frozen fruits (for smoothies)
  9. Whole wheat sandwiches
  10. Greek yogurt
  11. Eggs (hard boil them or put them in smoothies)


Fast Fitness Exercise Routine

Now we are going to dive into some fast fitness strategies for exercise.

Our exercise ideology is simple: Go hard and then go home…but never put yourself at risk of injury.

Our results compound over time when everyone else’s routines start to fail them.

Furthermore, we want an exercise routine that stimulates the production of testosterone and growth hormone while keeping cortisol to a minimum.

This will ensure we build muscle and burn fat far easier than normal.

For this reason, we are going to stick to compound lifts that you could do from home. We are also going to keep our workouts under 30 minutes and take a day off after every workout…

But we are going to sweat, baby.


Sample Workouts

Provided below are three basic ideas for fast fitness styled workouts. Thanks to varying intensites and the addition of optional equipment, these workouts will provide results for people of all fitness levels.

These are all intended to be doable from home.

If you wanted to workout at a fitness center, that is obviously completely okay. However, still keep your workouts short, intense, and high in compound lifts.


#1. Push-ups and Squats 

Warm up: Skip or do jumping jacks for three minutes. Stretch for five minutes. Skip for one more minute. Rest for one minute.


Max rep body-weight push-ups: No break. Straight into max rep body-weight squats.

Rest for two minutes.

Repeat the super-set and rest sequence for five cycles.

Necessary: Take a day off after completion.  Necessary: Get a good night sleep.


Optional Equipment:

Perfect pushup or a weighted vest to increase pushup intensity.

Weighted west or adjustable free weights to increase squat intensity.

Skipping rope for warm up.


#2. Pull-ups + Pushups + Run

Warm up: Skip or do jumping jacks for three minutes. Stretch for five minutes. Skip for one more minute. Rest for one minute.


Max rep body-weight push-ups: No break. Straight into max rep pull-ups.

Rest for two minutes.

Repeat the super-set and rest sequence for five cycles.

Finish with a 10-minute run and as much intensity as you have left.

Necessary: Take a day off after completion.  Necessary: Get a good night sleep.


Optional Equipment:

Perfect pushup or weighted vest to make pushups more intense

Weighted vest and pull-up bar for pull-ups.

Skipping rope for warm up.


#3. Squats + Pull-ups (Both with weighted vest)

This last example shows how you can increase the intensity for basic workouts. Over time, we will need to transition into more challenging workouts and the recommended equipment will allow you to do this while still working out from home.

Warm up: Skip with a weighted rope or do jumping jacks for three minutes. Stretch for five minutes. Skip for one more minute. Rest for one minute.


Max rep squats with a weighted vest: No break. Straight into max rep pull-ups with a weighted vest.

Rest for one minute.

Repeat the super-set and rest sequence for seven cycles.

Necessary: Take a day off after completion.  Necessary: Get a good night sleep.


Optional Equipment

Weighted Vest

Skipping rope for warm up.

Pull-up Bar



In the intro, I promised no supplements were needed to achieve the described results. And they aren’t.

In my day, I was the king of supplements…I kept at least one supplement store in business as I returned week after week with my hard-earned cash looking for the next ‘get-huge pill’.

Over the years, I grew out of the naive-young-boy phase of my life and started to realize that it was diet, hormones, and intense exercise that grew muscles, not supplements.

Around this same time, I started to wish I had some of that money back.

I made the vow to never rely on supplements for my fitness efforts ever again.

Truthfully, I made MUCH bigger improvements in the next few years as I traded supplements for the secrets previously shared in this article.

However, certain natural products can make the process a little less painful by boosting endurance and energy and, ultimately, providing a more intense workout.

Of the 101 supplements I have tried, I would only recommend two for fast fitness strategies (and I initially stumbled on them for health purposes, not fitness efforts).


Beet Juice Powder

Beet juice powder is excellent for endurance styled workouts.

Beets are one of the best natural nitric oxide enhancers available (11).

Nitric oxide works to dilate blood vessels and improve blood flow. When the muscles receive more blood and oxygen, it becomes much harder for the muscle to fatigue and much easier for you to manage a few more reps.

Nitric oxide enhancement is the primary goal of all pre-workout supplements. With beet juice powder, you get the best enhancer around without the pound of caffeine and other chemicals contained in most pre-workouts.

For best results, take beet juice powder 30 minutes before exercise.

I personally like beet juice powder for high-rep leg workouts and cardio.



Shilajit has been used for thousands of years as a touted “cure all” by the natives of the Himalayas and has cemented itself as one of the top herbs in the Ayurveda medicine system.

It is composed of organic plant material that has been densely packed by rock over centuries.

Shilajit contains over 85 vitamins and minerals in their most biologically available form (12). Furthermore, the fulvic and humic acids within Shilajit have been shown to bind to toxins and help remove them from the bloodstream.

Due to its wide range of nutrients and adaptogenic functions, it has the ability to increase testosterone levels (13), improve cardiovascular health, and increase cellular ATP. This trifecta means more energy, more blood flow, and potentially faster results thanks to a slight hormonal handicap.

For best results, take Shilajit daily in the morning and a second dose before a workout. Combine with beet juice powder for even greater results and a pump like below:

fast fitness


(Shilajit is my all-time, all-around, favorite supplement. Read my review of it here)


Conclusions On Getting Fit Fast

Getting fit isn’t as hard as everyone makes it seem.

With these strategies, you have everything you need to get in the best shape of your life in under two hours per week.

No more excuses…

Go get that physique you’ve been dreaming of.



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Man’s Guide to Well-Being coming January 15th. STAY TUNED.



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About the Author

Sharing my past experiences battling anxiety, fatigue and depression in hopes that I can help you with your own personal struggles.

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