5 Super Simple Things Busy People Can Do To Get Lean

If you’re a busy person say you have a full time job, kids, a partner and pets to look after then you are going to always be fighting the clock!

So to fit training in or to eat ‘healthy’ is like asking for 26hrs in a 24hr day…

But let’s be honest, we’ll always find time for what’s important to us. Taking care of the kids, making sure they get to their activities (all 100 of them!).

We are busy people and I get that. Being a business owner myself with 2 kids, a wife and a cat (okay…she’s self sufficient). Busy professionals, busy mums, busy business owners etc don’t have time to waste…

….“Just tell me how to get it done!” 

We don’t like to waste time so here are 5 super simple things you can do to get lean.

#1 Foundations matter!

You wouldn’t build a house without them and the same applies to your body and weight loss. What’s even better is it doesn’t need to be that complicated either!
As children we had a very simple way of looking at things but as we grow up we complicate things and seem to think the more complicated things are, the better the results we’ll get.

The simpler you keep things, the easier it is for us to do it. After all, we all know what we need to do we just don’t do it!

It’s not about how much you know, it’s about doing the things you do know.
Don’t overcomplicate the process by trying to know all the in depth details when you’re not doing the fundamentals (hell, that’s what a coach is there for…).

Remember, you can build a house but if you don’t get the foundations right it won’t stand the test of time. Get your foundations right and do the simple stuff first that you know you should be doing without worrying about how much protein to eat or what training system you should be following.

Just doing simple things;

  • Drink more water
  • Eat more nutrient dense foods
  • Greens are a must
  • Lean proteins will help
  • Be more active

#2 It Doesn’t Have To Be An Hour Training

I’ve learnt over the years to make the best use of my time. Which means hiring people to do what I would rather not, and training effectively to avoid spending up to 2hrs in the gym!

Remember your goal as a busy person is to get the best return on the time you invest. With your goal being to get lean (lose weight and become more defined) the best way to do this is to lift heavy and move fast!

In other words, resistance training and high intensity cardio training are going to provide the best bang for your buck!

By doing this we can reduce your training to 45 minutes, giving you time to cool down get showered and ready for the next task of the day.

This may mean you have to join a gym or get a personal trainer but don’t worry, by doing this we will save time, especially if your personal trainer knows what they are doing.

TRAIN SMART for your goals.

#3 Kick It Up A Notch

The body responds great to stimulus. If you want to create a response you need to make sure you’re providing enough stress. We’re not talking about your boss shouting at you, but rather muscular stress.

Like I said above, a 45 minute training session is enough but even a 20 minute session at the right intensity will be far more important than a 2 hour session where you’re on the stepper taking selfies of being at the gym #gymselfie #gymlife …..this is especially relevant if your goal is body composition (to 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) – just have a look at a marathons body compared to that of a sprinters.

#4 Fail to Prepare, Prepare to Fail

This is HUUUUGE for those of us that are busy folk! Planning takes a small amount of time invested but saves so much time in the long run, put it in the diary.
Plan your meals by knowing what you’re going to eat, preparing them and bulk cooking in advance will help 10fold. Planning what you’re going to eat for the day ahead and even having a plan for your training can save so much time.
Got a meeting or something out of the norm? Take food with you or look at what your options are before you go.

#5 Make It A Habit

We want to get to a point where you don’t even think about it; like tying your laces….you don’t need to think about it, you just do it.

That’s the level you want to get to with your health & 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 turn 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.

Prepping your food on the same nights at the same time, over time will become second nature.

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


If you’re not sure where to start with meal prep, what training to do or how much to eat why don’t you get in touch and we can have a chat about it all



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