How to Get Lean, Fit, and Healthy in Less Time!

It's been at the back of your mind for some time (no pun intended).

You know you need to improve your habits and finally master this health and fitness piece.

After all, your lower energy levels and reduced focus is not something you want to settle for.

The limiting factor always seems to be time or at least your perception of time.

I have written a lot about time in the past - mainly because I used to struggle with it myself, and there is still that misconception that I am hell-bent on debunking.

I don't want to sound cliché, but you don't have the time to ignore your health and fitness.

But, that's not helpful - let me talk you through 6 methods that can help priortise your health and fitness in far less time!

1. Train Somewhere With Minimal Distractions

Finding a minimalist facility dedicated to training is crucial for making the most of your limited time. Look for gyms or studios that skip the unnecessary distractions like a spa, lounge, or smoothie bar. Instead, focus on places that prioritize workout essentials and a streamlined experience. Consider fitness centers or personal training studios that are purpose-built for quick, efficient training with minimal hassle. This approach will help you stick to your plan and not get sidetracked.

Make sure this gym/health club is within walking distance from you (10-20 minute walk) - unless you live somewhere where the weather doesn't hold you back. Early opening hours are a must as it will give you the option to go as early as you need to.

I guess it goes without saying, look for a place with equipment that matches your goals and wants. If weight training is your focus (which I would love it to be/it should be), ensure the gym has a variety of dumbbells, barbells, and machines.

Of course, if you still want to make the time for cardio, pick a studio with machines you enjoy using, whether that's rowing machines, treadmills, or assault bikes. Your environment should be optimized for productivity. The less time spent wandering and waiting, the more time you'll have for your workout!

Better yet, get a small home gym setup that's going to be worth every penny - you really don't need much. A bench and a pair of interchangeable dumbbells could set you up for life!

2. Have a Plan Before You Start

I know this sounds obvious enough, but I would say, the majority of people I speak to and see working out, do not have a plan, period. Planning your workout is a game-changer - or going in with a plan, period. First, you need to understand, how much time can you dedicate to training right now, then from there focus on building out your plan. This video I posted a few months ago may help you out.

Write down the exercises you intend to perform, the reps and sets, and the sequence. Download an app like JeFit, Strong, or Hevy (completely free) - input your workout, and you're good to go.

3. Pair Strength Exercises

You can pair your exercises strategically to save time - this is known as a superset and is one of the best ways to cut your workout time in half. Rather than sticking to the old-school method of resting between sets, use that recovery time productively. You want to pair opposing muscle groups that do not impact each other - chest exercises with back exercises, biceps with triceps etc. Here is a video I posted last year which will give you all the evidence-based methods you can use.

4. Tighten Up Your Nutrition

Effective workouts aren't enough if your nutrition doesn’t support your goals. Start by staying hydrated—aim for around 2-3 liters of water/fluids daily, more if you’re exercising intensely and sweating a lot. Cut back on sugary beverages and opt for water, herbal teas, or seltzer with a splash of fruit juice. Then, focus on whole, minimally processed foods that provide the nutrients your body needs most of the time.

Plan meals to include lean proteins like chicken or fish, high-fiber vegetables, and fat sources like olives and avocados. If you find it hard to manage portions, use smaller plates and bowls to reduce your serving sizes. Batch-cook your meals for the week, so you’re less likely to opt for takeout or convenience foods (here's how to meal prep ).

Consider tracking your food intake using apps like MyFitnessPal to stay on top of your nutrition game.

5. Work With a Coach

Navigating the fitness landscape can be overwhelming, which is why a personal trainer or coach can make all the difference. A good coach will assess your goals, identify your challenges, and tailor a plan that fits your schedule and lifestyle.

They’ll help guide you on what works and help you cancel out the noise - and, yes, I know, there's a lot of noise. This is particularly important if you’re new to strength training or want to build sustainable habits that last.

Moreover, a coach holds you accountable, keeping you motivated even on tough days. Schedule a free consultation to see if their approach aligns with your needs. Don't be afraid to ask for certifications or references, as it’s essential to work with someone credible. Investing in a coach not only saves time but also ensures your efforts lead to measurable progress.

6. Have an exercise snack

For those of you that are new, I wrote an article on this some weeks back. It's not some weird gimmick or a fad that will get boring through time. It's just another way you can absolutely get healthy, fit, and lean, even if your name is Joe Biden. Feel free to give that a read here and honestly, I hate saying this, but EVERYONE can find time for an exercise snack.

So there we have it, 6 methods (more like 10) that will help you save a significant amount of time when it comes to getting lean and healthy.

If you want to work with me personally to guarantee you hit your health and fitness goals in the time you have, send me a message with the word ''CHANGE''.

If you prefer to fill out my application form, it will take you around 10 minutes or so, you can do that here.

As always, any questions, feel free to drop them below or send me a message.

Have the best day!

Adam