If I had endless money, no responsibilities, and could spend tons of time frivolously, here’s what I’d do.

First, I’d have a brand-new pair of socks to put on every morning.

I’d wear those fresh socks out to my massive barn/gym that housed my Airsteam collection, along with our fully-stocked, Rogue Fitness gym.

I’d work out at a leisurely pace for a few hours until I got hungry, and then I’d summon our personal chef and barista to whip me up whatever my heart desired at the moment.

Yeah, an Americano and a club sandwich sound good today.

But alas, like you, I don’t have unlimited time or money, so I have to wear old socks and make my own coffee.

I also can’t afford to do 3-hour long workouts, yet I still want to be in great shape, and ya know… look like I work out.

If you want to improve your physique and look like you lift, but only have 30-45 minutes to work out a few times a week, you’re in luck.

Here’s 5 steps showing you exactly what to do:

1: Double down on your nutrition

More than half of your results come from what you put in your mouth. Read that again, because sadly, it’s true.

So, if you’re pressed for time to train, you can amplify your results by nailing your nutrition.

Start with these simple things:

Have protein at every meal (~30g ladies / ~50g men)
Eat a ton of fruits and veggies (5-7 servings per day)
Cook 90% of your own food

These things alone will make you blast past your friends who are killing themselves in the gym 5 days a week and ignoring their nutrition.

2: Have a plan for your workouts!

With only 30 or 45 minutes to train, you can’t afford to waste time “figuring out what you’re doing” today.

You have to be laser-focused.

You have to get in, do your workout without distraction, and get going! Save the social media scrolling for later.

3: Prioritize weight lifting instead of cardio

This is where most of you will go wrong.

You’ll feel short on time, so you’ll say “I’ll just go out for a walk or run.”

Walking and running are great exercise, but they’re never going to change your body the way weights will.

4: Get stronger

If you want to change your physique, it starts with gaining strength.

We see people mess this one up every time we’re at the gym.

Challenge yourself every workout instead of just going through the motions.

Use heavier weights over time, and do hard sets between 5 and 15 reps.

Resist the urge to mash everything up into one big high-rep sweat sesh of a billion reps to feel the burn. It just doesn’t work.

5: Be patient

Don’t change programs after 4 weeks, and don’t be tempted to switch things up because “it’s not working”.

If you’re following a good program, it’s working; you just need to be patient!

And for goodness’ sake, don’t give up when the hurdles of life throw you off track.

So, if you thought you had to work out 5 days a week for an hour every time to get results, it’s not true!

If you don’t have a program to follow, or you want someone to tell you exactly what to do, click the button below, and let’s talk!

Jonathan

P.S. - You did everything right, but still woke up heavier the next morning! Before you scream or throw your scale in the trash, read THIS post we made on Instagram yesterday.

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