Fitness & Nutrition: The 130 Hour Rule

The fitness industry is filled with lies. 

If we listened to everything we’ve read or heard we’d believe that being “fit” and “healthy” is easy. 

We’re inundated with infomercials and fitness products that promise quick results. 

Here’s the thing though: It’s bullshit. There’s no free lunch, there’s no magic pill, no three easy payments of $9.99, and no shortcuts. Becoming incredibly fit requires hard work and time.

How much hard work? How much time? 

130 hours. That is the amount of hours I believe it takes to build a base level of fitness.

Doesn’t sound like much does it? 

It’s more than you think. It’s an hour a day, 5 days a week, for 6 straight months. These hours can’t be half-assed either. Each hour should be uncomfortable—that’s what’s required for genuine change. Over a six month period if you can log these 130 quality hours along with paying attention to your nutrition and recovery, and you’ll be successful in achieving your goals. 

I run one of the best gyms in the world and I train everyone from professional athletes to Special Forces soldiers to your average, every day person. There’s not one person I have ever met who has been able to get out of paying the 130 hour toll. 

“What if I want to get fit faster though?”

That is a common question I field. 

There is a way. I have seen people make equally radical transformations in just 12 weeks—but the 130-hour rule still stands. If you want to get fit in 12 weeks, then training for just an hour a day, 5 days a week just `won’t cut it—you’d only reach a total of 60 hours. That’s nowhere near the 130 hours required to change.

To accumulate 130 hours in 12 weeks, you’d have to train twice a day for an hour, Monday through Friday, and once each Saturday. That’s a lot. But that’s what it takes.

Think of this concept like taking a 15-year mortgage versus taking a 30-year mortgage. One gets you to the end goal faster, but it has much higher monthly payments. End of story. There’s no shortcut or deal. The cost is the cost and you cannot escape it: 130 hours is non-negotiable. There’s no free lunch, shortcut, or timesaving technique here.

So budget your time. Set your schedule however you want, but you can’t cheat the end cost.



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