If I Only Had 3 Hours a Week to Get Fit, Here’s What I’d Do

If you only had 3 hours a week to work on your fitness, what should you actually prioritise? In this episode, I break down exactly how I’d structure those 3 hours to get stronger, build muscle, improve fitness and support fat loss without overcomplicating things. I cover full-body strength training, progressive overload, cardio, daily movement, protein, calories, recovery and why you probably need less exercise than you think to make solid progress.

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Timestamps:
(00:14) Sick Week and Rest Lesson
(02:41) Consistency and Backlog Plug
(03:22) Spotify Reviews Request
(04:06) Define Getting Fit
(05:03) Prioritise Strength Training
(06:26) Full Body Split Setup
(08:16) Compound Movement Patterns
(09:16) Progressive Overload Basics
(11:47) Stop Switching Exercises
(12:46) Train Hard Not Max
(14:55) Daily Movement Outside Gym
(17:57) Cardio in Small Doses
(19:12) Nutrition Calories Protein
(20:54) Boring Repeatable Plan
(23:06) Long Term Progress Mindset
(24:30) Wrap Up and Final Ask