A minimalist approach to working out for 9-to-5ers

Good morning from Dubai,

Last month, I had an amazing time with a new group of people. I’m genuinely happy I went to that birthday party for my daughter’s friend.

Once we got home, my wife said something that shocked me. She said, "You know, when you guys were playing at the pool, one of the wives mentioned, 'I’m inspired by how active your husband is. It seems like the heat doesn’t affect him.'" (Trust me, it does—humidity too!)

Later, as we sat down for dinner (yes, I eat like normal people do, even cake), they asked about my job. And as always, once I disclosed it, the questions came pouring in.

Some of the guys ran regularly, others occasionally rode bikes, but it didn’t seem like it.

So, here’s what I did: I gave them a mini speech on how to start training. After the party, in the WhatsApp group we created, three dads began focusing on their health and training.

What I’m doing today is expanding on those initial words and giving you a full-fledged roadmap on how to start training and maximize your ROI on the time spent at the gym.

Where do I even start

Following general recommendations will not get you to the best version of yourself.

If you want to unlock your genetic potential, here are 3 things to consider:

1. What are your goals?
   Define your goals, then tailor the programs accordingly.

2. What is your starting point?
   Consider training age, previous injuries, and the variability in your training history.

3. What is the opportunity cost?
   What are you giving up? Is it family time or scrolling time?

If you're looking to live longer and improve your quality of life:

• Exercising is necessary but not sufficient.

• Doing cardio is necessary but not sufficient.

• Lifting weights is necessary but not sufficient.

Neglecting any of these areas will prevent you from fully capitalizing on your optimal health.

In my experience, there are 3 main groups of people:

Group 1: Those doing nothing at all

How to start at the gym:

• Start with walking (3-4 miles per hour, brisk walk)

• Planks and isometric exercises due to low body awareness

• Use machines for safe, stable movement to minimize injury risk

• 3 hours per week: 1.5 hours of movement prep and machines, 1.5 hours of cardio

How to start cardio:

• 150 minutes of aerobic activity and 2 strength training sessions per week

• Prioritize aerobic efficiency: 3 days of cardio, 2 days of strength, 2 days of rest

• Increase intensity in the weight room after 2 weeks if consistent

Additionally, recent studies show the following for your kids:

Group 2: Those who “hate the gym”

Characteristics:

• Strong cardiovascular system but low muscle mass

• Risk of overuse injuries and low bone mineral density

• Moving outside comfort zones is difficult

This group can include cyclists or runners, for instance.

How to start at the gym:

• 60 minutes per week of non-cardio training (2 × 30-minute sessions)

• Full-body workouts with mobility prep

• Focus on the mental aspect of training

Group 3: Gym goers who “hate cardio”

Characteristics:

• Poor recovery and high injury risk from repetitive movements

• Weak mobility and stability, especially in core

How to start cardio:

• 2 hours of Zone 2 training per week

• Options include treadmill, stair master, or cycling

• Don’t add more gym time, just switch the focus

Client of the week, Giulio, GM

Giulio has been exceptional in communicating his roadblocks with us.

Our key to success was finding a sustainable approach that fit with his trips, while constantly monitoring and adjusting on the go. He was one of those who disliked cardio, but we designed a program that allowed him to skip it while still taking care of his heart.

In 6 weeks, we will move into "The Exit Strategy" to ensure the changes we’ve achieved stay with him for the rest of his life.

What type of data do we collect before starting to work with someone? See below:

That's it for today.

See you later in the week.

Become an asset, not a liability, to those around you.

P.S. When you are ready, there are 2 ways I can help:

1. For executives who want to work directly with me, we will fix your health markers, optimise your hormones, and improve your body composition Click here to apply and book a free introductory call with me

2. Take my free 2-minute science-based quiz that will give you clear guidance on the dos and don'ts for your body type, including what workout split to follow and which food groups to avoid Access it here for free