KB126 - How To Get Lean In Just 3 Hours Per Week

RM40: Built for Men Over 40 Who Refuse to Slow Down

Most fitness plans weren’t made for men in their 40s. They’re either too intense, too generic, or completely ignore the reality of getting older.

That’s why I built RM40, a 16-week transformation programme designed exclusively for men over 40 who want to:

✅ Rebuild strength and fitness
✅ Move better and stay pain-free
✅ Master their nutrition without extremes
✅ Maintain results for life

If you’re tired of quick fixes and ready for a smarter, sustainable approach to getting in the best shape of your life, this is it!

🚀 Click here to apply for April’s intake.

Lifestyle
How To Get Lean In Just 3 Hours Per Week

Most people overcomplicate fat loss.

They think they need hours of cardio, endless meal prep, and a schedule that only works if you’re a full-time fitness influencer.

The reality is you can get lean, strong, and athletic by focusing on just three key things…

Training, movement, and nutrition, all in three hours per week.

Here’s how…

Step 1: Strength Training (2-3 Sessions per Week, 45 Minutes Each)

Strength training is your metabolism’s best friend.

It helps your body burn more calories, even at rest, by building lean muscle.

The more muscle you have, the more energy your body requires, making fat loss easier over time.

Here’s how to make your workouts as efficient as possible:

Big compound lifts (squats, deadlifts, presses, pulls)

These are “bang-for-your-buck” exercises, also known as multi-joint movements.

They work multiple muscles simultaneously, making your workouts more effective in less time.

Instead of wasting effort on isolation exercises like bicep curls, prioritise movements that train large muscle groups together.

Full-body or upper/lower splits

If you can only train twice a week, go for either an upper-body/lower-body split or two full-body sessions.

Full-body workouts ensure you hit all major muscle groups, while an upper/lower split gives each muscle group more focused attention.

Track your lifting volume.

Your progress in the gym isn’t just about lifting heavier weights…

It’s about increasing total training volume over time.

Volume = sets × reps × weight

For example:

• Week 1: 3 sets of 10 reps at 100kg (total volume = 3,000kg)

• Week 4: 3 sets of 10 reps at 120kg (total volume = 3,600kg)

Even if you can’t lift much heavier, adding an extra set or a couple more reps still increases volume—leading to progress.

Minimise wasted time

No need for 2-hour gym marathons.

Limit distractions, keep rest periods between 45-90 seconds, and focus on progressive overload (gradually increasing weight or reps over time).

Step 2: Walk Every Day

Forget exhausting cardio sessions…

Walking is the most underrated fat-loss tool.

Walking doesn’t just burn calories; it also reduces stress, supports recovery, and improves overall health. 

Unlike intense cardio, it doesn’t spike hunger or fatigue, making it easier to stay consistent.

Aim for 8,000-12,000 steps per day

Fat loss is all about creating an energy deficit (burning more calories than you consume.)

You can do this by eating less, moving more, or a combination of both.

Personally, I’d rather move more so I can eat more while still losing fat.

Walking is a simple way to increase calorie burn without adding extra gym time.

Make it a daily habit

Walking doesn’t require a treadmill or extra effort; it just requires intention.

Here are some easy ways to hit your daily step goal…

• Take walking breaks at work

• Park farther away from your destination

• Walk while on calls or listening to podcasts

• Set a step goal and track it (because “what gets measured gets managed” – Peter Drucker)

It’s not about doing everything at once but about making daily movement a non-negotiable habit.

Step 3: Nail Your Nutrition

You can train like an athlete, but you won't get lean if your diet is all over the place.

Rather than following restrictive diets, the key to sustainable fat loss is keeping things simple and flexible.

Control calories – No crash diets, just a sensible deficit

At the end of the day, fat loss comes down to burning more calories than you consume. The problem? Most people either:

• Eat too much without realising it

• Pick an extreme diet they can’t stick to

Instead of jumping from diet to diet, focus on consistency.

Find an approach that allows you to eat in a slight calorie deficit while still enjoying your food.

Prioritise protein – 1g per pound of lean body mass

Protein isn’t just for muscle growth, it also helps with satiety (keeping you full) and fat loss.

Aim for 1g of protein per pound of your goal body weight and distribute it across your meals.

Example protein targets:

• 150 lbs goal weight → 150g protein per day

• 200 lbs goal weight → 200g protein per day

Make sure you’re getting 30-50g of protein per meal to stay on track.

The 80/20 Rule – 80% whole foods, 20% flexibility

Many people fail because they try to be too strict.

Instead of cutting out all your favourite foods, use the 80/20 rule:

• 80% of your diet: protein, fibre, whole foods (fruits, veggies, lean meats, etc.)

• 20% of your diet: treats you enjoy (chocolate, ice cream, etc.)

This allows you to enjoy your diet while still making progress.

If you can stick to your nutrition long-term, you’ll not only lose weight but keep it off.

No magic diets.

Just consistency.

How to Fix It If You’re Not Seeing Results

Still struggling?

Here’s what might be going wrong:

• Lifting but not getting lean? → You’re eating too much. Track your food intake.

• Eating “clean” but still stuck? → You might still be in a calorie surplus.

• Doing tons of cardio but not losing fat? → You’re likely losing muscle and still eating too much. Track calories, lift weights, and be patient.

TL:DR – Your Lean Physique Plan

• Lift 2-3x per week (45 mins per session, focus on compound lifts)

• Walk daily (8,000-12,000 steps)

• Eat like an adult (protein, whole foods, control calories)

That’s it.

No endless cardio.

No extreme diets.

Just results.

Three hours per week to get lean, strong, and athletic without overcomplicating the process.