Most people make fitness way more complicated than it has to be.
If you’re an athlete whose paycheck depends on your physical performance, then I get it - having access to a gym is a must.
But for the vast majority of you reading this, you do not need a gym to get fit or stay fit.
Of course this depends greatly on what you’re trying to do…
But if your goal is to feel good, look good, have some strength, not be overweight or always in pain, you 100% do not need a gym.
Here’s a some simple ways that I stay fit without a gym.
Movement / Exercise
I haven’t been in a gym in 4 years. Crazy, right? Well, here’s the thing..
The more you know, the less equipment you need.
As I mentioned above, it all comes back to what you want to be doing with your body.
For me, it’s feeling good and being able to surf and play tennis as much as I can without pain. So I prioritize movement and activity, shooting for over 10k steps a day and daily mobility training to keep joints healthy.
I also do 2-3x 30-min per week of strength circuits with moderate weights at home…squat, lunge, pull, push-up, and some rotational movements.
I’ve lost a little muscle mass over the years, but my FFMI (free fat mass index) is still over 20 which is where I want it to be. For those tracking at home, FFMI is a measure of muscle mass and we know muscle mass correlates to living longer, better lives.
You want a FFMI of over 18 for sure, probably over 20 is optimal.
If you know your body fat %, use this simple calc to find out your FFMI - https://ffmicalculator.org/
No gym means more time for other things I put a high priority on…
More walks in nature.
More mobility training.
More tennis.
More surfing.
More meditation.
Nutrition
On the diet front, I’ve kept things simple by skipping breakfast and eating 2 meals a day plus one super protein shake.
I try to hit 150-175 grams of protein a day. That’s just under 1 gram per pound (I’m about 185 lbs). That’s really the only thing I’m tracking.
The time restricted eating window simply allows me to eat pretty much whatever I want, gives me plenty of energy to fuel workouts and activities and maintain a healthy weight.
Recovery / Lifestyle
I use HRV to track recovery and connect the dots between what I do and how it impacts my physiology. I use the Morpheus training system but there are plenty of ways to track HRV.
Virtually no alcohol. I haven’t been a big drinker in the last few years but over the last year I’ve really cut down to maybe 5ish drinks per month. I might go a month without it. I’ve found microdosing of THC and psilocybin to give me a much better change of state when I want it or need it without the negative effects on my body and brain.
Sleep is better, energy is better. And when I do indulge with a drink or 2, it’s fun.
Simplicity over Complexity
There are a bunch of other habits I can share but those are the big rocks.
This is not the only way. There are many ways to feel and look good in your body and do all the things you want to do as you get older. I like to keep things simple and focus on what I can and not worry about all the anti-aging biohacking non-sense that is everywhere.
Remember, aging doesn’t have to suck and as my favorite flow writer Steven Kotler says “aging is inevitable but feeling old is optional.”
What To Do Next
I’m doing a little flash sale on one of my digital courses that will teach you exactly how to do this - you can build a bulletproof body without a gym, I’ll show you how..
It’s called The Unf*ck Your Body Formula and it’s only $29 bucks right now.
A few people asked if I could do a live workshop going through the course - I think that’s a great idea. If you’d be interested in doing a live workshop going over the basics of how to build a bulletproof body without the gym, drop a comment or reply back to me.
I’ll be running that flash sale just for the next few days until Friday April 12th!
I’ll be back soon..
Nick