Four Hours a Week Changed My Life

Why Conscious, Intentional Fitness Is the Ultimate System for Any Body Type

I’m going to say something that might rub people the wrong way.

You do not need to work out every day.

You do not need to live in the gym.

You do not need to obsess over fitness to have an incredible body and a powerful life.

You need four hours a week.

Four hours a week of conscious, intentional fitness will allow you to build any body type you want and more importantly, a life you actually want to live.

I’ve said this before, and if you’ve been following me, you’ve heard it. I’m saying it again because it works.

Four hours a week is not a compromise.

It’s not “doing the bare minimum.”

It’s optimization.

It’s the sweet spot for working professionals, parents, students, athletes at heart, and people who want to be healthy without making fitness their entire identity.

Four hours a week is a system.

It’s a philosophy.

It’s a mindset.

And systems change lives

Why Four Hours Is the Right Number

Here’s how my brain works.

If something isn’t sustainable for the rest of my life, I don’t want it.

Most people don’t fail because they lack motivation. They fail because they build plans that their real life can’t support.

Four hours a week works because it respects reality.

You can plan it. You can protect it. You can repeat it. You can live with it.

When you sit down one day a week and map out your four hours, your system starts working for you instead of against you.

You stop relying on willpower. You stop negotiating with yourself. You stop starting over every Monday.

The system carries you.

And over time, the results compound. Discipline over motivation.

The Opportunity Cost Nobody Talks About

Let’s talk returns.

If you invest four hours a week into conscious fitness, here’s what you get back:

• More energy

• More confidence

• More focus

• Better sleep

• A stronger, leaner body

• Higher self respect

• People treating you differently

I promise you that last one is real.

When you move differently, hold yourself differently, and look physically capable, the world responds. Not because of ego, but because confidence is visible.

You don’t just feel better.

You show up better.

Andrew Huberman says, “Regular physical exercise is one of the most powerful tools we have to improve brain health, mood, and long term resilience.”

Not six days a week.

Not perfection.

Consistency.

Four hours, done well, checks that box for life.

Why I Call Myself the Laziest, Smartest Fit Person You’ll Meet

I take pride in this. I am incredibly optimized. Some might even say lazy.

But here’s the truth. I just understand leverage.

My four hours look like this:

• Three HIIT style workouts per week
  Full body. Simple movements. High effort. Short time.
  I show up, I’m told what to do, I build confidence, I leave.

• One open gym session per week
  This is where I write my own plan.
  I lift. I move. I play. I experiment.
  It keeps fitness fun, sustainable, and mentally engaging.

That’s it. No chaos. No guessing. No burnout.

I always keep the end in mind and pivot when I need to, but keep the 4 hours a week mindset.

This is fitness I can do at 40, 50, 60, and beyond.

Fitness Is Only Half the Equation, once you get real.

Here’s where people miss the point.

Your four hours are only about 50 percent of the result. And that changes over time.

The other 50 percent comes from:

• Nutrition

• Recovery

• Sleep

• Mental and spiritual alignment

• Identity

I don’t work out to punish myself. I work out to support who I am becoming. READ THAT AGAIN…

In my book, I write about this often. Real change doesn’t come from intensity alone. It comes from structure. From daily decisions that reinforce identity.

When you commit to four hours a week, you’re not just exercising.

You’re voting for the person you believe you are.

Systems Are for Life

Systems beat motivation every time.

I want you to stop asking, “What workout should I do?”

And start asking, “What system can I live with forever?”

Adopt an identity.

“I’m an athlete.”

“I move my body.”

“I train every week.”

If you played sports when you were younger and now do nothing, this is your challenge. You don’t lose that identity. You abandon it.

No one is a runner until they run.

No one is a gym person until they show up consistently.

No one feels confident until they do confidence building things.

You don’t think your way into action.

You act your way into belief.

The Challenge

Here’s what I want you to do.

Plan four hours this week.

Put it on your calendar.

Protect it like a meeting with your future self.

Not forever. Just this week.

Then do it again next week.

Four hours a week for the rest of your life will give you more than you think. More energy. More confidence. More belief. More presence.

This is not about having the perfect body.

This is about building a body that supports the life you want to live.

Four hours.

One system.

For life.

If you want help building that system, you know where to find me.