Easy Fit: a simple approach to lose fat, gain muscle, be more fit, while looking the part

The other day, a popular Twitter (X) user – @brockpierson – posed a simple question: 

"What is the easiest way to lose weight."

This simple question got my gears a-grindin' and, within 12 hours, I wrote this article/pdf/program.

I call it, "Easy Fit: a simple approach to lose fat, gain muscle, be more fit, while looking the part."

There. It rolls right off the tongue, eh?

Here's the CliffsNotes (yes, it is "Cliff's" notes. Possessive...I had a debate with a friend, looked it up on Google, and learned that what I thought was "CliffNotes," is actually named "Cliff's Notes." It's named after a fella – Clifton Keith Hillegass – who was the founder of CliffsNotes and hailed from the bustling metropolitan of Rising City, Nebraska — yes, Rising City! The very one):

Easy Fit 1.0 (there're 2 variations/options of the program so far. Option 2 is shown below and is called, Easy Fit 2.0, because it's the second option).

3 sessions.

3 exercises a day. Alternate between exercises in circuit fashion resting as much or as little as desired. Please don't over think it.

15-30 minutes per session.

Lift 3-6 days per week with this plan rotating through the 3 sessions.

Walk 60 minutes per day. Split up however you'd like but accumulate 60 minutes (or more) of intentional walking, daily. Please.

Warm up each session with 1 set of each of the following exercises:

Glute bridges x 10 (any variation)

Ab exercise x 10-20 (any variation)

Calf raise x 15-20 (any variation)

Session A

A1: squat or split squat variation x 5-10 reps

A2: pullups or pulldown x 5-10 reps

A3: overhead press variation x 5-10 reps; or lateral raise variation x 10-15 reps

Session B

B1: kettlebell swings or RDL variation x 10-15 reps

B2: bicep isolation variation x 5-10 reps

B3: tricep isolation variation x 10-15 reps

Session C

C1: lunge variation x 5-10 reps

C2: row variation x 5-10 reps

C3: chest press variation x 5-10 reps; or pushups x 10-30 reps

Repeat 

Do 3-6 lifting sessions per week. 

Walk 60 minutes per day every day.

Eat your 1 gram of protein per pound of bodyweight.

Establish a calorie deficit, surplus, or maintenance depending on your goal.

Easy Fit 2.0

This is very similar to my, "Most Fun Program in the World!" routine. By the way, you can download that ebook for FREE, here: https://garagegymbro.gumroad.com/l/ktrumyz

But this program uses just 2 exercises for the AMRAP, only 15-20 minutes (as opposed to 20-30 minutes), and is split up into upper body days and lower body days. We will train arms or calves & abs at the end of each session.

Without further adieu, let's take a look at the program template:

No need to do the same warm up from Easy Fit 1.0. You'll understand soon enough. Warm up however you want. 

Upper A

Block 1

A1: pullups x 5-10 reps

A2: military press variation (or lateral raise) x 5-10 reps (10-15 reps if lateral raises)

15-20 minute AMRAP

Block 2

B1: incline dumbbell curls-2-3x6-12

B2: single arm cable or band pushdowns or skull crushers-2-3x8-15

Lower A

Block 1

A1: Bulgarian split squats or reverse lunges x 5-10 reps

A2: kettlebell swings x 10-15 reps

15-20 minute AMRAP

Block 2

B1: calf raise-2-3x10-20

B2: abs exercise of choice-2-3x10-20

Upper B

Block 1

A1: single arm rows x 5-10 reps

A2: bench press variation (or pushups) x 5-10 reps (15-30 reps if pushups, or use a more challenging pushup variation for less reps)

15-20 minute AMRAP

Block 2

B1: concentration curls-2-3x6-12

B2: single arm cable or band or dumbbell overhead extensions-2-3x8-15

Lower B

Block 1

A1: front squat or clean & front squat variation or goblet squat x 5-10 reps

A2: single leg or B stance RDL x 5-10 reps

15-20 minute AMRAP

Block 2

B1: calf raise-2-3x10-20

B2: abs exercise of choice-2-3x10-20

Train 4 days per week.

Walk 60 minutes per day every day.

Eat your 1 gram of protein per pound of bodyweight.

Establish a calorie deficit, surplus, or maintenance depending on your goal.

What's AMRAP?

As many rounds as possible.

Auto-regulation 

The beauty of the 15-20 minute AMRAP for the main 2 exercises each session (or 3 exercises in Easy Fit 1.0) is the flexibility of auto-regulation.

As you get stronger and more conditioned, you may do more reps, more sets, or more weight per exercise.

On days when you're tired, you may do less sets per exercise.

On days when you're feeling strong, you can go heavier and test strength while doing fewer rounds (also known as sets).

On days when you're all hyped up on crack cocaine (not recommended....coffee would be better), you can do moderate weights and lots of sets (rounds), ramping up the volume in the condensed — 15-20 minute — period of time.

These workouts should only take about 25-30 minutes total. 

4 days per week.

Minimal equipment is required.

So what's stopping you from dedicating 8 weeks to doing either of these programs? Do it and make great gains.

Nutrition

This could be both the easiest fat loss plan OR the easiest muscle gain plan if calories are appropriately accounted for either goal.

Aim for about 1 gram of protein per pound of bodyweight per day. 

If trying to prioritize fat loss and weight loss, eat in a 500-700 calorie deficit each day. 

If trying to prioritize muscle gain and weight gain, eat in a 200-300 calorie surplus each day. 

You can use any eating schedule that works for you.

I enjoy incorporating intermittent fasting a couple days per week, particularly if I'm in a fat loss phase. That's just a personal preference, though, so do with that information as you please.

Thanks for reading!

~ Benen