A close friend recently asked for a concise cheat sheet to get into better shape in 2026. The following is a short, minimally edited tactical plan for someone with limited time and kids.
DIET
Focus on the Slow‑Carb Diet. Allow one cheat day per week to indulge, making the plan sustainable. The 4‑Hour Body and related articles/one-pagers summarize the approach well
EXERCISE
Prioritize two-handed kettlebell swings twice weekly. Start with a beginner kettlebell tutorial, then follow a progression article on swings and affordable alternatives
In 2005, interest in kettlebells reinvigorated, a return to the United States led to the purchase of one 53‑pound kettlebell. One set of 75 swings one hour after a light, protein‑rich breakfast, twice a week on Mondays and Fridays, was performed. Initially 75 consecutive reps weren’t possible, so multiple sets with 60 seconds between were done until the 75 total was reached. Total swing time for the entire week was 10–20 minutes
The goal wasn’t spectacle but clear six‑pack abs. In six weeks, bodyfat reached the lowest level since 1999 and the goal was achieved. Progress continued to heavier bells and higher rep work, translating to substantial deadlift gains
While many are wringing their hands, recall the 1970s when an oil shock, rationing, speed limits, recession, and little venture capital defined the era. In that environment two kids without much formal education started companies that did very well. Opportunities exist in bad times as well as good times, and often increase when conventional wisdom is pessimistic
A close friend recently asked for a concise cheat sheet to get into better shape in 2026. The following is a short, minimally edited tactical plan for someone with limited time and kids.
This is simplified and not medical advice — consult a physician before starting any new supplement or program.
A few basics:
DIET
Focus on the Slow‑Carb Diet. Allow one cheat day per week to indulge, making the plan sustainable. The 4‑Hour Body and related articles/one-pagers summarize the approach well
EXERCISE
Prioritize two-handed kettlebell swings twice weekly. Start with a beginner kettlebell tutorial, then follow a progression article on swings and affordable alternatives
BASICS
SUPPLEMENTS / SIMPLE RULES
This set of changes should be more than sufficient for an initial 4–6 week reboot; the 4‑Hour Body contains much more detail for deeper exploration
Happy New Year