Before we get into how you can build an amazing body only training 2 days a week, we first need to talk about what it actually takes to achieve one.
The first part of achieving an amazing body is getting to a low body-fat percentage.
This is what creates that Vacation Lean look (which my whole system is built around).
The way you get to a low body-fat percentage is by consistently staying in a calorie deficit.
When you get lean enough, your entire appearance starts to change.
Your face gets leaner, your physique becomes more defined, and your abs start showing.
You start looking noticeably more athletic and muscular.
The second part of building an amazing body is getting stronger on what I call your Built Movements.
Built Movements are the exercises I build your training around based on the physique you’re trying to create.
For men, that usually means putting more emphasis on movements that build the shoulders and upper chest.
For women, the emphasis is different.
We usually put more attention toward movements that build the glutes, legs and areas that create shape.
Why Training 4 to 6 Days a Week Can Be Counterproductive for Fat Loss
So now we know the 2 things it takes to build an amazing body:
1. Consistently staying in a calorie deficit to get to a low body-fat percentage.
2. Getting stronger on your Built Movements.
Now let’s talk about why training 4 to 6 days a week can be counterproductive when you’re trying to lose fat.
For years, I followed the same 4 to 6 day a week programs you’ve probably tried before.
Trust me, I ran all of them.
The problem was the more I trained, the hungrier I got.
And if staying in a calorie deficit is what actually gets the fat off, you can probably already see the problem.
I was training 4, 5, sometimes 6 days a week because I thought doing more was going to help me lose fat faster.
But all of that extra training was making me so hungry that sticking to my diet became harder.
Think about it.
If the calorie deficit is what actually gets the fat off, and training 4 to 6 days a week is making it harder for you to stay in that calorie deficit, how is doing more helping you get lean?
That was the problem I kept running into for years.
How It All Comes Together
But now you’re probably thinking:
“Okay, Dillon, you just told me in order to build an amazing body, I need to get stronger on my Built Movements.”
“So how am I supposed to do that only training 2 days a week?”
If you’re an experienced lifter wanting to get that Vacation Lean look on my program, our goal will simply be to maintain your muscle and strip the fat off.
And training 2 days a week is plenty to do that.
I go into more depth on this in Can You Lose Fat and Build Muscle at the Same Time?
If you’re a relatively new lifter, research shows you can still build muscle training only 2 days a week.
I break down the research behind this in How I Lost 50 Pounds in 4 Months Training Only 2 Days Per Week
So now that you know training 2 days a week is plenty to build and maintain muscle
And that training 4 to 6 days a week is counterproductive when you’re trying to lose fat
Why are you still training 4 to 6 days a week trying to get that Vacation Lean look?
You don’t need to spend your life in the gym to build an amazing body.
You need to train 2 days a week, get stronger on your Built Movements, and get the fat off.
Final Thoughts
I spent years refining this approach and doing so many unsustainable things that never got me to where I wanted to be.
And I don’t think you should have to go through all that just to figure out what actually works.
If you want to know a little bit more about me, you can read my story here:
If you want me to personally set this up for you, you can apply for my coaching here.