The 24-Hour Solution | Blog | Studio Fit

Oct 10, 2016

The 24-Hour Solution

Motivation, BLS

A 24-Hour Guide To Improved Health, Less Fat and More Energy!

Often we are asked 'What do I need to do exactly to get results?'

Unfortunately there is no exact formula or perfect plan, if there was I'd be a very rich man!

On the other hand there are strategies that work time and time again for real guys with real lives and we are using them and the results are great!

After working with hundreds of real men with busy lives over the last 2 years and working with thousands of clients over the last 10 years with great success we have got as close to the perfect plan and exact formula as possible.


The problem for most people seems to be two fold...

1. Guys want an easy quick fix or want to be told exactly what to do. As mentioned unfortunately this doesn't exist (although I believe we have gotten pretty close)

2. Guys overwhelm themselves with information in the search for perfection and then end up never really taking any action at all and never build the habits and consistency needed to get real results


What you need to so is find a plan that you can integrate into your lifestyle and make it as simple as possible to stick to and get results.

This usually starts with building habits and breaking your behaviours down into manageable chunks


This 24-hour guide is a morning, afternoon and evening breakdown of what guys should do every day to improve health, burn fat and feel awesome. Print it out and stick it on your fridge.

This 24-Hour guide is about taking action and not overwhelming yourself with too much information so here I’m going to break down what 24 hours looks like for a Bigger, Leaner, Stronger body that results in more energy, better health and all round alpha male status.

What to do in the MORNING

Get out of bed

Sounds obvious but if you’re reaching for the snooze button as soon as your alarm goes off you aren’t getting enough sleep, or at least enough quality sleep.

Right now, get out of bed as soon as your alarm goes off and get the day started right.

Drink a large glass of water

Your body needs water to live and to be bigger, leaner and stronger, right now you’re dehydrated so have a large glass of water before you do anything else. You’ll instantly have more energy.

Drink a super shake

Super shakes are great way to start the day. Most of us wont cook at breakfast and cornflakes aren’t going to cut it. Make a protein rich super shake to start the day with the right nutrients and fuel what lies ahead.

Got a blender and 3 minutes? Good. Here’s your recipe:

  • 1 cup unsweetened almond milk
  • 1 frozen banana (peel it the night before and stick it in the freezer)
  • 1 handful fresh baby spinach
  • 2 scoops chocolate protein powder
  • 1 huge spoonful of almond or peanut butter
  • Blend and drink
  • Take your vitamins and fish oil


    Even if you’re eating whole foods it’s likely you will have some deficiencies that will slow your metabolism and prevent you being as big, lean and strong as possible. A multivitamin can help that.

    Also taking some fish oil (around 5 grams) can dramatically increase mood and motivation as well as help burn fat.

    Have a little caffeine

    A cup of black coffee or green tea can help increase mental and physical performance. Don’t like caffeine, skip this and have another glass of water.

    What to do at WORK

    Drink a large glass of water

    Drinking water is going to be a recurring theme throughout the day so invest in a water bottle and keep it where you spend most of your day.

    Have a Bigger, Leaner, Stronger snack

    The rules – protein, fat, veggies/fruit

    Food Ideas – Hardboiled eggs, salami, beef jerky, tuna salad, mixed nuts, peanut butter, protein powder, carrots, peppers, celery, tomatoes, berries, apple.

    No B.S. bars or granola, more then likely they will be loaded with sugar and additives.

    What to do at LUNCH

    Eat a Bigger, Leaner, Stronger lunch

    We’re not measuring food and counting calories here. Instead we are using your hand to determine what food amounts you are having.

    The rules – 2 palms of protein (chicken, fish, beef etc.), 2 fists of veg, 1 fist of starchy carbs (sweet potato, rice etc.), fruit for dessert if you like.

    Drink a large glass of water

    Yes, again

    What to do in the AFTERNOON

    Have another Bigger, Leaner, Stronger snack

    The Rules – as above

    Here’s a quick recipe you can put in a Tupperware container

  • 1 cup greek yoghurt
  • 1 scoop protein powder
  • 1 handful mixed nuts
  • 2 squares dark chocolate 70% or higher
  • Stir and eat
  • Drink a large glass of water


    Told you it would be a recurring theme

    What to do in the EVENING

    De-stress for 20 minutes

    Most of us know how to go full stream but have no idea how to relax and get your body out of the ‘fight or flight mode’ you are constantly in.

    It’s up to you how you relax here but ways I would suggest are

  • Take a nap
  • Read
  • Go for a walk
  • Stretch
  • Listen to relaxing music
  • Sit in a room and do nothing
  • Do this everyday without fail for 20 minutes. No phones, computers or outside distractions
  • This will give your body a chance to get out of ‘fight or flight’ and get into the ‘rest and digest’ mode much needed to burn fat, recover and be healthy.


    Eat a Bigger, Leaner, Sronger Dinner

    The rules – the same as lunch (cook too much the lunch is sorted for tomorrow)

    Drink a large glass of water

    You don’t need to be reminded by now

    Be social

    Surround yourself with positive, likeminded people. You are the average of the 5 people you spend the most time with; so don’t hang around with assholes.

    Spend some time talking to your wife or girlfriend while preferably not looking at your phone screen or the TV. If you have kids, do the same with them.

    Follow your sleep ritual

    If you don’t have one here’s one to follow

  • No caffeine after 2pm
  • Turn off your TV and computer before bed (preferably 1 hour minimum)
  • Make a decaf tea, listen to music/the radio or read something
  • Keep your bedroom cool.
  • Have a shower
  • Have a small pre-bed meal (a protein shake and an apple will do)
  • Sleep for 7 hours minimum. This will help your body recover from your workouts, rejuvenate your brain and improve your life. Less then this will slow recovery and hinder results as well as slow brain power.

    Repeat every day

    Consistency is key, this stuff doesn’t work if you do it every now and then.

    What about the workout program?

    If you’re already signed up to Bigger, Leaner, Stronger you are on the right track. Turn up to your workouts and give it 100% even if you’re having a day where you don’t feel like it.

    If not here are the rules

  • Train 3-4 times a week
  • Utilise strength and metabolic workouts
  • Use compound exercises
  • Go as heavy as you can with good form

    If you’re not signed up to Bigger, Leaner, Stronger CLICK HERE to grab a quick chat with one of our coaches completely free of charge to see if we can help you in some way.

    You’re at a crossroads and you have a choice

    Follow route A, the route that you always follow that may have led to you being bad shape, not having the life you desire and feeling like crap because of low energy and little motivation.

    Or follow route B, the route I am leading you down. This way you will have more energy, be healthier and have the body and happiness you deserve.

    Make sure you download this blog in PDF version right now and stick it on your fridge to remind you exactly what you should be doing everyday.

    As another little gift to you I’ll give you an adherence sheet you can also stick on your fridge and tick off every time you stick to the plan. Get the 1 page adherence chart instantly here. No need to enter any details.

    Remember its not about being 100% compliant and obsessed, do these things 80% of the time and you will see great results just like the guys I work with do.



    Sound good?


    Then welcome to Studio Fit, its a pleasure to meet you :-)