I Simplified Fitness Out Of Necessity (Here’s How)

Gabe Johansson
2 min readAug 1

Even though I post about diet and training on the internet every single day, I don’t spend a whole lot of time thinking about it.

I use simple systems for eating and working out that don’t take much time at all, so I can focus most of my energy getting better at my day job, marketing my newsletter, program, and coaching, and enjoying time with my growing family.

(Side note: I recently crossed $100k in sales since I started my job as an automotive service advisor/manager only 4 months ago. Super cool, and only going up from here!)

And due to my schedule, I don’t want to spend too much time thinking about what to eat or how to train.

I simply follow the plan and it works every time.

For diet, I either eat foods like beef and rice, an obnoxious amount of Greek yogurt, eggs, and cheddar cheese.

Or if I’m out and about, I’ll have burgers and fries, steak quesadillas, or Panda Express chicken teriyaki.

The only rules I follow?

Eat at least 120g protein and hit my daily calorie goal.

Of course, eating foods that make me feel good physically and mentally is important, so I keep that in mind too.

As for training, I keep it incredibly simple.

Lately, it’s been high rep bodyweight and dumbbell training at home in a push, pull, legs fashion.

And since my weight selection is limited, I’m pushing to add reps each week longer than I usually would before I move up to my heaviest set of dumbbells which is 30lbs.

So instead of using a more typical rep range like 8–12…

I’m using a ridiculous rep range of 10–30.

It’s going to take a long time to get my 25lbs lateral raises from the 15 reps I hit last week all the way up to 30 reps before increasing the weight, all while keeping form on point.

Regardless of equipment or rep ranges, the same principle applies:

Push harder than last time.

I track my workouts in Apple Notes, and my diet and body weight in MyFitnessPal, and just keep following the plan.

Not much thinking necessary lol

The reason I created the fat loss guide I give new newsletter subscribers in the first place is so you can simply learn the systems, apply them, and get results.

Want to learn more about said guide and newsletter?

Then head on over to the link below:


Any questions? Let me know.

Talk soon,


Gabe Johansson

Man. Husband. Father. Fitness Coach. I went from skinny fat to strong and fit. Now I'm on a mission to help 1000s get in great shape https://GainsWithGabe.com