Taking control to feel empowered.
As summer winds down, I’ve been reflecting on what I like to call my intentional decadence phase. Yes, I planned it. I gave myself permission to loosen the reins, enjoy some long dinners, plenty of good food, and far too many craft beers - especially those hazy NEIPAs (delicious, but let’s be honest, they’re practically fat in a can).
Here’s the twist though: this wasn’t “falling off the wagon” or a loss of self-disciple.
It is risk analysis, Lean-style.
After-holiday loads are never a surprise, right? I’d trained (not harder or more, but) consistently and even lost 1 kg of fat by the end of May - I essentially created a buffer, an inventory of “wiggle room,” to earn this indulgence or rather counter-measure to a known high-probability and high-frequency “risk”.
Now, all “extra” fun must come to an end. With autumn approaching, it’s time to switch gears again: rebuild your discipline muscle, get back into flow, and tone up both body and mind, returning to a normal amount of fun.
When people think about losing fat or getting fit, they often imagine punishing gym sessions or meticulously counting every calorie. In true Lean fashion, though, I like to ask: where’s the waste in that? More importantly, how can we apply Lean principles, especially the 80/20 rule, to achieve results without overburdening ourselves?
The 80/20 rule
The 80/20 rule, also known as the Pareto Principle, tells us that 80% of results often come from 20% of the effort.
In Lean, this translates to focusing on high-value activities that make the most significant difference while eliminating unnecessary motion, overprocessing, and wasted energy.
Let’s face it, most of us don’t need to overhaul our lives. We need to stop wasting energy on the wrong things and double down on the 20% of habits that make 80% of the difference.
Also, the perfect framework for enjoying life’s 20% pleasures while still hitting 80% of the habits that keep us Lean and fit.
Where “Normal Life” trips us up
If you’re like me (or like most people I coach and talk to), the challenges aren’t exotic, they’re everyday:
The office cake that somehow lands on your desk every Friday.
The “I deserve this” takeaway after a long day, when cooking feels like punishment.
Promising yourself a workout in the morning but hitting snooze (again).
Bingeing “just one more” Netflix episode and suddenly it’s midnight - sleep sacrificed.
(For me) That craft beer, wine, or Epoisse that doesn’t look like much until you realise it’s become a nightly ritual.
None of these is a catastrophe. They’re just small leaks in the system. These leaks could be anything from skipping a workout because of a busy day to indulging in unhealthy snacks when stressed. And Lean tells us: small leaks compound into big waste.
So how does this apply to fitness and fat loss?
Let’s walk through it the Lean way.
Step 1: Identify value
In Lean, we start with value. What do you really want? For most of us, it’s not six hours at the gym every week or obsessing over spreadsheets of macros. It’s feeling stronger, lighter, healthier and having energy left over to live life.
That’s your value. Everything else is negotiable.
Step 2: Spot the 20% that matters
Here’s where the 80/20 magic kicks in. Research shows that when it comes to fat loss:
Nutrition is king: You can’t outrun a bad diet. The bulk of fat loss comes from what you eat, not how many hours you sweat.
Strength training is queen: It keeps your metabolism humming and sculpts the lean body you’re after.
Consistency trumps intensity: It’s not about the perfect workout or the ultimate diet - it’s about the small, steady changes you can sustain.
In other words, focus on the 20% of actions that drive 80% of the outcome.
Step 3: Lean waste hunt
(TIMPWOOD style) is a systematic approach to identifying and eliminating waste in your fitness routine. Let's apply Lean's eight wastes (TIMPWOOD) to fitness:
Let’s apply Lean’s eight wastes (TIMPWOOD) to fitness:
Transportation: Driving 30 minutes to a gym you dread? Waste. A short home workout may give you more bang for buck.
Inventory: Stockpiling “health foods” you never eat, while you still raid the biscuit tin.
Motion: Endless cardio machines while scrolling your phone? Motion without meaning. Busy, but not value-adding.
People: Training partners who demotivate you, or gym buddies who talk more than train (we all know them).
Waiting: Queuing for machines at peak gym time. Swap for bodyweight moves and cut the faff more likely, PROCRASTINATING, waiting for the perfect time, actually to start exercising or meal planning!
Overproduction: Overcomplicating meal prep with 10-ingredient “superfoods” when chicken, veg, and rice would do.
Overprocessing: Tracking every gram obsessively. Logging every crumb in MyFitnessPal when you only need a rough sense of portions. You only need enough information to make better choices.
Defects: Copycat random exercise programmes causing injuries from poor form or excessive effort with little effect or progress.
Strip out the waste, keep what delivers value.
Step 4: Flow & Standard Work in Fitness
Lean loves flow - smooth, continuous, predictable processes. Fitness works the same way.
Create a flow: Instead of random workouts, design a simple routine that cycles through push, pull, legs, and cardio.
Standard work: Prepare a go-to set of meals (your “lean fuel kit”) that satisfies your taste buds and meets your nutritional needs without fuss.
Visual management: Use a tracker, sticky notes, or even fridge magnets to “see” your progress, because what’s visible gets DONE!
Step 5: Kaizen – Small Steps Forward
Here’s where Lean Thinking shines. Getting fit isn’t about drastic overhauls; it’s about Kaizen -continuous improvement in small, linear steps.
Start with a 10-minute walk after dinner.
Swap one sugary snack for a protein alternative.
Do two 15-minute strength sessions a week, not aim for seven.
These micro-improvements compound into big wins.
That’s Leaner Living.
Are you interested in improving your life and doing less, better. Then I am looking for a small number of beta testers for my new app Leanier.
Bringing it together – The 20% that matters
Here’s what consistently makes the most significant difference (for me, and for most normal humans). Imagine this: Instead of punishing yourself with fad diets and endless burpees, you:
80/20 your nutrition by focusing on protein, vegetables, and portion control 80% of the time - leaving 20% for wine, chocolate, or curry night, OR, Use 20% of the time to meal prep 80% of your meals
80/20 your training by sticking to short but effective workouts each week instead of exhausting yourself daily. Just 2–3 short but effortful sessions a week can make you stronger, protect your muscles, and keep your metabolism ticking.
80/20 your mindset by tracking the habits that matter (sleep, steps, strength) while ignoring the noise.
On top of that? General thinking:
Daily movement: Walking, stretching, dancing in your kitchen - it all counts.
Sleep: Hard to train discipline if you’re permanently knackered.
Consistency over perfection: Skipped a workout? Ate the cake? No Lean process is perfect. Reset flow and move forward.
The result? Less waste. More flow. Sustainable fat loss. A Lean body and a Lean life.
Why this works?
Because Lean, fitness, and fat loss all share the same truth:
Value drives decisions.
Waste needs to be eliminated.
Flow beats stop-start effort.
(Kaizen) Small improvements compound into transformation.
Getting fit and losing fat doesn’t need to be a chore on top of chores.
When you apply Lean Thinking and the 80/20 rule, you cut through the clutter, focus on what really works, and build habits you’ll actually keep.
Being fit, like being Lean, isn’t about doing more. It’s about doing just enough of the right things - brilliantly.
