Lift weights consistently
Focus on progressive overload
Train compound movements
Keep protein intake high
Maintain a calorie deficit to lose fat
Prioritize whole foods
Track your calories and macros
Sleep 7 to 9 hours per night
Stay hydrated
Do cardio regularly
Be consistent for months, not days
Reduce alcohol intake
Manage stress
Keep body fat low enough to show muscle
Train each muscle group multiple times per week
Use proper form on every lift
Recover adequately between workouts
Avoid crash diets
Measure progress with photos, weight, and strength
Stay patient and disciplined