Eat in a small calorie deficit
Consume enough protein daily
Lift weights consistently
Focus on progressive overload
Train each muscle group 2 to 3 times per week
Prioritize compound exercises
Keep cardio moderate
Increase daily steps and general activity
Sleep 7 to 9 hours per night
Manage stress effectively
Stay hydrated
Track body weight, measurements, and strength
Adjust calories based on progress
Avoid excessive junk food and liquid calories
Be consistent over months
Recover properly between workouts
Use proper form on all exercises
Limit alcohol intake
Eat mostly whole, nutrient-dense foods
Get enough fiber
Maintain a sustainable routine