Lift weights 3–5 times per week
Focus on progressive overload
Prioritize compound exercises
Eat enough protein
Aim for 0.7–1.0 g of protein per pound of body weight daily
Keep calories at maintenance or a small deficit
Avoid aggressive crash dieting
Track body weight and waist measurements
Increase daily activity and steps
Do 7,000–10,000 steps per day
Add moderate cardio 2–4 times per week
Sleep 7–9 hours per night
Manage stress consistently
Be patient and stay consistent for months
Limit ultra-processed foods
Drink enough water
Train with good form
Recover properly between workouts
Reassess calories and training every 2–4 weeks