Eat in a small calorie deficit or at maintenance
Consume enough protein daily
Lift weights consistently
Focus on progressive overload
Train each major muscle group multiple times per week
Prioritize compound exercises
Keep cardio moderate and consistent
Get enough sleep every night
Stay hydrated
Track body weight, measurements, and strength
Adjust calories based on progress
Limit ultra-processed foods
Eat mostly whole, nutrient-dense foods
Maintain consistency over time
Recover properly between workouts
Avoid excessive alcohol
Manage stress
Keep daily activity high
Be patient and stay consistent