Lift weights 4–6 days per week
Focus on compound lifts: squat, deadlift, bench press, overhead press, rows, pull-ups
Use progressive overload every week
Keep workouts intense and time-efficient
Train each muscle group 2 times per week
Eat in a small calorie deficit
Consume 0.7–1.0 grams of protein per pound of body weight daily
Prioritize whole foods
Limit processed foods, sugar, and alcohol
Track calories and macros consistently
Sleep 7–9 hours per night
Walk 8,000–12,000 steps per day
Add cardio 2–4 times per week
Stay hydrated
Be consistent for months, not days
Avoid crash diets
Recover properly between workouts
Measure progress with photos, scale, and strength levels