Eat in a small calorie deficit
Consume enough protein daily
Lift weights consistently
Focus on progressive overload
Train each major muscle group 2 to 3 times per week
Prioritize compound exercises
Keep cardio moderate
Get enough sleep every night
Stay hydrated
Track body weight and measurements
Adjust calories based on progress
Limit ultra-processed foods
Eat mostly whole, nutrient-dense foods
Maintain consistency over time
Manage stress
Recover properly between workouts
Avoid extreme dieting
Keep daily activity high
Use proper exercise form
Be patient and stay consistent