Strength train 3–5 times per week
Focus on compound exercises like squats, deadlifts, push-ups, rows, and lunges
Use moderate weights with controlled form
Increase resistance or reps gradually over time
Train each major muscle group consistently
Include core exercises such as planks, dead bugs, and leg raises
Add cardio 2–4 times per week
Mix steady-state cardio and interval training
Eat enough protein daily
Maintain a balanced calorie intake
Prioritize whole foods
Reduce excess sugar and ultra-processed foods
Stay hydrated
Get 7–9 hours of sleep each night
Manage stress regularly
Be consistent with workouts and nutrition
Track progress with photos, measurements, or strength gains
Allow time for recovery between sessions
Keep body fat in a healthy range
Maintain good posture
Stay active throughout the day