1. Prioritize Strength Training (3–5x/week) - Why: Lifting weights builds lean muscle, increases metabolism, and improves insulin sensitivity. - Science: More muscle = higher resting metabolic rate. Even at rest, you’ll burn more calories. - Best style: Compound lifts (squats, deadlifts, presses, rows) + progressive overload. 2. Incorporate Sprint Intervals or HIIT (1–2x/week) - Why: High-intensity bursts improve fat oxidation, VO2 max, and hormonal profile. - Science: Sprinting triggers EPOC (afterburn), boosting fat loss while preserving muscle. - Example: 6 x 30s sprints with 90s rest = massive metabolic return in under 20 minutes. 3. Dial In Your Nutrition (High-Protein, Whole-Food Focus) - Protein: Aim for 1.6–2.2g/kg of body weight daily to support muscle growth and satiety. - Carbs & fats: Use carbs to fuel training, healthy fats to support hormones. - Avoid: Ultra-processed foods, sugary drinks, excess alcohol. 4. Optimize Recovery (Sleep + Stress Management) - Sleep: 7–...