Getting lean isn’t about doing more. It’s about doing the right things consistently. Here are my Top 5 rules for losing fat and building muscle 👇 1️⃣ More isn’t better. Better is better. Six average workouts per week won’t move the needle. Three intentional, hard sessions, pushing close to failure, will. Adaptation only happens when you train hard enough and recover enough to do it again. 2️⃣ Diet matters more than training. Prioritize minimal-ingredient foods with a strong emphasis on protein. Before carbs and fats, hit ~40g of quality protein per meal. This supports muscle growth, improves recovery, and keeps you full so calories don’t creep up. 3️⃣ Recovery is non-negotiable. Sleep 7–9 hours per night. This is where progress happens. Muscle repairs, hormones normalize, your brain clears waste, and energy comes back. Chronic under-sleep = elevated cortisol = stalled fat loss. 4️⃣ Movement is medicine. 10k steps a day isn’t hype—it’s foundational. It keeps metabolism high, impro...