Скачать или смотреть How To Get Lean And Stay Lean Forever

Losing fat is one thing, but staying lean for life is a whole different game. Most people regain weight because they rely on short-term diets instead of sustainable habits. After helping 100+ people transform, I’ve realized that long-term leanness comes down to 5 key habits.

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1️⃣ Stay Active – Maintain High Energy Flux

• Lean people don’t eat less, they move more (10K+ steps daily + cardio 2-3x weekly).
• Eat more, burn more → Boosts metabolism & makes fat loss maintenance effortless.

2️⃣ Keep Your Diet Simple

• Lean people don’t chase variety—they stick to 4-5 simple, macro-friendly recipes.
• Too tasty = Overeating, Too bland = Unsustainable → Find a middle ground.

3️⃣ Fix Your Sleep

• Poor sleep = More cravings, more hunger, muscle loss instead of fat loss.
• Follow these 3 sleep rules:
✅ Eat dinner 3-4 hrs before bed
✅ Avoid caffeine 8 hrs before sleep
✅ Sleep & wake up at the same time daily

4️⃣ Prioritise Protein in Every Meal

• Every meal should have 25-30% protein + 10g fiber.
• Higher protein intake = More muscle, better fat loss, fewer cravings.
• For convenience, a whey protein supplement can help meet daily targets.

5️⃣ Strength Train Regularly

• Muscle boosts metabolism—someone who lifts weights burns more fat even at rest.
• Do 3-4 weight training sessions weekly with progressive overload.
• Focus on compound lifts (squats, deadlifts, presses) for faster results.

Follow these 5 habits consistently, and you’ll never struggle with fat gain again.