9 basic steps to a fitter, leaner you.

1) Never sit for more than an hour

2) Follow a high-protein diet

3) Lift weights 3x per week

4) Walk 10k steps per day

5) Get 7 hours of sleep

6) Follow the 80/20 rule with whole foods Eat high-quality, nutrient-dense foods 80% of the time. For example: - Rice - Fruit - Eggs - Meat - Vegetables For the remaining 20%, enjoy whatever you like.

7) Make exercise fun

8) Drink 2 cups of coffee a day-preferably black

9) Stay hydrated. Proper hydration facilitates fat loss. Often, feelings of hunger are actually thirst. Staying hydrated reduces the likelihood of overeating and snacking between meals.