if I wanted to get noticeably leaner + stronger, these are 10 changes I would make:

this is exactly what I’d do + what I have done: 1. strength train at least 4-5x a week consistently 2. follow a structured program based in strength training 3. aim for 30g protein at every meal 4. focus on building muscle + fat loss (lean is just visible muscle + low body fat) 5. walk, walk, walk — and no, you don’t need 20k steps a day but 7k-10k is a good goal. get a walking pad + get them in! 6. focus on workouts that are 30 - 50 mins consistently instead of 2 hr workouts twice/week 7. track your progress. sometimes it can feel like you’re not making any meaningful changes — but you are. maybe you can’t see it yet, but you’re getting stronger 8. implement progressive overload and/or follow a plan that does it for you 9. stop relying on motivation to get you to workout. motivation comes and goes but having a plan + committing to it no matter how you feel…that’s when results will come! 10. be PATIENT. there are years between these pictures and a bunch of ups and downs + lessons I learned along the way. I’m so glad I stuck to the plan + simplified my workout journey because the results have been worth it 🫶🏼