Let's face it, we all want to look good.

There's nothing quite like the satisfaction of slipping into a pair of jeans that fit just right, or catching a glimpse of yourself in the mirror and thinking,

"Hey, I look pretty damn good"

But maintaining a lean physique? Now that’s a different story.

It's one thing to shed a few pounds for a special occasion, but it's quite another to keep those pounds off in the long run.

I know this because, like many, I've been there.

I've seen the scale go down, then up, then down again.

I've bought clothes in multiple sizes, just in case.

I've tried every diet under the sun, only to find myself back where I started, with a pint of ice cream in one hand and a sense of defeat in the other.

After years of this rollercoaster, I decided to stop letting my weight control me.

I took a deep dive into nutrition and exercise science, and I developed a plan.

Not a quick fix, not a diet, but a lifestyle.

And guess what?

It worked.

I'm not a supermodel, but I'm healthy, I'm lean, and I'm happy with my body.

So, how did I do it? Here's the playbook.

Protein is your friend 🥩

Aim for about 1 gram of protein per pound of body weight each day. Why? Because protein helps to build and maintain muscle mass, which in turn helps to burn fat. Not to mention makes you look sick AF. And no, you don't have to live on chicken breasts and protein shakes. There are plenty of tasty, protein-packed foods out there. Greek yogurt, anyone? Just kidding…sort of.

Sleep is not for the weak 🥱

It's for the wise. Aim for 7-9 hours of sleep each night, and try to keep your sleep and wake times consistent. Yes, even on weekends. I know, it's a tough pill to swallow, especially for the night owls among us. But trust me, your body will thank you. And who knows, you might even become a morning person. Stranger things have happened.

Move it or lose it 🏃🏻‍♂️

Get some form of physical activity each day. This doesn't mean you have to become a gym rat or run marathons. On the days you’re not lifting, a brisk walk, a yoga class, or even a dance party in your living room can do the trick. And if you're short on time, a quick but intense cardio session can be surprisingly effective. Just get your heart pumping and your blood flowing. And remember to breathe. Seriously, don't forget to breathe. If you’re not sure where to get started with your movement- here’s the article you need.

Eat the rainbow 🌈

Incorporate fruits and veggies into your meals. They're packed with vitamins, minerals, and fiber, and they add color and variety to your plate. Plus, they can help to keep you feeling full and satisfied. So go ahead, have that apple. Or that carrot. Or that beet. Just maybe not all at once.

Track your intake 📊

Keep a record of what you eat. This might sound tedious, but it can be a real eye-opener. You'd be surprised how quickly those little nibbles and snacks can add up. Plus, tracking your food can help you to better understand your eating habits and make healthier choices. There are plenty of apps that can make this process easier. I promise, it's not as bad as it sounds. Well, mostly.

Step on the scale ⚖️

Weigh yourself daily. Yes, daily. This can help you to keep track of your progress and stay accountable. But remember, the number on the scale is just a number. It doesn't define you or your worth. And it's normal for your weight to fluctuate from day to day. So don't stress if you see a small increase. It's probably just water weight. Or that extra slice of pizza you had last night. But we're not pointing fingers.

So there you have it, folks. A simple, practical guide to maintaining a lean physique. It might not be as exciting as the latest fad diet, but it's sustainable, and more importantly, it works. And at the end of the day, isn't that what matters most?

Maintaining a lean physique doesn't have to be a constant battle. It's about making small, manageable changes that add up over time. So why not give it a try? Start with one or two of these habits, and once you've got those down, add another. Before you know it, you'll be on your way to a healthier, leaner you. And who knows, you might even start to enjoy it.

After all, as the saying goes, 'The journey of a thousand miles begins with a single step.' Or in this case, a single gram of protein, hour of sleep, or step on the scale.

So let me ask you…

…are you tired of the same old song and dance when it comes to losing weight? Are you ready to ditch the fad diets and the false promises, and start making real, lasting changes? If so, and you're ready to lose fat, build muscle, and gain confidence, then I have just the solution for you.

My online fat loss coaching program is specifically designed for men like you. It's not about quick fixes or empty promises. It's about providing you with the tools, knowledge, and support you need to transform your body and your life.

With my program, you'll learn how to establish healthy habits that will not only help you achieve your fitness goals, but will also set you up for long-term success. You'll have access to personalized workouts, tailored nutrition plans, and regular check-ins to track your progress. Plus, you'll become part of a community of like-minded individuals who are on the same journey.

So are you ready to take control of your health and start living your best life? It's time to stop wishing for change and start making it happen. Click below to apply for coaching and begin your transformation today. Because it's not just about looking good, it's about feeling good, too.

And you, my friend, deserve nothing less.