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If there’s one thing I’ve learned in over 30 years of fitness training, it’s that achieving a lean, strong, and healthy body isn’t about a quick fix - it’s about creating a lifestyle.
Sure, you can lose weight in a few weeks, but to maintain it, boost your energy, and truly enjoy the process, you need a plan that’s simple, effective, and sustainable.
Getting lean and keeping lean - that's where the 'juice' is.
Let me share the steps that have helped my clients not just lose the weight but keep it off for good.
1. Build a Strong Foundation with Consistent Tracking:
"What gets measured gets managed." – Peter Drucker
The first step to achieving your ideal body is understanding where you are and where you're going.
This means tracking three key metrics regularly:
Weight (daily or weekly averages)
Measurements (chest, waist, hips, or any trouble spots)
Progress photos (every 4 weeks)
Weight alone can mislead you - progress photos and measurements often reveal changes that scales miss.
For a deeper dive, tools like DEXA scans or bloodwork can give you a complete picture of your internal and external health.
2. Nail Your Nutrition (top 'getting lean' tip!):
"Let food be thy medicine, and medicine be thy food." – Hippocrates
Great nutrition doesn’t have to be complicated. Focus on three key principles:
Eat the right amount: To lose fat, calculate your calories. Multiply your body weight by:
8 (if you have 40+ pounds to lose)
9 (20-40 pounds to lose)
10 (less than 20 pounds to lose)
Prioritise protein: Aim for 0.8-1g of protein per pound of body weight daily. Protein helps maintain muscle, keeps you full, and boosts fat loss.
Choose quality foods: Stick to whole, single-ingredient foods like lean meats, veggies, fruits, and whole grains 80-90% of the time.
3. Strength Train at Least 3 Times a Week:
"Strong people are harder to kill than weak people and more useful in general." – Mark Rippetoe
Strength training is non-negotiable if you want to lose fat while preserving muscle.
My go-to method for busy clients is Strength Circuits:
Pair 2-6 exercises in sequence
Minimise rest between sets
Focus on compound movements (squats, deadlifts, presses, and pulls)
This approach saves time and delivers results.
In just 90 minutes a week, you can build strength, burn fat, and increase your overall fitness.
For guidance on creating your own circuits, check out Examine’s beginner weightlifting guide.
4. Prioritise Daily Movement:
"Walking is man’s best medicine." – Hippocrates
You don’t need endless cardio to lose fat.
Walking 8-10k steps a day is one of the most underrated tools for fat loss and stress relief.
Take walking meetings
Add a post-meal stroll to your routine
Invest in a treadmill desk for work
Walking is low impact, improves recovery, and reduces cortisol - your body’s stress hormone.
For more benefits of walking, check out this Harvard article on walking and health.
5. Master Your Sleep:
"Sleep is the golden chain that ties health and our bodies together." – Thomas Dekker
Sleep affects everything - your energy, appetite, mood, and fat loss.
Without quality sleep, your results will always fall short.
Tips for better sleep:
Stick to a consistent bedtime
Keep your room dark and cool
Avoid screens an hour before bed
If you want to go deeper, check out Dr. Matthew Walker’s guide on sleep for actionable strategies.
6. Make It a Lifestyle, Not a Diet:
"We are what we repeatedly do. Excellence, then, is not an act but a habit." – Aristotle
Diets are temporary; habits last.
Start by building small, sustainable changes that align with your goals.
Every meal, workout, and walk reinforces your identity as someone who lives lean.
Want help putting all of this into action?
Take the First Step Today:
Are you a busy person who wants to…
Lose the belly
Increase energy
Improve health
Get into your best shape
Feel great
We’re still taking 4 clients this month.
Click below to see if it’s the right fit for YOU: Apply here
Looking for a clear path to results?
Jump on a FREE Fitness Strategy Call with me.
Let’s create a custom plan just for you - no more guesswork, only results.
Ian
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