8/ Eat and recover for growth
Training creates the stimulus. Recovery builds the muscle.
• Eat enough calories • Get sufficient protein • Sleep 7–9 hours • Allow your glutes to recover
7/ Train close enough to failure
Your working sets should be challenging.
Most sets should finish with approximately 0–3 good reps left in the tank.
If you could easily perform 10 more reps, the set probably wasn’t stimulating enough.
8. Stay consistent, not extreme
The leanest people are not perfect.
They just repeat the basics longer than everyone else:
Protein. Training. Steps. Sleep. Hydration. Patience.
That’s the real “secret.”
7. Sleep properly
Poor sleep increases hunger, cravings, stress, and low energy.
If you want to stay lean, don’t ignore recovery.
7–9 hours of quality sleep makes a huge difference.
