• Progressive overload: add weight when all reps are achieved with clean form.
• Rest between sets: 45–90 sec for circuits; 90–120 sec for strength work.
• Step goal: hit your daily step target — NEAT is a significant fat loss driver.
• Hydrate: 3–4 litres of water daily — dehydration mimics hunger.
• Track every session — record weights, reps, how you felt, and daily steps.
• Mobility: 10 min daily — hips, hamstrings, thoracic spine.
• Progressive overload: add weight when all reps are achieved with clean form.
• Rest between sets: 45–90 sec for circuits; 90–120 sec for strength work.
• Step goal: hit your daily step target — NEAT is a significant fat loss driver.
• Hydrate: 3–4 litres of water daily — dehydration mimics hunger.
• Track every session — record weights, reps, how you felt, and daily steps.
• Mobility: 10 min daily — hips, hamstrings, thoracic spine.