If you want to transform your body into a leaner more muscular physique, I will discuss 5 things you need to do.
How do I know?
I went from 26% to sub-12% body fat during my body transformation that was just under 24 weeks by working out less than an hour a day.
In fact, I went from a 36-inch waist to a lean 30 inches and achieved sub-12% body fat while working out for just an hour a day at a $10 gym (shout out to Planet Fitness).
I didn’t use steroids, gimmicks, or any “secret hacks.”
I just used a sustainable, science-backed approach to fitness, all of which is based on everything written in my book, Build Muscle Get Lean: The Only Two Rules You Need to Build a Leaner, More Muscular Body.
Here’s the kicker:
I’m over 40 years old, completely natural, and living proof that building muscle and losing fat doesn’t require extreme diets, endless cardio, or expensive equipment.
If you’re ready to cut through the confusion and finally transform your body, keep reading.
Why Most Fitness Advice Fails
The fitness industry thrives on confusion.
Every day, you’re bombarded with advice like:
- “This is the ONE exercise you need”: Every influencer has their “secret” move, but it’s different every time.
- Endless fat-loss trends: HIIT, keto, carb cycling… the list goes on.
- Overpriced programs: Too many “experts” just want to sell you supplements or coaching packages.
The truth?
None of these are necessary.
Instead, focus on these five principles that worked for me and will work for you.
The 5 Steps I Took to Build Muscle and Lose Fat
1. Set the Right Goal
Most people fail because their goals are vague or misaligned with their actions.
If your goal is to feel good or check off “worked out today” on your to-do list, that’s fine.
But if your goal is to transform you body by building muscle and getting lean, you need a clear plan that prioritizes:
- Progressive Overload: Consistently increasing the weight or reps you lift.
- Calorie Control: Understanding how much you’re eating and why it matters.
- Sustainability: A plan you can follow for life, not just a few weeks.
The first step is to define your desired outcome.
For me, it wasn’t about looking “jacked” or shredded—I just wanted to lose fat, build muscle, and feel confident year-round.
2. Maintain a Sustainable Calorie Deficit
You can’t out-train a bad diet, and no amount of cardio will fix overeating.
Transforming your body requires sustaining a caloric deficit.
Need to know how to create one?
Start with this TDEE calculator to determine your maintenance calories.
Here’s what worked for me:
- Focus on calorie balance: Fat loss happens when you burn more calories than you consume. It’s that simple.
- Eat high-volume, low-calorie foods: Think lean proteins, vegetables, and whole grains that keep you full without overloading on calories.
- Prioritize protein: Protein is the most important macronutrient for building muscle and staying satiated. Aim for at least 1 gram of protein per pound of body weight.
I didn’t follow a specific “diet.”
Instead, I made small, sustainable changes, like swapping out sugary drinks for water or choosing grilled chicken over fried.
Over time, these small changes led to big results.
3. Ditch the Scale as Your Sole Progress Metric
The number on the scale is just one data point—and an unreliable one at that.
Here’s why:
- Body composition matters more than weight: I lost 23 pounds of fat and gained 8 pounds of muscle, but my weight only dropped by 8 pounds.
- Water weight fluctuates: Daily weight changes are often due to water retention, not fat loss or muscle gain.
- Use better tools: I recommend DEXA scans to measure body fat and muscle mass accurately. If that’s not an option, use calipers or track progress with photos and measurements.
This mindset shift helped me stay consistent, even when the scale wasn’t moving.
Focus on how you look, feel, and perform, not just a number.
4. Prioritize Progressive Overload and Protein (The 2 P’s)
Muscle growth boils down to two things. If you want to transform your body, you must challenge your muscles and give them the nutrients they need to repair and grow.
Here’s how I applied this:
- Progressive overload: Every week, I aimed to lift slightly more weight or complete more reps. For example, if I benched 100 pounds for 8 reps last week, I’d try for 9 reps this week or increase the weight to 105 pounds.
- Protein intake: I consumed at least 1 gram of protein per pound of body weight daily. This meant incorporating protein-rich foods like chicken, fish, eggs, and Greek yogurt into every meal.
To save time, I used machines for most exercises.
They’re efficient, easy to use, and allow for quick adjustments, which kept my workouts under an hour.
5. Transform Your Identity
This step is the most overlooked if you want to transform your body, yet it’smost important.
To achieve lasting results, you need to change how you see yourself:
- Adopt a fitness-first mindset: See yourself as someone who eats well, works out consistently, and takes care of their body.
- Commit to consistency: Show up every day, even when motivation fades. Consistency beats intensity over the long run.
- Celebrate small wins: Every extra rep, every healthy meal, and every day you stick to your plan is progress.
Your mindset will determine your success.
When you start thinking of fitness as “just what you do,” it stops being a chore and becomes a lifestyle.
Why My Plan Works
Here’s what makes my approach different:
- It’s sustainable: No crazy diets or extreme workouts—just a plan you can follow for life.
- It’s efficient: My workouts take less than an hour, leaving you time for other priorities.
- It’s adaptable: Whether you’re at a $10 gym or a hotel fitness center, the principles remain the same.
Take the Next Step
If you’re ready to:
- Build muscle while losing fat.
- Achieve sustainable, drug-free results.
- Transform your body and mindset.
Then it’s time to take action.
Check out my book, Build Muscle Get Lean.
It’s the only program you’ll ever need to:
- Understand the science of fitness and nutrition.
- Build muscle and lose fat simultaneously.
- Gain the confidence to take your shirt off at the beach.
No gimmicks. No shortcuts. Just results.
Get the book today and start your transformation.