Your Action Plan

Four habits drive almost all of the change:

• Strength train 2 to 4 times a week — the single biggest lever on body composition
• Eat 0.7 to 1 gram of protein per pound of body weight to build and hold muscle
• Sleep well and recover — muscle is built during rest, not during the workout
• Watch trends, not daily numbers — weight swings 2 to 5 pounds a day from water alone

Stop chasing a number. Chase a body that is strong, energetic, and durable. The weight you can lift, the stamina you carry through a long day, and how you feel in your own skin tell a truer story than any scale.