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The ONLY 5 Habits You Need to Get Lean in 2025

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For every 10 people who try to get lean, only 1 of them will get lean and manage to keep their lean physique for good. Why Because most people rely on quick fixes that eventually fall apart, instead of building daily habits that make fat loss stick. I’ve narrowed the answer to how to get shredded down to just 5 simple daily habits. By mastering these habits myself, I recently got down to 11% body fat, and getting lean felt almost automatic. In this video, I’ll show you how to do the same. No gimmicks, no fluff. Just real, research-backed methods to help you get a lean body and stay lean. Click below to try the BWS app for free for 2 weeks, no strings attached: Click below to subscribe for more videos: Follow the fat loss experts I interviewed: Dr. Mike - RenaissancePeriodization Alberto Nunez - Team3DMJ Dr. Eric Trexler - MASSResearchReview How to get shredded habit 1: increase your energy flux. Turns out, the leanest people in the world often eat more calories while maintaining less body fat. Why Those with a lean body are being more active, being less sedentary. And because of that, they're able to match their energy balance effectively even though they're on a higher calorie diet. But a highly active lifestyle doesn’t mean you’re doing a crazy amount of cardio every day. All the experts I spoke to emphasized the power of plain old walking and just getting enough daily steps in. So here’s what I do. I already lift weights 4-5 times a week. But I also make sure I’m taking at least 8, 000 to 10, 000 steps a day. The second habit you need to get lean: self-monitoring. But with so many things you could track, how do you know what’s actually worth paying attention to Rank 1 by a long shot is body weight. The second most important thing is macros because your macros, protein, carbs, fats, and then obviously calories derived from that are the real big working gears of your diet, and they're going to have a huge effect on your results. And then rank 3 is steps. Outside of doing them for a good health effect, they’ll also potentiate your fat burning a little bit. Another thing to look for is the way your clothing fits. But to avoid overwhelming yourself, start simple. Begin with just 1 habit: tracking your body weight. Once you’ve got that down, move on to tracking your nutrition. But as powerful as those first 2 habits of getting lean are, you won’t see the results you’re after if you neglect sleep. Sleep is such a critical component of keeping muscle on your body and getting the fat off that it is what I call an absolute non-negotiable. But it’s not just about sleep quantity. Despite equivalent hours of sleep per night, Dr. Eric Trexler found that the leaner folks reported that they were less frequently feeling tired, sluggish, and sleepy throughout the day. So, you need to improve both the quantity and quality of your sleep. If you're serious about achieving a lean physique, here’s what I’d recommend you do. First, try to stick to a consistent sleep schedule. Next, watch your caffeine intake, especially in the afternoon and evening. Next, figure out how much sleep you need by spending 1-2 months being consistent with your bedtime and letting yourself wake up naturally without an alarm. That’ll help you find your ideal sleep duration. And lastly, if your lifestyle makes it hard to get enough sleep at night, naps can be a game-changer. But even with enough sleep, it’ll feel nearly impossible to get lean if you’re not eating the right foods. Start with a high-quality protein source. Think eggs, fish, yogurt, or chicken, roughly the size of your palm. Next, add 1-2 servings of fruits or veggies to most of your meals. These fiber, nutrient-rich foods will prevent you from getting hungry shortly after eating. Lastly, complete your plate with whole grains. Examples include potatoes, brown rice, oats, and/or healthy fats like avocado or nuts. Exactly what and how much you add here will vary depending on your calorie target for the day. The final habit you need to achieve a lean physique: set goals with a hierarchy. The first layer starts with your why. This is your big-picture goal. Layer 2 is your what. Think of these like the categories that make up your transformation. For example, eating healthier and sleeping better. These goals give you direction but still leave room for flexibility. Layer 3 is the how. This is where you apply the habits we went through earlier to lay out your daily routine to achieve your big-picture goal. This shifts your focus away from the outcome, like losing 20 lbs of fat, to the daily process that will inevitably get you that result. Timestamps: 0: 00 - Why Habits Are Key to Get Lean 0: 38 - Habit 1: Increasing Energy Flux 5: 40 - Habit 2: Self-Monitoring 9: 00 - Habit 3: Sleep Quality & Quantity 12: 47 - Habit 4: Build High Quality Meals 16: 44 - Habit 5: Create a Goal Hierarchy
Date: 2025-01-27

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Comments and reviews: 20

MrReese
I somewhat disagree with the body weight tracking. Yes, over a longer period of time you will most likely weigh less, but body weight by itself is not a good indicator as fat weighs less than muscles and ideally you build up muscles too. So my indicator whether it's working or not (just like that one doc in the video said later on) is just how tight I can make my pants belt fit instead; .
Also, I've been tracking my calories and proteins for over a year by now and it was an absolute game changer. Can highly recommend if you are serious about losing weight! The other gamer changer was to find foods that taste good and can therefore replace the tasty unhealthy foods. It takes some research and trial and error, but once you've found them there is no need to crave anything unhealthy anymore and that's what makes it sustainable!
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jeremy_ethier
Good solid tips. Meanwhile, some of us are actually trying to gain back both muscle and and fat this year. Starting in 2020 (you know, that time, I started dropping weight (for many reasons) and now I'm still struggling to look like my old young self. I eat at least three large very healthy meals daily, usually in a 8-10 hour window, I exercise daily and I'm moving around on my feet at least half the day. Unfortunately I seldom get even 7 hours of sleep anymore, but I don't feel tired. Everything I eat seems to just go to my belly, not my face. So maybe more sleep is really this missing piece. If anyone else is/was in this situation, please tell me what's worked for you.
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jeremy_ethier
My goal is to get lean and healthy enough to last 3 months completely stuck to a bed, and have both the energy and whichever residual muscle left to recover more easily from that.
I wanna to a specific procedure, leg-lengthening surgery (where the break your legs over, over, and over again to increase your overall height, and BOY it's recovery process essentially 3 months of bed rest, physiotherapy for 2 years, and I'm terrified of not being able to come back from that. But I want it, so so bad. I'll do my best to be in shape, so risk it all with odds in my favour.
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alpha0090
As a personal annecdote for habit 2, I am the opposite. I do not weigh myself when on a diet and training plan and just stick to it for a given time. Around 3 months. And I get the results that I want because I noticed (at least for myself) that I get too confident when I see results. Even if it's just 3kg of weight loss I usually get too confident and cheat a little daily until I'm no longer following the plan. So this is a to each their own thing. I went from 260lbs to 180lbs on my first run. Then 120lbs to 180lbs on my 2nd with noticeably larger muscle size.
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thelastyaksha
This is a bit unusual. It's incredible how much I eat. All my friends know me as someone who can consume an endless amount of any food. I never track my food or calorie intake, yet my body fat is consistently around 15%. I'm not active at all; I mostly sit at home all day and go to the gym 4-5 days a week. I'm 6 (184cm) feet tall and weigh 188(85kg) pounds. I don't sleep well, I don't do any cardio, and I don't really follow any specific diet. Watching this video made me realise how many things I'm doing wrong, yet I still seem to have the same results.
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silverbackboris
I increase NEAT by buying food for 4 days so I have to go 2 times a week to the store, also I buy my Diet Energys and sodas daily, not on bulk.
I walk 11. 000-15. 000 steps
Training now again 5-6 time in the gym
Bros telling you you will wonder like me how much more i suddenly can eat.
A good tip from Mr. Ryan Humiston was to wear a weighted vest or something like that, while losing 1 pound out it back into the vest as weight.
This weigh your caloric deficit doesn't get more as you lose morw and more weight
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DesireeDAlessandro
I tried the 2 weeks free in the app and decided to stick with it. I like having my step counter, workout tracking, and calorie/macro tracking all in one place. Areas for growth within the app: 1. Faster loading times. It's sluggish to launch. 2. I want another AI coach like Alice for nutrition that instead examines workouts. 3. Disclose that your financial institution is in Canada so people outside Canada can pay with credit cards that have no foreign transaction fees. PS, I'm down 12 lbs since Thanksgiving!
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FrndsCallMeDaz
As someone who has severe sleep Apnea which was undiagnosed for all my life until late 2023, causing me to live a completely sedentary lifestyle. I can vouch that sleep is so important, been on a CPAP for just over a year, and only since then do I have enough energy to actually enjoy working out. Still on my journey but actually feeling good about it for the first time in my life! I never understood how people got energy after a workout until I got diagnosed and in therapy.
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birgitmyschi64
I joint a gym in 2000 and worked canging my aproach to food. I lost over 30 kg within 2 years and kept it of for 22 years. Two years ago i was diagnosed with bone deteriation in my hands. I got depressed and the meds i need to take are not making is easy for me. But i foun the app and this is such a good and easy way to monitor my food. My life is changing drasticly to a better way. I will reach my best body again this year. I an sure of it and i have Jeremy to thank for.
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XxMrVossie01xX
I’m down 55 pounds (262 to 205) since mid November, I’ve been doing carnivore and intermittent fasting. Weight is stalling a bit now. Started going to the gym recently. But I’m not sure if it’s worth it with my current diet. I’m on roughly 1000cal a day. (9oz steak, 3 to 4 pieces of bacon and 2 to 4 eggs is my normal food for a day. The diet isn’t bothering me at all. Just not sure if I’m going to stop losing fat and just burn muscle.
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livelife50plus
My walking goal is between 15, 000 - 25, 000 steps per day I have lost 16kg in 6 months I. m also seeing a dietitan this week to look at getting body fat down to 15% I'm eat plant base foods My sleeping hours per day is 4 - 5 hrs per night but I dont feel tired though out the day My Why - Im 56 years old looking to keep fit and healthy, so I can enjoy my life in retirement - as they say use it or you will lose it. Great video.
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manav5941
1. 1: 00 High Energy flux: leaner actual eat more, more exercise. Low intensity cardio
2. 5: 48 Monitor your progess. Waist measure, bodyweight, nutrition, estimate calories.
3. 9: 05 Quality sleep, consistent sleep, caffeine intake regulation, customize amount of sleep, power nap.
4. 12: 52 High quality meals. Veggies, meat, fruits, whole grains
5. 17: 00 Set goals, goal hierarchy
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egocd
I'm down 8lbs since Christmas, simply by counting calories and making sure I meet my protein intake each day. I don't exercise much, if at all, and it feels perfectly sustainable for me. I will gradually start to include exercise, for all it's other benefits, and gradually increase my calories to suit, tracking everything all of the time. I want to lose another 18lbs, hopefully by the summer
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maddmaxx46
Any tips on exercising after leg day I can lift chest/back, shoulders, and biceps/triceps on certain days in the morning and then do a 30-minute cardio session in the evening with no problem. But I did leg day yesterday and I got nothing in the tank to cardio exercise in the evening or even do cardio at all today either. Tried to recover by eating a ton of protein yesterday too.
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prism8636
This is something I noticed that despite exercising 5-6 days a week, I still have to walk so many miles a day and watch my calories. Using the built by science app helped me be more effective in building my muscles, and I feel that difference. But yes walking 5-6 miles minimum a day and caloriesl tracking really keeps the weight loss happening.
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arcadepiano
46 year lean, unlike the rest of my family. i do 2 rare things first i quit eating eggs at age 21. and second i hate cars, i am ecologist. right now i arrived home walking 12 km, half of them carrying 35 kg of the supermarket food supply, as i do twice a month.
most people go on car to the gym. that's the recipe for a lazy future.
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akitax1803
ever since im on a diet and working out, i noticed i got some sort of insomnia. i have a sibling that snores alot and has alot of alarms that wakes me up. yes. but i usually could sleep through it. now i either wake up cause of them or i just wake up every 2 hours. i was more stressed of not getting my sleep for my workout then myself.
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anshipoddar
Why: i wanna become a healthy person, that's my identity. I want to live a long and healthy life and be better than everyone else. I am young now and am capable to do these things, as i get older i wanna be fit and not be suffering from pains that restrict me in any way. Health is Wealthy ad wanna be a billionaire
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tehprimelime1063
I can't wait for the day we can have a watch (or some sort of device) than monitors the calories you consumed without you having to try be accurate, that is an invention that will change the world and would help so much. . It may also cost your first born and a few limbs to purchase but a man can dream!
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papab127
why i decided to be healthy: because i realized the major connection of physical and mental health. without good physical and mental health, having financial freedom doesnt matter at all. ive lost almost 80lbs in 13 months so far. from 320 to 240lbs. my current goal is to lose arond 40lbs more in a year.
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