In today's article, I want to take a step back from reviewing the scientific literature and instead provide you with more simplistic strategies, ones you can easily implement into your daily routine and ensure long-term success!

I'm going to go through three habits of mine which I implement daily to ensure I, at very least, stay in pretty good shape throughout the year.

The most comprehensive meta-analysis we have to reference was done by Morton et al. According to this meta-analysis, the average amount of protein required to maximise lean mass is approximately 1.6 grams per kg of body weight per day.

Regular walking will help you:

1. Burn extra calories and shed body fat

2. Improve your cardiovascular health

3. Boosts immune function

4. Improve your mood

5. Possible even extend your life

We all know getting a good night sleep is important; it's one of the pillars of optimal health, alongside nutrition, exercise, hydration and stress management. It's also hugely important for body composition and supporting weight loss endeavours.

Yes, you can absolutely increase strength in a calorie deficit! All you who work with me are a testament to this – consistently smashing new lifting personal bests. The scientific literature also supports this with a new meta-analysis done by Murphy and Koehler.

The key to consistency is making the desired action habitual — part of your routine. The only way to do this is to do it frequently enough that you don't consider whether or not you should do it, or if you have time, or perhaps if you should do it tomorrow — you just do it!