In last week's video, I briefly covered self-sabotaging. I mentioned that as long as you don't actively self-sabotage during times of stress, you can continue progressing towards your dream physique, even during the busiest and most chaotic times, and in today's article, I want to go through this in more detail.

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.