The Three Essential Habits To Getting Leaner


At Athletic Pursuit we like to make fitness simple, this has a way bigger impact on our clients getting leaner and seeing lasting results. We do this by prioritising key elements from our four health and fitness pillars. To make things easier and so you can come away from this post with actionable advice, these are the three essential habits that you need to be practicing in order to get lean and stay healthy…

  • Calorie deficit
  • Strength training
  • Sleep

Yes there are other factors that contribute to being the healthiest human being you possibly can, but the above three are the essentials, the holy grail, the three habits that are needed to get you leaner and maintain your results!

Make it easier to achieve your goals by practicing these three things…


  • Download my fitness pal, an app that is very useful to keep track of your calories and help you stay consistently in a calorie deficit.
  • Remember, don’t restrict yourself on the types of foods you eat, only restrict the amount of food.
  • Strive for the 80/20 method; 80% of your intake coming from nourishing foods and 20% coming from the foods you enjoy.
  • Maintain a good balance between carbs, fats and proteins (try 40% carb, 30% protein and 30% fat) to prevent hunger and provide you with optimum energy, so you can be productive and smash your workouts.
  • No carb = No life, so eat those glorious carbs.
  • Drink lots of water and strive to get your 5 fruit and veg everyday.

Calorie deficit, scientifically proven to be the only way to lose weight, create a deficit, track via MFP, stay in it consistently and see progress.


  • Three strength sessions per week.
  • Practice the key movement patters: Push, Pull, Squat, Hinge, Lunge and Rotate.
  • Progressively get stronger through the key movement patterns. This can be done be changing the variables, for example increasing the weight and adding more volume (sets, reps and exercises).
  • Hit all key movement patterns at least once each week.
  • Only use good form, check your ego at the door!

Increasing your strength will hugely change your body shape. The more muscle you have the more calories you burn, making it easier to maintain a lean physique. You’ll improve bone density and movement efficiency making  day to day activities that bit easier, which can also lower the chance of injuries/aches and pains.


  • Choose a bed time and stick to it.
  • Limit screen time, or if you are on your screen wear blue light blocking glasses.
  • Introduce a wind down activity like reading, stretching or taking a bath before you sleep.
  • Avoid caffeine or any big meals before bed.
  • Listen to binaural beats before you sleep, these songs give off delta frequencies that have been proven to aid better sleep.
  • Take a ZMA supplement that can also add in better sleep.

If you’re thinking I struggle to get half that per night due to kids, work etc then don’t worry, the above is to optimise results. You can still see results with less sleep but you can see amazing results with more. A lack of sleep can increase stress causing you to potentially make poor decisions such as missing sessions or ordering takeaway/over eating. At the end of the day, just do the best you can in your current situation.


If you’d like to have a chat about your situation and how you can implement these habits please email:



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