1. Don’t Eat Within 3-4 Hours of Bedtime
Eating close to bedtime can lead to feeling bloated or heavier the next morning. By going to bed on an empty stomach, your body burns fat during sleep instead of digesting food. This habit not only helps maintain leanness but can also improve digestion and sleep quality.
2. Avoid Low-Calorie “Diet” Foods
Low-calorie foods often lead to overeating because they don’t satisfy hunger. Instead, focus on high-calorie, nutrient-dense foods like steak, eggs, and butter, which keep you fuller for longer. Eating satisfying, whole foods prevents constant trips to the kitchen and helps regulate appetite naturally.
The Warrior Diet | Book Summary
3. Intermittent Fasting (IF)
Fasting creates a calorie deficit without complicated diets. Popular approaches include:
- 24-hour fasts once or twice a week.
- 16/8 split: Eat within an 8-hour window and fast for 16 hours.
- 20/4 split: Feast for 4 hours and fast for 20 hours.
- One or two meals per day: Simplify eating and reduce calorie intake naturally.
The common rule: eat less and stick to structured eating windows for weight control.
4. Steak and Eggs Diet
Steak and eggs are high-protein, high-fat staples that keep you satiated while fueling muscle growth. They’re also low in carbs, helping regulate insulin and support fat loss.
5. Walking for Fat Loss
Walking is underrated but effective. It burns calories, reduces stress, and promotes fat loss without the joint strain of jogging. Even 30 minutes of daily walking can boost metabolism and improve muscle definition.
6. Lift Weights
Weightlifting is essential for building and maintaining muscle, especially while losing fat. To optimize results:
- Take short rest breaks (30-60 seconds) between sets.
- Lift in a controlled manner to engage muscles fully.
- Treat weightlifting like a high-intensity workout to get your heart pumping and maximize calorie burn.
Advanced routines like Vince Gironda’s or adaptations like the Hollywood Physique method can add variety and challenge.
7. Skip Breakfast
The notion that breakfast is the “most important meal of the day” is marketing hype. Skipping breakfast reduces your eating window, making it easier to consume fewer calories. Two nutrient-dense meals (lunch and dinner) are often enough for optimal energy and body composition.
8. Exercise Daily
Daily movement, whether walking, lifting weights, or even jogging, keeps metabolism high and reinforces discipline. Rest days are unnecessary excuses to skip activity—rest happens during sleep. Consistent activity keeps you physically and mentally sharp.
9. Sign Up for a Challenge
Committing to a fitness event, such as a mud run, marathon, or Tough Mudder, forces you to train and stay motivated. A clear goal ensures discipline and consistency, pushing you to get in shape.
10. Manage Cheat Meals Strategically
If you indulge in a cheat meal or binge, balance it out by skipping a meal the next day. This approach maintains your weekly calorie goals while allowing occasional treats. It’s simple: indulgence requires compensation.
11. Eliminate Junk Food from Your Home
If junk food is within reach, you’ll eat it. Stock your kitchen with fresh, whole foods that require preparation, and avoid keeping snacks in the house. Late-night cravings are easier to manage when unhealthy options aren’t available.
Final Takeaways
- Discipline over indulgence: Simplify your eating habits by fasting, eating fewer meals, and sticking to whole, high-calorie foods.
- Consistency is key: Walk daily, lift weights with intensity, and engage in physical challenges to stay motivated.
- Outsmart cravings: Control your environment by eliminating temptations and planning cheat meals strategically.
By following these practical tips, you’ll stay lean, strong, and in control of your health without overcomplicating the process.
