These timeless, science-backed tips will help you burn fat, build muscle, and feel incredible, without wasting time on fads or trends.
Getting in shape before summer isn’t about quick fixes, crash diets, or extreme restrictions. It’s about committing to the small, consistent habits that actually move the needle and knowing which ones to ignore.
This list cuts through the instagram noise. These 33 rules are built on science, experience, and real-world results. No fads. No fluff. Just the stuff that works, for real people with busy lives.
Apply them consistently and watch your body, energy and confidence transform.
Let’s go…
Training Rules…
1. Prioritise strength training 2–4 times per week.
2. Focus on compound movements (squats, deadlifts, presses, rows).
3. Don’t skip the warm-up. Your joints and muscles will thank you.
4. Train with intensity, you should finish feeling like you worked.
5. Progressive overload is key. Lift more or do more over time.
6. Track your lifts. What gets measured gets improved.
7. Don’t train for soreness, train for performance.
8. Cardio has a place, use it to build your engine, not punish yourself.
9. Include some interval work once or twice a week.
10. Rest properly between sets when lifting heavy.
11. Don’t major in the minors — get strong first, then worry about extras.
12. A bad workout is better than no workout. Show up.
Nutrition Rules
13. Hit your protein target, aim for 1.6–2.2g per kg of bodyweight daily.
14. Eat mostly whole foods: lean proteins, veg, whole grains, healthy fats.
15. Stay hydrated, 2–3 litres of water per day is a good starting point.
16. Track your food for a short period to build awareness.
17. Don’t fear carbs, they fuel your training.
18. Fat loss requires a calorie deficit. No way around it.
19. Don’t drink your calories.
20. Snack with purpose, not boredom.
21. If you’re eating out, check the menu in advance.
22. One meal doesn’t ruin your progress — but consistency does the work.
23. Stop chasing perfection. Be consistently good instead.
24. Protein and plants at every meal is a solid rule to live by.
Lifestyle & Recovery Rules
25. Get 7–9 hours of quality sleep each night.
26. No screens 30 minutes before bed.
27. High stress = harder fat loss. Find outlets.
28. Walking is underrated. Aim for 8–12k steps per day.
29. Alcohol slows progress. If you want change, cut back.
30. Plan your week in advance: workouts, meals, and priorities.
31. Surround yourself with people who support your goals.
32. Trust the process. You don’t need a new plan every week.
33. If you’re struggling, ask for help. Guidance saves time, energy, and stress.
There you have it! That’s the recipe…
You don’t need more hacks, you need better habits.
This list isn’t about being perfect. It’s about stacking simple, effective behaviours that move you toward your goal, consistently.
Start with 2 or 3 rules and build from there. Stick to the ones that matter.
Stay away from gimmicks. And if you want support putting this all into action, reach out.
We’re here to help you build the strongest, leanest, most confident version of you, before summer and beyond.
And if you need a extra dose of accountability and coaching… simply reach out!
Team P6