A lean, fit physique doesn’t have to be a summer-only affair. With these 8 strategies from NFL veteran and fitness dynamo Steve Weatherford, you can preserve trim all year round.

Often, getting lean is treated being a frantic undertaking instead of the daily norm. In a panicked rush, diets get cleaned up and training intensity, volume, and frequency go ballistic. For many people, it is deemed an annual routine. But 10-year NFL veteran Steve Weatherford is proof positive so it doesn’t have to be.


Looking at his physique, you’d think he’d been a training model who moonlighted to be a pro punter, but it really was really additional way around—until now. With more time for it to feed his body and train the best way he’s always wanted to; this new retiree is greater and leaner than previously. At 6-foot-2 and 230 pounds, Steve’s unwanted weight hovers at 5-6 percent year-round.


How does he undertake it? Live-in, professional chefs, perhaps? An MTV Cribs-worthy home fitness setup? Hardly. For Steve—and anyone else—ditching unwanted fat and keeping it away can be a question to be consistent with these few key habits.

  1. Rep Out on the Classics


There’s an occasion and a destination for a go heavy, and Steve knows it. In the NFL, he did his time with barbell power cleans, big benches, and soul-crushing squats. Sure, they’ll all help build muscle, but to take a look as strong when you are, Steve also swears which includes old-school bodyweight moves accomplished for plenty of reps.


“Some of one of the best workouts have been bodyweight,” he states. “Push-ups, sit-ups, pull-ups, lunges, bodyweight squats—there can be a million different methods to work different groups of muscles to failure. Just because you hit failure at, say, 30 reps do not imply it’s any less powerful!”


The science backs him up. While it’s somewhat obvious that high reps can make a serious caloric burn, they will also assist you to add or keep muscle. A 2014 study compared the end results of training at 25-35 reps versus training with 6-8 reps. Both groups took their sets to failure. Surprisingly, both groups gained the identical amount of lean muscle mass, however the heavier training group gained more strength. So, the lesson available for you: Do your push-ups, but do them before you can’t inflict more!


  1. Prep Meals with the Times You’ll Need Them


Eating clean can feel like no big mystery when you’ve got an abundance of time on your hands. Steve doesn’t. Each weekend, he analyses the week to return, spots the moments he’s convinced he’s not covered nutritionally, then does the job to fill the gaps.


“It’s about planning,” he tells. “Sunday nights personally, I usually spend about a couple of hours with my spouse cooking. I cook 16 chicken breasts, 2 pounds of brown rice, and prepare a bunch of vegetables. I said all in Tupperware and throw them inside the fridge. And if I know I’m destined to be gone for three days, I have a cooler pack when camping on the plane and also have my meals for three days. It’s quick, it is not difficult, and will also work for you personally, too.”


Car commuter as an alternative to train? Pack your vehicle, desk, and home with good things to crush cravings and fuel your system right. Having whole fruit, nuts, beef jerky, protein powder, along with easy-to-tote foods attainable wherever you’re makes it simpler to meet a lofty nutritional goal.


  1. Time Your Cheat Meal with a Certain Workout


For hard-training, clean-eating individuals, there can be nothing more rewarding or cathartic than getting lost from the occasional cheat meal. When done correctly, this calculated indulgence can in fact be advantageous.


“For me, there is not any workout that’s more intense or maybe more demanding than my leg workout,” Steve says. “So in my opinion, my go-to post-workout meal will be a meat lover’s pizza, and my West Coast people, an In-N-Out burger with four patties, no cheese, and be afraid in the bread. I don’t concern yourself with my calories or carbs when I’m having those intense services.”


That’s while he knows where that meaty goodness will go. After a hard workout, the muscles are ultra-receptive towards the nutrients you throw at them—fast-digesting carbs make a desirable spike of insulin that helps muscle tissue replenish glycogen faster and proteins are assimilated more readily by broken-down muscle tissues. But cheat meals in addition have another important benefit: They keep your sanity if you’re at your most run-down.