You're trying to get in shape, right? You want to lose some weight, build some muscle, or maybe just walk up a flight of stairs without feeling lightheaded. So, you start asking around, reading articles, searching for that one magical secret that’ll make it all easy.

But guess what? There is no magic. Sorry to disappoint, but the answer is way simpler than that, so simple you’ll probably roll your eyes at me. But hear me out.

You know what it is? Consistency. Yeah, I know, it’s not glamorous. It’s not flashy. It’s not some new diet where you only eat seaweed and quinoa out of a coconut shell. But it’s what actually works.

The Secret of Consistency

At our house, meal prep is a priority. I grew up eating pasta, but nowadays we replace the calorie-dense noodles with delicious spaghetti squash. Do we still enjoy old-school pasta? Of course. Just in moderation.

Well, the secrets to getting strong and lean are simple enough that you'll be underwhelmed. You might even ignore these "hacks" for that very reason. But that would be a big mistake. Because if you apply these six secrets, you're almost assured to see progress and likely even substantial growth in all areas of your life. 

1. Meal Prep: Like You're Hosting a Dinner Party for a Week

Let’s start with food, because if you're like me, that's where it all goes downhill. We’re not talking about slapping together a PB&J five minutes before you head out the door. No, no, no. You need to plan like your Italian grandmother is coming over for dinner… every night… for a week. 

Really, you can't just wing it when it comes to meals. You ever try to wing it? It’s 8 p.m., you’re starving, and what do you do? You grab whatever’s closest. Bag of chips, a couple of cookies, maybe that leftover pizza from two nights ago that somehow looks more appealing now that it’s cold.

But here’s the thing: Real success starts in the kitchen. You must prep your meals. Yeah, I said it—meal prep. I know it sounds like a chore, but trust me, if you don’t plan your meals ahead of time, it’s game over. You know those people who are all lean and fit and never seem to struggle? Guess what—they’re prepping their meals while the frustrated folks are watching Netflix and raiding the pantry.

Here’s what you do:

• Pick a day, maybe Sunday, when you’re not running around like a maniac.
• Batch cook your food. We’re talking chicken breasts, veggies, maybe some spaghetti squash if you want to feel fancy.
• Store it all in containers, because when you’re hungry during the week, you’re not going to make good decisions. If you’ve got healthy meals ready to go, you’ll eat them. If not, well, good luck.

And listen, do I still eat pasta? Yeah, I do. I mean, I grew up in an Irish-Italian household. But I don’t eat it like I used to, and I balance it out with stuff like zucchini noodles. You think I want to be seen buying zucchini noodles? No, but I eat them. Because consistency.

2. Sleep: Not Just for Babies and Lazy Cats

And don't even get me started on sleep. You ever have one of those days where you're dragging? You know why? You didn’t sleep enough. It’s not because you didn’t have your $8 latte or didn’t meditate long enough—you need sleep.

Let’s break it down:

• Go to bed at the same time every night. I don’t care if you’re watching some show and you’re "only one episode away." You know that turns into four more episodes. Get your tail in bed.
• Create some kind of bedroom routine that says, "Hey, body, it’s time to relax." Read a book, take a shower, whatever. But make it a habit.
• Keep your bedroom like a cave—dark, cool, quiet. If your partner likes to stay up scrolling on their phone, tell them to take it to the couch.

If you’re not getting at least 7 hours, don’t even try to tell me you’re too tired to work out. You’re tired because you didn’t prioritize your sleep. Simple as that.

3. Train Like You Mean It (But Don’t Hurt Yourself)

You ever go to the gym and see that guy who’s lifting weights like he’s in an audition for an action movie? It’s like, relax, buddy, you’re not getting cast as the next Marvel superhero. You don’t have to pull a hammy to get in shape.

You want to make progress? You must be consistent with your workouts. But here’s the kicker—you don’t need to be in the gym six days a week. Nope. You don’t even need to be there five. What you need is a plan, and you gotta stick to it.

Here’s how:

• Hit the gym four days a week. Lift weights, do some squats, hex-bar deadlifts, and press some stuff over your head. Some pull ups, or even modified pull ups if you're getting started. Simple. You don’t need to reinvent the wheel.
• Focus on form. You don’t need to listen to the knuckleheaded fitness "influencers" on social media who tell you to "touch your tailbone to the floor when squatting." Like, really? Is that good advice for everyone? Of course not! Lift smart and train based on your exercise history and injury limitations. The goal here is to get stronger without herniating a disc.
• Throw in some conditioning, for the heart and lungs, on the off days. And I don’t mean spend hours on the elliptical while scrolling cat videos on TokTic. Do 20-30 minutes of walking, maybe a light jog, that’s it.

You show up consistently, do the work, and before you know it, you'll see measurable results. Just don’t try to rush it—good things take time.

4. Accountability: Because Your Couch Isn’t Gonna Tell You to Get Off It

Let’s be real, your couch and Netflix aren’t calling you out when you skip the gym. You need a coach who’s gonna text, “Where the heck are you? We’re lifting today!” instead of “Wanna meet up for some carrot cake?”

Here’s the thing about consistency—it’s hard to stay consistent if nobody’s holding you accountable. You think I’d be working out and eating right if nobody was keeping tabs on me? Please. Accountability is key.

• Get a workout buddy. Find someone who’ll actually show up with you, not the person who says, “Let’s work out,” and then cancels because their cat’s having a bad day. You need someone reliable.
• Keep track of your workouts. I’m not saying you have to go full-on notebook warrior at the gym, but write down what you did. When you see your progress in black and white, it’s harder to slack off.
• And if you really want to get serious, hire an experienced coach. Yeah, I said it. Get someone who’ll actually pick you up when you’re feeling lazy (figuratively speaking of course). They’ll keep you from getting too far off course.

5. Mental Toughness: It’s All Fun and Games Until You Gotta Say ‘No’ to a Banana Split

You can bench press your bodyweight, but when someone brings a banana split to the office? Suddenly, all that toughness goes out the window. Okay, they're probably not bringing in banana splits for everyone because that would be too messy. So, let's say you're using every fiber of your being to resist the carrot cake at work. Either way, stay strong, my friend—stay strong.

Now, I’m not gonna sugarcoat it. Being consistent is hard, and you’re going to hit rough patches. You’ll want to quit when things get tough. But that’s where mental toughness comes in.

• Set small goals. Don’t try to lose 50 pounds in a month. Start with losing 5 pounds, or hitting the gym four times this week. Keep it manageable.
• Be your own hype person. Stop telling yourself you can’t do it. Every time you say, “I can’t,” replace it with, “I got this.”
• Visualize success. Yeah, it sounds corny, but trust me. Picture yourself reaching your goal, whether that’s getting stronger, losing weight, or just feeling better about yourself.
• Accept that you’re human. You’re gonna mess up. You’re gonna eat the wrong thing or miss a workout. Big deal. The important part is to forgive yourself and back on track the next day.

6. Celebrate Wins That Aren’t on the Scale

And can we talk about the obsession with the bathroom scale for a second? It’s like people think if they’re not dropping pounds every day, they’re failing. But guess what? Bodyweight on your bathroom scale isn’t everything. You need to track bodyfat too, plus these other things.

• Take pictures. When you’re working hard, sometimes the mirror tells you more than the bathroom scale does.
• Track your strength. How much weight can you lift now compared to last month? Are your clothes fitting better? These things matter.
• Notice your energy. Are you more alert, sleeping better, feeling more confident? That’s progress, my friend.
• Celebrate the small stuff. Whether it’s lifting heavier, running farther, or just feeling better, these are all victories worth celebrating.

Summary:

You don’t need the latest diet craze, the fanciest gym equipment, or a magic pill to get results. What you need is to show up, do the work, and do it over and over. Yeah, it sounds boring, but that’s the truth. And if you stick with it long enough, you’re gonna wake up one day and realize that all those little steps added up to something big, just not your waistline.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online longevity program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.