Joshua Hash of the Strength Side believes getting lean doesn’t require endless cardio sessions, restrictive diets, or tracking every calorie. In a recent YouTube video, he outlines five sustainable habits that have helped him stay lean approaching 40 while building a stronger, more athletic body.
Rather than relying on extreme fat-loss methods, Hash focuses on simple practices that are easy to maintain year-round.
Walk More Throughout the Day
Hash says walking is one of the most underrated fat-loss tools available. Instead of relying on intense cardio, he recommends increasing daily movement through regular walking.
He shares the example of a friend who became lean simply by walking 20,000 steps a day while working at a standing desk.
“Work hard to build muscle, work slow and steady to burn fat,” Hash said.
While 20,000 daily steps may not be realistic for everyone, he believes reaching around 10,000 steps can make a significant difference. He also stays active between strength sets instead of sitting down, often accumulating several thousand steps during a single workout.
Use Jump Rope for Efficient Conditioning
Hash also recommends jump rope as one of the most time-efficient conditioning methods.
He explains that jumping develops coordination, leg power, and cardiovascular fitness while remaining surprisingly joint-friendly when performed correctly.
“I rarely go over 10 minutes,” he said while describing his preferred workout of one minute jumping followed by one minute of rest for a total of 10 minutes every other day.
According to Hash, this simple routine helped him quickly lose the extra weight he gained after returning from a vacation.
Add Resistance to Your Walks
Walking becomes even more effective when resistance is added.
Hash recommends sled drags, loaded carries, or simply walking with a kettlebell or dumbbell. These exercises challenge the legs, core, posture, and grip while elevating the heart rate without placing heavy stress on the spine.
He also credits sled dragging, popularized by Ben Patrick (Knees Over Toes Guy), as an effective way to build lower-body strength and conditioning safely.
Simplify Nutrition With the “Cut One” Rule
Rather than following restrictive diets, Hash prefers a habit-based strategy he calls the “Cut One” rule.
“I use a technique called cut one,” he explained.
Instead of overhauling an entire diet, he recommends eliminating just one food that consistently leads to overeating, whether that’s chips, sugary drinks, pastries, or desserts. Replacing that habit with a healthier alternative makes long-term adherence much easier.
Build Muscle With High-Rep Calisthenics
The final piece of Hash’s system is high-repetition bodyweight training.
Exercises like push-ups, pull-ups, dips, squats, and hanging leg raises help build muscle while also improving conditioning. He frequently uses simple “every minute on the minute” workouts, such as performing 20 bodyweight squats at the start of every minute for five consecutive minutes.
“We think we need long gym sessions and tons of cardio,” Hash said. “But I’m always amazed with how much you can change with five minutes of push-ups, five minutes of squats a day.”
The Takeaway
Hash encourages viewers to avoid trying every strategy at once. Instead, he recommends choosing one or two habits and practicing them consistently. Whether it’s walking more, jumping rope, cleaning up one nutritional habit, or adding daily calisthenics, his message is that sustainable routines outperform short-term extremes when it comes to staying lean for life.
About the Author
Jeremiah Oliva
Jeremiah Oliva is a writer passionate about fitness, sports, and active living. He has experience in songwriting and managing content and social media for online radio and magazine platforms.
He covers HYROX, CrossFit®, and competitive fitness, with a focus on performance, mindset, and athlete development.
Outside of writing, Jeremiah trains in boxing, cycles, explores the outdoors with his kids, and plays the guitar.
