Getting into the best shape of your life in 2025 can be boiled down to three key areas: training, nutrition, and lifestyle.
But here’s the thing—we all know what to do – eat better, lift weights, focus on sleep – so why aren’t we doing it?
Before you can even think about your workout split or macro distribution, you need to figure out two essential things.
But first…
1 – Start With Your “Why”
The first thing you need to do is to ask yourself the most important question: why do you want to do this? What’s the driving force behind your decision to make a change and get in the best shape of your life?
Maybe you want to feel strong and healthy enough to keep up with your kids, confident enough to step into any room with your head held high, or healthy enough to live out your bucket list and do all the crazy things you’ve always dreamed of doing.
The thing is, your “why” doesn’t have to fit anyone else’s idea of what’s important. It can be about aesthetics, your health, feeling stronger, or setting an example for your family. The key is that it must matter deeply to you. Write it down.
I know this might sound a little “woo-woo’ or a bit out there – but trust me, this is a crucial step in actually making a change.
2 – Define What “Getting In The Best Shape of Your Life” Means to You
Now that you’ve figured out your why, you need to define what the best shape of your life means to you.
Because getting into the best shape of your life is going to look a bit different everyone.
We all have different starting points and different goals.
For some, they need to lose 20 pounds of fat and want to get as lean, but muscular as possible.
While others need to put on 20 pounds of muscle and want to look as huge and humanly possible like C Bum and the Hulk had a baby.
And some of us are skinny fat and not exactly sure what we need to do. All we do know is that we hate what we see in the mirror with our shirts off.
Now, if you find yourself in a position like this where you’re not really sure what to do next – bulk or cut – then ask yourself this:
If I were to gain even more body fat than I currently have right now now over the next 6-12 months, how would I feel about my physique?
If you answered “yeah, I could live with a a bit more body fat while I’m putting on muscle” – then you should do that – focus on building muscle and bulking up. Your physique will benefit from the added muscle and you won’t freak out when you inevitably gain a few pounds of fat.
But if the thought of gaining even 1 more pound of fat makes you want to vomit in your mouth, then you should definitely focus on losing fat first and getting leaner before you transition to focusing on building muscle and putting on mass.
Nutrition
The Three Numbers to Track
Now that you’ve decided what you’re going to focus on – losing fat or building muscle – we can now calculate the calories and macros needed to get there.
When it comes to changing your physique and getting into the best shape of your life, your nutrition is going to be a huge driver in your success and I think it’s where a lot of people get tripped up and make things too complicated.
To make meaningful progress while keeping things simple, you should pay attention to three key numbers:
- Calories: This determines whether you gain weight or lose weight. We burn a certain amount of calories per day and if we eat more than that we gain weight. When we eat below that number, we lose weight.
- Protein: Aim for 0.7-1 gram per pound of body weight daily to support muscle growth and recovery. If you’re focusing on fat loss aim for a bit more protein than if you’re focusing on building mass.
- Fiber: Essential for digestion, gut & colon health, as well as satiety, shoot for at least 25-38 grams per day.
I actually built a free Notion calorie calculator to make this all super simple. All you do is plug in your information and your goals to calculate your numbers. The great thing about this calculator is that you can create multiple different sets of numbers for different stages of your journey. For example, you can create a set for your cutting phase, then a maintenance phase, and then a bulking phase.
After you have your numbers ready to go, it’s time to start tracking.
I recommend using Cronometer. Its one of the best and most comprehensive apps available and I’ve made an entire video series on how to get started with Cronometer so check that out too if you’re interested.
The goal is not to become a robot who tracks everything that they eat for the rest of their lives. That would be a miserable existence. But you should track everything you eat for a short period of time. Even doing so for two weeks will be such an eye opener into what you’re already eating and you’ll be able to gauge foods better going forward.
Create Your Go-To Meals
Instead of tracking every single thing you eat throughout the day, a good strategy is to come up with a few of your favorite go-to meals that you rotate during your journey. This minimizes decision fatigue, controls variables, and ensures that you hit your numbers by crafting these meals specifically based on the numbers we calculated earlier.
Staying consistent with your nutrition is a hell of a lot easier when you have a handful of go-to meals you genuinely enjoy that are crated exactly to reach your goals.
These meals should:
- Hit your calories and macro targets
- Be easy to cook
- Take less than 30 min to prepare
- Be tasty…enough.
Here are some ideas to get you started:
- Breakfast: A “fakeaway” breakfast burrito with scrambled eggs, turkey bacon, spinach, and a low-carb tortilla. Or try overnight oats topped with protein powder, fresh berries, and a drizzle of honey.
- Lunch: A DIY “Chipotle bowl” with grilled chicken, cilantro lime rice, black beans, and a scoop of guacamole. Or a loaded turkey burger with sweet potato wedges.
- Dinner: Teriyaki salmon with a side of steamed broccoli and garlic cauliflower rice. Or chicken stir-fry with plenty of colorful veggies and a ginger-soy sauce.
Meal prepping can save you time and help you stick to your plan. Use tools like a Notion meal planner to stay organized and ensure your meals align with your goals.
Training
Lift Weights
If you are trying to get in the best shape of your life then strength training should be at the core of your fitness routine. When you lift weights, the goal shouldn’t be to work so hard and so fast that you’re huffing and puffing all over the place to burn calories. That’s not how you should approach strength training. Instead, it’s to challenge your muscles by putting tension on them, breaking them down so they come back stronger. This is how you build muscle and transform your physique.
Lifting weights is one of the most effective ways to change your body composition, improve strength, and support long-term health as well. Now, you can train however you like—whether it’s calisthenics, powerlifting, or bodybuilding—what matters most is finding a style you enjoy and can stick with. Personally, I prefer a bodybuilding-style training because it’s practical, efficient, and highly effective at targeting specific muscles for growth. You should choose what you enjoy and can stick with for a long time.
Don’t stress about being perfect—just aim to show up consistently and challenge yourself. Whether you’re doing bodyweight exercises or lifting super heavy at the gym, the goal is still the same: put tension on your muscles to stimulate growth and strength by exerting enough effort each set to see a result. In order to spark muscle growth you need to be training with enough intensity by training close to or all the way to failure. You need to train fucking hard.
Intensity isn’t everything though. Progressive overload is the key to growth. This means gradually increasing the weight, reps, or intensity of your workouts over time so you’re progressing in one way or another. So if this week you can only do 9 reps of bench press with 185 pounds, but the following week you’re able to get 11 – that’s progressive overload and you know you’re getting stronger and building muscle.
Trying to fit all your workouts in during the week can be tough and more is not always better. You can make great progress only training two days per week. But if you can or want to train more that’s fine too. If you’re not sure where to start, here’s a weekly workout split based on every weekly availability:
Click here to get all the workouts for these options.
- 2 Days/Week:
- Full-body workouts both days.
- 3 Days/Week:
- Push, pull, legs.
- Lower, Upper, Full Body
- Full Body, Full Body, Full Body
- 4 Days/Week: Upper/lower split.
- Full Body, Full Body, Full Body, Full Body
- Upper, Lower, Full, Full
- Lower, Upper, Lower, Upper
- 5 Days/Week or More:
- Full Body, Full Body, Full Body, Full Body, Full Body
- Full Body, Full Body, Full Body, Upper, Lower
- Legs, Push, Pull, Full, Full
- Legs, Push, Pull, Lower, Upper
- 6 days/week
- Legs, Push, Pull, Legs, Push, Pull
- Lower, Upper, Lower, Upper, Lower, Upper
- Full Body, Full Body, Full Body, Legs, Push, Pull
- Full Body, Full Body, Full Body, Full Body, Upper, Lower
- Full Body, Full Body, Full Body, Full Body, Full Body, Full Body
The Role of Cardio
Contrary to popular belief, you don’t need hours of cardio to get in great shape. But let me ask you this: if you had to travel everywhere by foot or cover a large distance on foot, would you rather walk the whole way or run the whole way? I know personally I would choose walking. Why? Because it’s sustainable, low-impact, and doesn’t leave you gasping for air. Your fitness journey should follow the same principle—play the long game with something you can stick to it might take longer to get there but you’ll enjoy the ride a lot more.
Walking is one of the most underrated tools for staying active and healthy. Getting 8,000-10,000 steps a day is a simple way to increase your calorie burn without the exhaustion or stress that comes with other forms of cardio. Walking also lowers cortisol levels, helps clear your mind, and improves your overall recovery from workouts. Think of it as a stress-free way to stay consistent with your activity levels. You don’t need any fancy equipment, and it’s something you can easily fit into your day—whether it’s walking around your neighborhood, pacing during a phone call, or taking the stairs instead of the elevator.
Walking is also a great way to burn calories without increasing your hunger a ton like other forms of more intense cardio.
Incorporate walking into your daily routine by scheduling it like you would a workout. This small, sustainable habit can have a huge impact over time, helping you chip away at your fitness goals without burning out. Remember, consistency beats intensity when it comes to the long-term game.
Lifestyle
Now that we’ve covered the foundations of training and nutrition, let’s talk about lifestyle. These are the habits and routines that will either support your fitness journey or hold you back. You can train hard and eat right, but if your lifestyle is working against you, progress will be harder to sustain. This is where real transformation happens—by aligning your daily life with your fitness goals.
Prioritize Sleep
Sleep is your secret weapon, and its impact on your fitness journey cannot be overstated. Did you know that sleep deprivation reduces your physical performance by up to 30%? According to Dr. Matthew Walker’s “Why We Sleep,” even losing just a few hours of sleep can significantly impair your muscle recovery and fat loss efforts. During deep sleep, your body releases growth hormone, which is critical for repairing and building muscle tissue.
When you’re trying to lose fat, sleep helps regulate hunger hormones like ghrelin and leptin. Poor sleep disrupts this balance, leaving you hungrier and more prone to cravings the next day. It’s no wonder that people who sleep less than six hours a night are more likely to struggle with weight gain and fat loss.
Imagine running on fumes during a workout or needing an extra 500 calories just to stay awake—these are the hidden costs of not prioritizing rest. Aim for 7-9 hours of high-quality sleep in a cool, dark room. Invest in blackout curtains, an eye mask, and earplugs if needed. The payoff is immense: better recovery, sharper focus, and a body that’s ready to perform. Don’t underestimate how transformative good sleep can be—it’s the ultimate game-changer in both fat loss and muscle building.
Alcohol and Progress
Alcohol can derail both muscle-building and fat loss. While it’s possible to drink and still make progress, it’s worth understanding the trade-offs. Alcohol interferes with recovery, disrupts sleep, and adds empty calories that don’t help your goals. If you’re serious about getting in the best shape of your life, consider cutting back or abstaining for a while.
Stress Management
Chronic stress can derail your fitness journey. Managing stress is just as important as managing your workouts and diet. Incorporate activities like meditation, breathwork, or journaling into your routine. Even simple practices like deep breathing can lower stress and help you stay focused. Reducing stress doesn’t just improve your mental health; it directly impacts your ability to build muscle and lose fat.
Play The Long Game
This isn’t a 30-day transformation. Real, sustainable change takes time. Think in terms of years, not weeks. Embrace the process and trust that small, consistent actions will lead to big results. Remember, the goal isn’t just to get in shape but to stay in shape for life.
Build Habits, Not Just Goals
No Zero Days
Adopt the mindset of “no zero days.” This means doing something every day that moves you closer to your goal, even if it’s something small. For example, if you didn’t make it to the gym, you could go for a 20-minute walk or do some bodyweight exercises at home. If you ate more than you planned at lunch, you could balance it with a lighter, protein-rich dinner. The goal is to keep the momentum going and remind yourself that progress isn’t about perfection but persistence. Small actions, taken consistently, add up over time and keep you moving toward your goal.
Never Miss Twice
Life happens, and sometimes you might miss a workout or indulge a bit more than planned. That’s okay—what’s important is how you respond. Commit to never missing twice in a row. For instance, if you skip a workout one day, make it a priority to get back to the gym the next day. If you have a cheat meal, follow it up with healthy choices that align with your goals. This approach prevents small setbacks from snowballing into a pattern and keeps you on track in the long run. The key is resilience, not rigidity.
Action > Knowledge
Most of us already know the basics: eat well, move more, and get enough sleep. The challenge lies not in knowing what to do but in consistently doing it. This is where action takes the spotlight. Even if you start small, like adding one vegetable to your dinner or taking the stairs instead of the elevator, every action counts. The momentum you build from taking action creates a snowball effect that makes future choices easier and more automatic. Knowledge is power, but action turns that power into real results.
Final Thoughts
2025 is your year to make it happen. Here’s the truth: we all know more or less what needs to be done to get in great shape. The problem is we’re not doing it. That’s where the real challenge lies—bridging the gap between knowing and doing. If you’re ready to make a real, lasting change, I’m here to help.
Whether it’s through my 1-on-1 coaching to guide you every step of the way, or my Project Reset health and fitness Notion template to streamline your journey, I’ve got tools to make this process simpler and more effective for you.
This year, you’re not just going to think about your goals, you’re going to achieve them.