You’re ready, you’re motivated — you’re going to crush your gym goals in 2025.
But if you really want to make it last, celebrity trainer Jason Walsh tells The Post to avoid being too ambitious, which can be the enemy of results — and to use his 70/30 approach to really see results.
Walsh, whose clients include Jake Gyllenhaal, Pedro Pascal, Matt Damon, Miles Teller, Alison Brie and Bradley Cooper, shared his best advice for making “new year, new you” a reality.
3 Being too “ambitious” ultimately won’t help you in the long run. Come up with a realistic plan you will stick to, Walsh said. Drazen – stock.adobe.com
Embrace reality
First things first: If you’re not going to the gym already, expecting yourself to go for an hour a day, five days a week probably isn’t terribly realistic.
“Find a routine that works for you, isn’t overly ambitious and that you know you can keep up with,” Walsh advised.
“It’s important to make protein intake easy, set realistic goals and avoid rushing the process, as gradual progress reduces the risk of injury and promotes sustainable results. Recovery is just as important as the building.”
Go 70/30
“Achieving noticeable, physical changes is 70% nutrition and 30% training,” Walsh said.
“No matter how effective your workouts are, without proper diet (including absorbable protein) and recovery, you won’t see the desired results. A high-protein diet is essential to preserve muscle while cutting fat.”
If you struggle to get enough protein through your food, you can add a protein powder to the mix. Walsh has his own brand, RISE311, which is plant-based and avoids some of the potential digestive issues some people have with whey protein.
“I’m less concerned with the intensity of the average person’s training,” Walsh went on. “If proper nutrition and protein isn’t accounted for in the equation, they won’t reap the benefits of their workouts. Which is why finding a quality, enjoyable protein to supplement with is step one of any performance regime.”
3 Walsh stressed that the formula is 70% nutrition and 30% training. RISE311
Master the basics
Your gym may have lots of fancy equipment, but Walsh is all about tackling the classics first.
“I’m a big believer in nailing the basics of strength and form before personalizing any workout — squats, core strength and shoulder presses,” he said.
Other basic movement patterns that will show up in lots of different exercises include hinges, lunges, pushing, pulling and rotating.
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“Use those as a foundation to build upon as you incorporate gym visits into your routine. These foundations won’t change, so it’s important to get them in place and make sure they’re correct before adding more complicated movements.”
Build your routine
Walsh has no rule for how many days you need to hit the gym and how hard you need to push once you get there. But there are some elements everyone should incorporate into their routine.
“I recommend creating a structured program that includes progressive strength training, cardio conditioning and a tailored nutrition plan to fit your individual needs,” he said.
Enlisting the help of a trainer — even just for a one-off session — can help you get on the right track, whether you’re learning proper form for the first time or branching off into more complicated maneuvers.
“If you’ve never had a professional look over your movement patterns, make sure to do so before trying new exercises or attempting the heaviest weights in the gym,” Walsh said.
“Remember, the goal is a healthy body and life — so it’s best to prioritize the long game over more aesthetic-focused, shorter-term goals. Try to focus on sustained overall wellness, do the right work and the results will come.”