Fitness trainer in Chennai with 18 years of experience shares fitness do’s and don’ts for people in their 20s

Your 20s are often considered to be your physical best – energy levels are high, recovery is quickest, and your body responds to training more efficiently. But this is also the contract that many people fall into Crash diets, extreme calorie reductions, and flashy supplements that promise instant transformations. While quick fixes may seem attractive, they can quietly sabotage long-term progress. Building a strong fitness foundation in your 20s requires consistency, smart habits, and a focus on the basics rather than shortcuts.

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Chennai-based fitness trainer with 18 years of experience, Raj Janpath – Founder of Slow Burn Method, Co-Founder and Master Trainer at Quad Fitness, and Author of Simple, Not Easy – Identify the Do’s and Don’ts to Keep in Mind If You’re Prioritizing Fitness in your 20s and looking to build a strong foundation for the years ahead. In an Instagram video shared on February 19, the fitness coach quietly breaks down three habits that can derail your long-term fitness journey, along with three key practices to focus on for stronger, more sustainable results over time.

He explains: “The first thing you should not do is to go on an extreme diet. Don’t deprive yourself. Don’t cut calories like crazy. Why? Because your metabolism adapts to your energy flow.” The less you eat, the slower your metabolism will be, and in the long run, you’ll find it harder to burn calories, create a calorie deficit, and manage your weight. So remember, eat well, eat enough, and eat happily.

“The second thing is, no random supplements. Remember, a lot of people will tempt you. They’ll tell you, ‘Try this supplement,'” he highlights. It will make you stronger. Try this supplement. It will help you lose weight faster. But in reality, it’s the basics that do the work. Movement, nutrition, sleep and stress management are what will keep you healthy and fit in the long run.”

“The third thing – never deprioritize fitness,” he explains. “I know you have a lot to do. You have to study, you have to work, you have to travel, you have to party, but find time for fitness. Do it because that is the foundation. You are laying this brick by brick, day after day, and this foundation will serve you well for decades to come.”

He suggests: “The first thing you should definitely do is lift weights and do them hard. Why? Why?” Because you are young, you have time, you have energy, you have recovery, take advantage of it, strengthen your bones, build muscle, set yourself up for future success.“

The fitness trainer explains, “Eat plenty of protein and vegetables. Don’t count calories. Don’t worry about portion sizes. Just eat a lot of them because they are nutrient-dense foods. They will nourish you. They will make you look, feel and function better every day.”

“Finally, the third thing you shouldn’t miss is sleep. Make sure you sleep at least seven hours a day, if possible, eight hours. I know you’re busy, but find the time and make it happen,” he explains. Take naps, go to bed early, take advantage of your weekends, do whatever you need to to get your sleep, because sleep is truly when you become stronger and healthier.“

The fitness coach recommends sticking to these habits consistently for at least a year and letting the results speak for themselves. “So, yes, lift, eat, sleep, repeat. Do it consistently for at least a year, and you’ll be surprised at how strong and fit you get,” he concludes.

Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified these claims and does not endorse them.