Many people wonder if it’s too late to get in shape once they reach their mid-20s. The simple answer is no, it’s not too late! While our metabolism does slow down as we age, making it more challenging to lose weight or build muscle, with dedication and hard work you can absolutely transform your body in your 20s.
Is it harder to get in shape after 25?
Yes, it often is harder to get in shape after age 25. Here’s why:
– Your metabolism starts to slow down in your 20s, meaning you burn fewer calories just going about your day. This makes it easier to gain weight if your diet and exercise routine stays the same.
– You’ve likely been out of high school sports for a number of years, meaning you aren’t exercising as regularly as you may have as a teenager. This loss of consistent activity makes it harder to get back into shape.
– Responsibilities tend to increase in your 20s – full time work, relationships, etc. This makes it harder to prioritize diet and exercise.
– Bad habits around food, alcohol and lack of sleep tend to increase in your 20s, making it hard to lose weight.
So while it’s not impossible to get in shape after 25, you’ll need dedication and likely an improvement to your current lifestyle habits. The good news is with focused effort, you absolutely can get into the best shape of your life.
How long does it take to get in shape after 25?
The time it takes to get in shape after 25 depends on your starting point and how intensely you are able to exercise and improve your diet. Some general timelines:
– If you’re looking to lose a significant amount of weight, it will likely take 6 months to a year if you can stick to a dedicated workout routine 3-5 days per week and follow a healthy reduced calorie diet.
– If you already have a decent baseline of fitness but want to take your body to the next level, you may be able to get into great shape in 3-4 months with weightlifting 3-4 days per week and 1-2 days a week of cardio.
– If you are fairly active already and your goal is moderate strength and aesthetic improvements, you may see results in as little as 4-8 weeks by adding more weightlifting sessions per week and cleaning up your diet.
The key is consistency over time. Don’t expect overnight results, but know that with dedication each week and month, your fitness will improve.
Diet Changes
Getting your diet in check is just as important as exercise if you want to get in shape after 25. Here are some key strategies:
Cut back on processed foods, sugar and refined carbs
Processed foods, sugary snacks, and refined carbs like white bread and pasta are calorie dense but provide little nutrition. Cutting back can help reduce overall calorie intake while still eating plenty of whole foods like vegetables, fruits, lean proteins and whole grains.
Increase protein intake
Protein is essential for building and maintaining muscle mass. Aim for 0.5-1 gram of protein per pound of body weight if you are strength training. Good protein sources include chicken, turkey, eggs, fish, Greek yogurt, cottage cheese and protein powders.
Meal prep
Meal prepping a few days per week helps ensure you always have healthy options available and makes it easier to stick to your nutrition goals, even when busy. Try prepping meals and snacks on Sundays for the week ahead.
Stay hydrated
Drink plenty of water throughout the day. Aim for at least eight 8-ounce glasses. Hydration supports metabolism, energy levels, workout recovery and more. Cut back on sugary drinks which can pack excess calories.
Exercise Strategies
Exercise is crucial for getting fit after 25. Here are some strategies to maximize your gym time:
Lift weights 2-4 times per week
Resistance training builds muscle and boosts metabolism better than cardio alone. Focus on compound lifts like squats, deadlifts and presses. Start with lighter weights while learning proper form.
Include HIIT 1-3 times per week
High intensity interval training (HIIT) burns calories and improves cardiovascular fitness. Try short bursts of max effort like sprints or bike intervals with recovery in between.
Add in moderate cardio 2-3 times per week
Steady state cardio like running, cycling or swimming helps burn extra calories. Aim for 30-45 minutes at 60-70% max heart rate. Monitor your heart rate with a fitness tracker.
Try new fitness classes
Mix up your routine by trying different group classes like CrossFit, Barry’s Bootcamp, yoga, martial arts and more. The variety keeps exercise interesting.
Focus on proper form and recovery
Avoid injury by using proper form on all lifts and exercises. Listen to your body and take 1-2 rest days per week to allow muscles to recover and strengthen.
Other Lifestyle Tips
Beyond just diet and exercise, other lifestyle factors impact your ability to get fit:
Cut back on alcohol
Alcohol is high in empty calories and has negative effects on muscle growth. Limit drinking to 2-3 days per week max as part of a healthy lifestyle.
Quit smoking
Smoking impairs cardiovascular health. If you currently smoke, developing a plan to quit will make exercise easier. Talk to your doctor about smoking cessation options.
Reduce stress
Chronic stress leads to high cortisol levels which can increase belly fat storage. Make time for stress relief through relaxing activities.
Get 7-9 hours of sleep
Lack of sleep disrupts hormone levels and can accelerate weight gain. Prioritize adequate sleep to get the most out of your workouts.
Track your progress
Use a fitness app, take progress photos every 4-6 weeks, track body measurements, etc to stay motivated and see your progression. Small wins keep you going!
Sample Workout Plan
Here is a sample weekly workout plan to help you get started:
| Day | Workout |
|---|---|
| Monday | Lower body weights & HIIT cardio |
| Tuesday | Rest Day |
| Wednesday | Upper body weights |
| Thursday | Moderate steady state cardio |
| Friday | Full body weights |
| Saturday | Rest day or active recovery (yoga, etc) |
| Sunday | Rest day |
This provides 2 full rest days, hits all muscle groups with weights, and incorporates different types of beneficial cardio. Adapt this outline based on your specific goals and schedule. The key is consistency – stick to the plan as much as possible each week.
Overcoming Mental Barriers
Getting in shape after 25 requires just as much mental strength as physical strength. Here are some strategies to stay motivated:
SetSpecific Goals
Having concrete goals like “lose 20 lbs” or “run a 5K in under 30 minutes” provides focus and a sense of purpose. Write your goals down and track your progress.
Find an Accountability Partner
A friend or partner with similar goals can motivate you to stick to your plan. Check in regularly and exercise together when possible.
Focus on How You Feel, Not Just How You Look
While appearance is a bonus, focus on the mental clarity, energy and confidence exercise provides. Notice how you feel after workouts.
Consider Working with a Trainer
A trainer provides expert guidance on your plan and form, plus accountability. Even just a few sessions can get you on track.
Remind Yourself Why You Started
On days you lack motivation, remember your reasons for getting fit. Post inspirational quotes and photos where you’ll see them daily.
FAQs
Still have questions about getting fit after 25? Here are some common questions answered:
Is weight loss harder after 25?
Weight loss does tend to get harder after 25 due to a slower metabolism, decreased muscle mass and often increased responsibilities and stress levels. The key is consistency with diet and exercise. Aim to lose 1-2 pounds per week through a 500-1000 daily calorie deficit.
How can I boost my metabolism after 25?
The best ways to naturally increase your metabolism include building muscle through strength training, doing HIIT workouts, staying hydrated, eating spicy foods, getting adequate sleep, reducing stress, and eating more protein.
Should I take supplements?
Supplements are not required, but protein, creatine, caffeine and fish oil can provide fitness benefits for some people. Always talk to a doctor before starting any new supplement, especially if on medication.
How often should I workout to see results?
Aim for 3-5 workout days per week, with at least one day of rest in between to allow muscles to recover. Workouts do not need to be longer than 45-60 minutes to be effective. Consistency over time brings results.
How much cardio should I do?
For general health, 150-300 minutes of moderate cardio or 75-150 minutes of vigorous cardio per week is recommended, in addition to strength training. More cardio can help with accelerated weight loss, but strength training is critical too.
Conclusion
Getting in great shape at 25 or older is absolutely achievable with dedication and consistency. While your body changes as you age, there are many strategies you can implement through your 20s and beyond to build strength, lose fat, and achieve your ideal physique. Develop a comprehensive plan including nutrition, strength training, cardio and lifestyle components. Stay focused each day on your goals, track progress, and be patient. With hard work and commitment to the process, you can get into the best shape of your life, even after 25.