How to build a 'brick by brick' fitness foundation in your twenties

Your twenties are your physical prime, yet many people squander this decade on "quick fix" supplements and crash diets. Raj Ganpath, a veteran fitness trainer with 18 years of experience, is urging young adults to focus on sustainable habits instead of shortcuts.

On 19 February, the founder of the Slow Burn Method shared his essential do’s and don’ts for building a lifelong health foundation.

Ganpath’s first warning is against extreme dieting. He explains, “The lesser you eat, the slower your metabolism, and in the long term, you will find it harder to burn calories.”

Instead of starving, he advises eating "happily" and focusing on nutrient-dense proteins and vegetables. He also dismisses random supplements, stating that "movement, nutrition, sleep, and stress management are what are truly going to keep you healthy."

For those in their twenties, lifting weights is a must to take advantage of peak recovery. “Take advantage of it, strengthen your bones, build muscles, set yourself up for success in the future,” he suggests.

Crucially, Ganpath identifies sleep as a non-negotiable pillar. He notes, “Sleep is truly when you get stronger and healthier,” recommending seven to eight hours nightly.

Despite busy social or work lives, he insists fitness must remain a priority rather than an afterthought. By sticking to these fundamentals for just one year, Ganpath promises life-changing results. He concludes with a simple mantra for longevity: “So, yeah, lift, eat, sleep, repeat.”