Celebrity trainer’s 70/30 rule to see changes in the gym

You’re ready, you’re motivated – you’re going to crush your fitness 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 top tips for making the “new year, new you” a reality.

Embrace reality

First things first: If you’re not already going to the gym, expecting to go for an hour a day, five days a week is probably not very realistic.

“Find a routine that works for you, isn’t too ambitious, and that you know you can stick with,” advises Walsh.

“It’s important to ease into your protein intake, set realistic goals and avoid rushing the process, as gradual progress reduces the risk of injury and promotes lasting results. The recovery is as important as the building.”

Go 70/30

“Achieving noticeable physical changes is 70% nutrition and 30% exercise,” 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 maintain muscle while reducing fat.”

If you have trouble getting 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 about the average person’s training intensity,” Walsh continued. “If proper nutrition and protein aren’t factored into the equation, they won’t reap the benefits of their workouts. That’s why finding a quality, enjoyable protein to supplement with is the first step to any performance regimen.”

Master the basics

Your gym may have a lot of fancy equipment, but Walsh is all about tackling the classics first.

“I’m a big believer in getting the basics of strength and form right before I customize any workout—squats, core strength, and shoulder presses,” he said.

Other basic movement patterns that will appear in many different exercises include hinges, push-ups, push-ups, pull-ups, and rotations.

“Use them as a foundation to build on as you incorporate gym visits into your routine. These foundations won’t change, so it’s important to lay them down and make sure they’re correct before adding more complicated moves.”

Build your routine

Walsh has no rule for how many days you should hit the gym and how hard you should push once you get there. But there are some elements that everyone should incorporate into their routine.

“I recommend creating a structured program that includes progressive strength training, cardio conditioning, and a nutritional plan tailored to fit your individual needs,” he said.

Enlisting the help of a trainer—even just for a single session—can help keep you on track, whether you’re learning proper form for the first time or transitioning to more complicated maneuvers.

“If you’ve never had a professional look at your movement patterns, make sure you do so before trying new exercises or trying heavier weights at the gym,” Walsh said.

“Remember, the goal is a healthy body and life – so it’s best to prioritize the long game over more aesthetically-focused, short-term goals. Try to focus on overall sustainable wellness, do the right work and the results will come.”