Dr. Mike Israetel continues to share the best ways to better yourself in the New Year!
Dr. Mike Israetel knows a thing or two about building quality muscle. Holding a PhD in sports physiology, Israetel is well-versed in what it takes to produce elite strength and build elite muscle. With all his knowledge, as well as his sarcastic wit, Israetel has made it his mission in recent years to investigate the training regimes of anyone from actors to athletes and take them to task.
Israetel shared a video on Tuesday breaking down the best methods to reaching your overall fitness and health goals here in 2025.
“Most people want a few things from their New Year’s transformation, their New Year’s resolution of fitness. They want to lose some serious fat.”
The first piece of knowledge is the timeline you should be following.
Many people want to reach their fitness goals in an unrealistic amount of time. It is important to be patient but Israetel shares that it can also happen quickly. He targeted three months as a realistic short-term goal.
“When you choose roughly three months as the goal, you have to be careful not to choose randomly or choose in a way that lets you hope or believe in yourself that’s maybe feeling a little extra. You don’t want the goals to be too hard or too easy to obtain.”
Israetel shares that in three months, he has seen gym goers lose between 5-7% of their bodyweight and keep it off.
Diet
Along with consistent exercise, it is important to focus on building the right diet plan. This includes adding extra meals and focusing on protein, veggies, and healthy fats.
“Three to five meals per day, roughly evenly spread. A gram of protein per pound of body weight per day. Veggies in most meals. When you need more food when you’re hungry, when you need more calories, you’re going to buffer those protein veggie meals with fruits, whole grains, and healthy fats.”
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Exercise
It is also important to understand what works best for you in the gym. This will allow you to get the best results possible.
When Mike Israetel is giving fitness tips and advice, he recommends whole-body training spread out across three days.
“For example, you do pushups supersetted with pulldowns. Upright rows supersetted with hamstring curls and dips supersetted with squats. All of a sudden, you’ve trained your entire body but it took you like 25 minutes with multiple sets, very little rest break.”
Wrap Up
Overall, it is important to set reasonable goals in the gym and not expect too much in a short amount of time. Dr. Mike Israetel advocates for a strong diet and workout plan heading into the New Year while also not putting too much pressure on yourself. Do all of this and you will be able to build a better version of yourself.
“There is no line and nobody cares about this but you…What you need to do is get a relaxed consistency in place. Not a high-mental pressure short-term cooker that burns you our.
Set your goals low but meaningfully so they are impressive but easy and attainable. Take the easy W.”
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