Struggling to achieve your health goals? Fitness coach Raj Ganpath shares 4 simple steps to take in the next 24 hours

Starting your fitness journey can feel overwhelming but you can break it down into simple steps. Raj shares 4 easy habits you can begin with.

Working towards your fitness goals can feel overwhelming, especially when you think it requires drastic changes to your diet, exercise routine and lifestyle all at once. But getting healthier doesn’t have to be complicated – starting with small, manageable habits and sticking to them can make all the difference. Whether it’s adding more protein to your next meal, getting a little extra movement, or simply going to bed earlier, these baby steps can gradually build into healthier routines.

When it comes to fitness, taking it slow and staying consistent can be more effective than trying to change everything overnight. Chennai-based fitness coach Raj Ganpath, who has more than 18 years of experience and is the founder of the Slow Burn Method, co-founder and head coach at Quad Fitness, and author of Simple, Not Easy, has shared four simple things you can do in the next 24 hours to improve your health in an Instagram video shared on August 21.

1. Eat 20 g of protein in your next meal

Adding more protein to your meals is one of the simplest ways to make your everyday diet more nutritious and support your fitness goals. Raj recommends aiming for at least 20 grams of protein in your next meal, regardless of when you eat it – whether it’s breakfast, lunch, dinner or even a snack.

The fitness coach advises, “Number one, 20 grams of protein in your next meal. Whatever that meal is, breakfast, lunch, dinner, snack, doesn't matter. Get at least 20 grams of protein. Ideally, 30 to 40 grams of protein. It can be any type of protein. Animal protein, plant protein, supplement, doesn't matter. Just make sure it's on your plate. Make sure you eat it.”

2. Find a workout to do

A simple way to stay motivated and become more consistent with your workouts is to start with something easy and make it a regular part of your routine. Once that habit becomes second nature, you’ll find it easier to gradually introduce other forms of exercise and build a more consistent fitness routine.

Raj recommends, “Number two, find a workout to do in the next 24 hours. It doesn't matter what workout it is. It doesn't matter how intense it is. It doesn't matter how long it is. It doesn't matter which equipment you use. If you have a training plan, if you have a trainer, if you have a program, you're probably already set. But if you don't, find a workout, commit to doing it, and look forward to doing it.”

3. Walk more than usual

Walking is one of the simplest yet most effective forms of exercise and is easy to incorporate into your daily routine. If you want to take a small but meaningful step towards your fitness goals, Raj recommends walking a little more than you usually would over the next 24 hours. There’s no specific target you need to hit – the idea is simply to move a little more than you normally do.

He explains, “Number three, in the next 24 hours, walk a little more than you usually do. If you usually walk 5,000 steps, make it 6,000. Do you walk 9,000 steps? Make it 10,000. Just a little bit more.”

4. Go to bed early

Prioritising sleep is another simple yet important step you can take towards your fitness goals, and it starts with getting to bed on time. If your bedtime keeps getting pushed back because your nightly routine involves hours of mindless scrolling before you finally drift off, put your phone away and make an effort to sleep earlier. A good night’s rest can go a long way towards supporting your overall health, recovery and fitness.

Raj recommends, “Number four. Get to bed early tonight because that's the only way you're going to fit things tomorrow. If it's already late and you've been scrolling for a while, take this as a sign to stop the scroll and hit the sack.”

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

Raj Ganpath is a Chennai-based fitness and nutrition coach, entrepreneur and mentor with over 18 years of experience. He is the founder of the Slow Burn Method, co-founder and head coach at Quad Fitness, and the author of Simple, Not Easy. Known for simplifying complex fitness and nutrition concepts, Raj helps people build practical, sustainable habits that support long-term health and weight loss.