Custom Fit’s 2025 Year‑In‑Review: Measurable Gains in Health
Custom Fit’s 2025 Year‑In‑Review: Measurable Gains in Health
Most people start a new health plan with good intentions but have no real way to know if it's working. You change your diet, you start exercising, and you feel… different. But are you getting stronger, leaner, and healthier, or just spinning your wheels? At Custom Fit, we believe in replacing guesswork with data, and in 2025, we tracked the physiological changes in our clients who used follow-up testing to guide their progress. The results tell a powerful story about what happens when you pair expert coaching with precise measurement.
A Snapshot of Client Success in 2025
In a world where the average adult gains weight and loses muscle mass each year, our clients moved in the opposite direction. Before diving into the details, here are the headline findings from clients who completed follow-up testing in 2025:
- The vast majority of clients successfully reduced their body fat percentage.
- Nearly every client aiming to lose fat saw a significant drop in harmful visceral fat.
- Most clients maintained or increased their lean muscle mass, even while losing fat.
- A significant number of clients improved their bone mineral density, reversing the typical age-related decline.
- Clients who focused on cardiovascular health saw substantial improvements in their VO2 max.
These results highlight the power of a personalized, data-driven system. When you know your numbers, you can train and eat with purpose.
Body Fat Percentage: Moving Beyond the Scale
Body fat percentage is often the first number clients ask about, and for good reason. It provides a more accurate picture of body composition than the scale alone. However, it's just one piece of the puzzle. Two people can have the same body fat percentage but vastly different health profiles depending on where that fat is stored.
At Custom Fit, we use DEXA scans to get a precise reading, which serves as a starting point. While national trends show rising obesity rates, our clients consistently moved toward healthier body compositions in 2025.
Top Client Achievements – Body Fat Reduction
Client #1:
−14.5 percentage points
9–12 months
Client #2:
−10.2 percentage points
6–9 months
Client #3:
−8.1 percentage points
6–9 months
How to Make Progress:
- Prioritize Protein and Produce: Work with a nutritionist to build a sustainable eating plan.
- Build Muscle: Consistent strength training increases your metabolism, helping you burn more fat at rest.
- Stay Consistent: Small, daily habits lead to the biggest long-term changes.
Visceral Fat: Targeting the Unseen Risk
Visceral Adipose Tissue (VAT) is the fat stored deep within your abdominal cavity, surrounding organs like your liver and pancreas. Unlike the fat you can pinch (subcutaneous fat), high levels of visceral fat are metabolically active and strongly linked to an increased risk of cardiovascular disease and other chronic conditions. Since you can't see or feel it, the only way to track it is with advanced imaging like a DEXA scan.
In 2025, our clients made incredible strides in reducing this dangerous fat. A drop of just half a pound of VAT can significantly improve your metabolic health.
Top Client Achievements – Visceral Fat Reduction
Client #1:
−3.1 lbs
9–12 months
Client #2:
−2.5 lbs
≤6 months
Client #3:
−1.9 lbs
≤6 months
How to Make Progress:
- Focus on Diet Quality: Reduce intake of processed foods, added sugars, and alcohol.
- Incorporate Cardio: High-intensity interval training (HIIT) and moderate-intensity cardio are effective at targeting visceral fat.
- Manage Stress: Chronic stress can increase cortisol levels, which is linked to higher visceral fat storage.
Lean Mass: Your Body's Metabolic Engine
When people lose weight through diet alone, they often lose a significant amount of muscle along with fat. This is a problem because muscle is your "organ of longevity." It drives your metabolism, supports your bones, and is critical for maintaining strength and function as you age.
At Custom Fit, our goal is body recomposition: losing fat while preserving or even gaining lean muscle. This is one of the most challenging goals in fitness, but our clients' data shows it's achievable with the right approach to personal training and nutrition. For many, simply maintaining muscle mass during a fat loss phase is a huge victory.
Top Client Achievements – Lean Mass Gain
Client #1:
+8.2 lbs
6–9 months
Client #2:
+6.5 lbs
≤6 months
Client #3:
+5.1 lbs
9–12 months
How to Make Progress:
- Lift Heavy Things: Engage in a progressive strength training program at least 2-3 times per week.
- Eat Enough Protein: Aim for adequate protein intake distributed throughout the day to support muscle repair and growth.
- Prioritize Sleep: Your body builds muscle while you rest. Aim for 7-9 hours of quality sleep per night.
Bone Density: Building a Stronger Foundation
Bone Mineral Density (BMD) is a metric most people ignore until it's too late. After age 40, we naturally begin to lose bone mass, which can lead to osteoporosis and a higher risk of fractures later in life. The good news is that this process isn't inevitable.
With targeted intervention, you can slow, stop, or even reverse bone loss. By tracking BMD with DEXA scans, our clients are actively investing in a future of strength and independence. Seeing clients maintain or even build bone density is a major win against the normal course of aging.
Top Client Achievements – Bone Density Improvement
Client #1:
+0.071 g/cm²
9–12 months
Client #2:
+0.065 g/cm²
≤6 months
Client #3:
+0.059 g/cm²
6–9 months
How to Make Progress:
- Load Your Skeleton: Resistance training and impact activities (like jumping or running) signal your body to build stronger bones.
- Get Enough Calcium and Vitamin D: These nutrients are essential for bone health.
- Focus on a Nutrient-Dense Diet: Ensure you're getting enough protein and micronutrients to support bone structure.
VO2 Max: The Key to Cardiovascular Longevity
If you could only track one number to predict your long-term health, it might be your VO2 max. This metric measures your body's maximum ability to use oxygen during intense exercise and is one of the strongest predictors of longevity. A higher VO2 max is linked to a lower risk of all-cause mortality, even more so than factors like smoking or high blood pressure [8].
Unlike bone density, VO2 max can improve relatively quickly with consistent effort. Our clients saw fantastic improvements in 2025, effectively lowering their biological age and increasing their healthspan.
Top Client Achievements – VO2 Max Improvement
Client #1:
+9.8 mL/kg/min
≤6 months
Client #2:
+8.5 mL/kg/min
≤6 months
Client #3:
+7.2 mL/kg/min
6–9 months
How to Make Progress:
- Mix Your Intensities: A combination of steady-state cardio and high-intensity interval training is highly effective.
- Be Consistent: Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week.
- Push Your Limits: To improve your VO2 max, you have to challenge your cardiovascular system safely and progressively.
What This Data Really Shows
The numbers from 2025 tell a clear story: when you have precise information about your body, you can make smarter decisions and achieve real, lasting change. The global wellness market is booming because people are seeking measurable outcomes, not just temporary motivation [4]. Our clients' success isn't due to a single workout or diet. It’s the result of an integrated system where longevity testing, expert coaching, and consistent effort work together.
This data-driven approach allows us to create truly individualized programs that deliver results you can both see and feel. It’s proof that with the right guidance, you can actively improve your health and defy the typical trends of aging.
Stop Guessing, Start Measuring in 2026
Are you ready to see what your body is capable of? If you're tired of the trial-and-error approach to fitness and want a clear path to your goals, it’s time to start measuring what matters. Our New Client Special is the perfect way to begin. It includes personal training sessions, a nutrition consultation, and a DEXA scan to give you the data-driven baseline you need for a successful year ahead.