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

VO₂ max measures aerobic capacity and can help inform cardiovascular training. A large observational study found an association between higher cardiorespiratory fitness and lower mortality. It did not establish that buying a test or improving one measurement guarantees a longer life.

Changes in VO₂ max can help track aerobic training progress. They should not, on their own, be presented as proof of reduced biological age or increased 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

Follow-up measurements can help clients and coaches review progress and adjust training, nutrition and recovery plans. Interpret each result in context and use consistent testing conditions.

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.