General Frequently Asked Questions

  • How often should I work out?

A good starting point is 3-5 days per week, depending on the goals and fitness level.

  1. Beginners might start with 3 days of total body workouts to build a foundation
  2. Intermediate clients aiming for muscle gain of fat loss might aim for 4-5 days, incorporating a mix of strength training, cardio and rest days
  3. Advanced clients could work out 5+ days, including specialised split training (e.g. upper body, lower body) or more intensive sessions for hypertrophy, endurance or strength
  4. Rest is just as important - at least 1-2 rest days per week, complete rest or active recovery (like yoga or walking) is crucial.

 

  • What is the best workout for weight loss / muscle gain?
  1. For weight loss: Focus on a combination of strength training and cardio.  Strength training increases muscle mass, which boosts metabolism and cardio helps burn calories.  HIIT (High intensity interval training) is particularly effective for weight loss due to it calorie burning after effect (EPOC - Excessive post exercise oxygen consumption.)
  2. For muscle gain: Prioritise progressive overload with strength training.  This means increasing weights, reps or intensity over time.  Compound movements like squats, deadlifts, bench press and pull ups should be staples.  Muscles grow when they are consistently challenged, so aim for 3-5 sets of 6-16 reps per exercise to maximise hypertrophy

 

  • How long should my workouts be?

The durations of the workouts really depends on the intensity and goals.

  1. For strength training, a 45-60 minute session should be enough,  If you are lifting heavier, it may take longer,  but if you are focusing on volume (higher reps), you might finish faster.
  2. HIIT or cardio typically takes 20-30 minutes because it is higher intensity and you are pushing yourself for shorter periods
  3. If your goal is overall fitness, aim for 4-6 workout sessions per week, with each session ranging from 45 minutes to an hour

You do not need to be in the gym for hours to see results - it is about quality , not quantity

 

  • Should I do cardio before or after weight training?

This largely depends on your goals:

  1. Strength and muscle gain: Do weight training first when your energy levels are highest.  This ensures you can lift heavier weights for progressive overload.  Cardio afterwards, if at all, helps to avoid fatigue during strength training.#
  2. Fat Loss: It can go either way, but if you are looking for maximal fat burn, fasted cardio in the morning before eating can work well for some.  If you prefer doing cardio after weight training, you can still benefit from fat burning while keeping your strength intact during lifting.
  3. General Fitness: Either order works, but it is best to listen to your body

 

  • How can I get abs?

Getting visible abs is a combination of decreasing overall body fat and building the abdominal muscles underneath

  1. Nutrition is key: A calorie deficit (burning more calories than you consume) is crucial.  Focus on protein-rich meals and cut out processed foods.
  2. Core training: While you can't "spot-reduce" fat, working your core with exercises like planks, Russian twists, leg raises and bicycle crunches will help define the muscles.
  3. Track Progress: Keep an eye on your body fat percentage - abs start showing around 10-12% body fat for men and 18-20/% for women.

 

  • How do I get stronger without getting bulky?

To increase strength without gaining excessive muscle mass.

  1. Low-rep, high weight training: Focus on 1-5 rep ranges for each set, using heavier weights.  This increases neuromuscular adaption (how your nervous system activates muscles) without significantly increasing muscle size.
  2. Higher protein intake: Supports strength without overfeeding muscle growth
  3. Balanced cardio: Do moderate intensity cardio to maintain cardiovascular health but avoid excessive amounts, which can lead to muscle loss or hinger strength gains.

 

  • What is the best way to improve endurance?
  1. Cardio variety: Gradually increase the duration of steady state cardio (running, biking) and incorporate interval training (e.g sprints or circuit workouts) to improve both aerobic and anaerobic endurance
  2. Strength Endurance: For endurance in weightlifting, do higher rep ranges (15-25 reps) and reduce rest time between sets to build stamina.
  3. Consistency:  Aim for consistent cardio 3-4 times a week, starting with 20 minutes and working up to 45-60 minutes per session as your stamina builds

 

  • How do I break through a workout plateau?

Plateaus happen when your body adapts to the current routine.  To push through:

  1. Change your workout structure: Try new exercises, different set and rap ranges, or supersets and drop sets
  2. Increase intensity: Add more weight, reduce rest time, or incorporate advanced techniques like time under tension (slowing down your reps) or eccentric training (focussing on the lowering phase of the lift.
  3. Focus on recovery: Ensure you are getting enough rest and sleep.  Sometimes plateauing occurs because your body has not had time to recover fully

 

  • Do I need to lift heavy to see results?

Heavy lifting is not the only path to success, but progressive overload (increasing intensity over time) is essential.  You can lift lighter weights with more reps to improve muscular endurance or strength, but lifting heavier weights (6-12 rep range) typically results in more muscle growth.  If you want to build muscle without going super heavy, focusing on time under tension and increasing volume (more sets and reps) can be effective.

 

  • How important is stretching before / after workouts?
  1. Pre-workout: Dynamic stretching (arm circles, leg swings) prepares your muscles for movement, improves blood flow, and reduces injury risk.  It is not about deep stretching, but more about warming up the body.
  2. Post-workout: Static stretching (holding stretches for 20-30 seconds) after training helps improve flexibility, reduce muscle tightness, and prevent post-workout soreness.  Stretching the muscles you have just worked out can aid recovery.

 

Nutrition and Diet Frequently Asked Questions

  • What should I eat before and after a workout?

Pre-workout (30-90 minutes before):

  1. Carbs for energy (oatmeal, banana, rice cakes, whole wheat toast)
  2. Protein to support muscle function (Greek yoghurt, eggs, lean chicken, whey protein)
  3. Healthy fats (optional) if your workout is more than 90 minutes away (nut butter, avocado)
  4. Avoid high fat or high fibre foods pre-workout as they can slow digestion and cause discomfort

Post-workout (within 60 minutes after)

  1. Protein for muscle repair (chicken, fish, tofu, whey protein, Greek yoghurt)
  2. Carbs to replenish glycogen (rice, potatoes, fruit, whole grains)
  3. Hydration is key - rehydrate with water or electrolyte drinks if you sweat a lot.

 

  • Examples of Pre and Post workout meals:
  1. Pre: Banana with almond butter + Whey protein shake
  2. Post: Grilled chicken with sweet potato and steamed veggies

 

  • How much protein do I need daily?
  1. For muscle gain: 0.7-1g per pound of body weight (e.g. a 150lb person needs 105-150g)
  2. For fat loss: 0.6-0.8g per pound of body weight (higher protein helps preserve muscle while cutting)
  3. For general fitness: 0.5-0.7g per pound is sufficient

Protein sources:

  1. Animal: Chicken, turkey, beef, fish, eggs, dairy
  2. Plant based: Lentils, chickpeas, tofu, quinoa, tempeh

 

  • Is it ok to work out on an empty stomach?
  1. Fasted workouts can help with fat burning, but they may reduce strength and performance
  2. If you do fasted workouts, consider BCAAs or whey protein to prevent muscle loss
  3. Best practice: try both fasted and fed workouts and see what works best for you.

 

  • What is the best diet for losing fat?
  1. The best diet is one that creates a calorie deficit (burning more than consuming)

Focus on:

  1. High protein intake to maintain muscle
  2. Healthy carbs (brown rice, sweet potatoes, fruits)
  3. Healthy fats (Avocado, nuts, olive oil)
  4. Fibre rich foods to keep you full (veggies, whole grains

The most effective diets are:

  1. Balanced Died (Marco-focused):  Flexible eating with controlled portions
  2. Low carb: Works well for those who reel less hungry on higher fat
  3. Intermittent fasting: Helps control calorie intake by reducing eating windows

 

  • Are Supplements necessary? If so, which ones?

Supplements are not essential, but they can be helpful.

Recommended Supplements: 

  1. Whey Protein - Convenient for hitting daily protein goals
  2. Creatine Monohydrate - Enhances strength and muscle growth
  3. Omega 3 - Supports brain and joint health
  4. Vitamin D - Many people are deficient; supports immunity and bone health
  5. Electrolytes - Useful if you sweat a lot or do long workouts
  6. Magnesium – Supports muscle function, sleep quality, and recovery. Especially useful if you’re training hard or sweating a lot
  7. Ashwagandha – An adaptogen that may help reduce stress, improve sleep, and support testosterone levels
  8. Beta-Alanine – Buffers lactic acid buildup, improving endurance during high-intensity training

 

  • How do I stop cravings for junk food?
  1. Eat high protein meals (protein keeps you fuller for longer)
  2. Drink more water - dehydration can trigger hunger
  3. Allowed controlled treat (e.g. dark chocolate instead of milk chocolate)
  4. Identify triggers (stress, boredom) and find alternatives (tea, gum, fruit)

 

  • Is meal timing important?
  1. Total daily intake is what matters most for body composition
  2. Eating protein every 3-4 hours may help muscle growth
  3. Post workout nutrition is important for muscle recovery

 

  • Should I track my calories / Macros?
  1. If you have specific body composition goals, tracking is helpful
  2. If you prefer not to track, portion control and eating whole foods works well too

 

  • What is better for weight loss - low carb or low fat diets?
  1. Both work, but it depends on personal preference
  2. Low-carb (Keto) can reduce appetite and cravings
  3. Low fat diets can be easier for those who enjoy carbs
  4. The Key: Calorie deficit, consistency and sustainability

 

  • How much water should I drink daily?
  1. General Guideline: Half your body weight in ounces (E.g. 150lbs - 75oz water)
  2. If you work out a lot more aim for 100+oz or more

 

Recovery and Injury Prevention Frequently asked Questions

  • Why am I sore after workouts, and how can I reduce soreness?

Delayed Onset Muscles Soreness (DOMS) happens due to microscopic muscles tears

Reduce soreness by:

  1. Hydrating and eating protein
  2. Fam rolling and stretching
  3. Doing active recovery (light walking, swimming)

 

  • How can I prevent injuries while exercising?
  1. Warm up for at least 5-10 minutes
  2. Use proper form (learn movements correctly)
  3. Avoid over training (schedule rest days)

 

  • What should I do if I feel pain during a workout?
  1. Stop immediately and assess whether it is discomfort or actual pain
  2. If pain persists, modify movements or seek professional help

 

  • How important is rest and recovery?
  1. Muscles grow during rest, not in the gym
  2. Aim for 1-9 hours of sleep per night
  3. Take at least 1-2 rest days per week

 

Mindset and Motivation Frequently asked Questions

  • How do I stay motivated to work out consistently?
  1. Set specific goals (lose 10lbs, bench 200lbs, run 5k).
  2. Find a workout you enjoy - if you hate running, try swimming or weightlifting instead
  3. Track progress (photos, weight, strength levels)
  4. Find a gym buddy or accountability partner

 

  • What do I do if I don't feel like working out?
  1. Commit to just 5 minutes - usually, momentum kicks in
  2. Change your mindset: Discipline beats motivation
  3. Find a fun workout alternative (dancing, hiking, sports)

 

  • How long will it take to see results?
  1. Strength gains: 2-4 weeks
  2. Visible fat loss / muscle definition: 8-12 weeks
  3. Major transformation: 6+ months

 

  • What is the best way to track progress?
  1. Take photographs every 2-4 weeks
  2. Track strength improvements (how much weight you lift)
  3. Measure  body circumference (waist, hips, arms)

 

  • How do I stay disciplined with my diet and training?
  1. Create a routine - schedule workouts like appointments
  2. Meal prep to avoid impulsive eating
  3. Surround yourself with supportive people
  4. Remind yourself of your goals daily.