frequently asked training and weight loss questions

How often should I work out?

Start with 3 days a week. Once to adjust to this if you can aim for 4–6 days a week depending on your goals and recovery capacity. For muscle growth and fat loss, a split routine with 1–2 rest days works well to balance intensity and recovery. Do cardio to round out your fitness.

What is the best way to lose weight?

The most effective way to lose weight is to maintain a sustainable calorie deficit through whole-food nutrition and regular exercise. Diet is key, it’s difficult to train weight off. A 500 calories deficit per day equals 1 pound weight loss per week. Prioritize strength training to preserve muscle, and support your metabolism with sleep, hydration, and stress management. Add cardio to reach your net caloric goal.

How do I lose weight fast?

Fast weight loss is never recommended as 40% of the loss is from muscle and water. To lose weight quickly, and by weight we mean fat create a calorie deficit through a high-protein, whole-food diet and increase daily activity with cardio and resistance training. Prioritize sleep, manage stress, and avoid crash diets—they backfire long-term. The new GLp-1 medications like Ozempic as extremely effective, but even here losing slower will give the best outcome.

Why can’t I lose weight?

Weight loss can stall due to hidden calorie intake, poor sleep, high stress, hormonal imbalances, or inconsistent training. Track your sleep, get a hormone blood test done. Tracking food, adjusting macros, and reviewing recovery habits often reveal what’s holding you back. In a study after taking a nutrition class students were asked to guess they’re caloric intake, they underestimated by over 20%. We recommend using ad app to track calories, macros, fiber and water. Consistency of diet and consistency of exercise are key.

What is the best exercise to lose belly fat?

No single exercise targets belly fat directly—fat loss comes from overall calorie burn. High-intensity interval training (HIIT), compound lifts like squats and deadlifts, and steady-state cardio all help reduce body fat when paired with a proper diet. You need to be in caloric deficit. You can’t spot reduce and where your body loses fat first is primarily genetics. Hormones can also play a significant role, have a hormonal panel blood test done if results aren’t forthcoming.

How do I get a six pack?

To get a six-pack, combine consistent strength training (especially core-focused exercises like planks, side planks and ab rollouts) with a calorie-controlled diet to reduce body fat. Whole body training and sprints are great to burn off fat while sparing muscle. Prioritize sleep, hydration, and protein intake to support recovery and muscle definition. Genetics also play a role.

What is the best way to build muscle?

The best way to build muscle is through progressive overload—gradually increasing weight, reps, or volume in your training. Total volume is key here, aim for 10-20 sets per body part per week. Use compound movements like squats, deadlifts, bench press, overhead presses and pulldowns for greatest muscle activation. Combine this with a high-protein diet, quality sleep, and consistent recovery to maximize growth. If you are at maintenance calories increase by 200-300cals.

How much protein do i need?

For muscle growth, recovery and maintenance aim for 0.8 - 1 gram per pound of body weight. Higher doesn’t yield better results. People who are training heavily, recovering from injury or elite athletes should be on the higher end. As we age we do not utilize protein as well as when we were younger, so we actually require more protein to yield the same benefits. Spread the protein intake into 3+ meals for better absorption and utilization. A Guide to Protein

How do I tighten my thighs?

To tighten thighs, focus on compound strength training exercises like split squats, deadlifts, squats, and lunges paired with cardio to reduce fat. Consistency, progressive overload, and proper nutrition are key to seeing definition. In some cases particularly if you gained and lost considerable weight the underlying muscle may already be well toned but the skin has lost it’s elasticity. In this case exercise will only help so much, a skin tuck maybe required to get complete tautness.

How do I tone my flabby arms?

Tone your arms with compound lifts like push-ups, rows, and overhead presses, plus isolation moves like bicep curls and tricep dips. Keep reps moderate (8–12), increase resistance over time, and maintain a lean diet to reveal muscle. Aim for 3 days a week of training and 10-12 sets total weekly volume. Excess fat or loose skin can cloud your efforts. Losing body fat makes a big difference, but lose weight slowly.