DO I NEED TO WORK OUT EVERYDAY?

• In short, no. For Beginner Level (anyone brand new to fitness) I would recommend 3-4 days a week; for Intermediate Level (moderate experience with some knowledge of form, modifications, and workout styles) 4-5 days; and for Advanced Level (years of consistent experience working on their body and knows how to manipulate variables to meet their training needs), 5-6 days a week.

HOW LONG SHOULD I WORK OUT?

• The length of your work out will depend on your fitness level. The CDC recommends at least 30 minutes of moderate-intensity aerobic activity 5 days a week, as well as 2 full body strength training sessions. Hitting these minimums is a great way to make sure you are on track with your fitness goals.

HOW CAN I INCREASE MUSCLE MASS?

• Train regularly with heavy and light weight. You should also eat a protein heavy diet with enough calories to drive recovery and muscle growth.

HOW MUCH WEIGHT SHOULD I USE WHEN STRENGTH TRAINING?

• The amount of weight would be dependent upon your 1RM (1 Rep Max: The heaviest amount of weight you can lift just once). Once you determine your 1RM, you will want work out as close to that weight as possible, starting at 70%-80% and progressively overloading to 90%-95% of 1RM.

WHAT TRAINING SHOULD I BE DOING TO LOSE WEIGHT?

• For weight loss, consistent cardio coupled with a full body strength training program is the most effective. It is important for each workout to be as intense as possible to burn more calories in a shorter amount of time.

HOW OFTEN SHOULD I REST?

• Your rest should be dependent upon your training program. Some schedules can allow up to 4 rest days a week with no more than 2 consecutive days between workouts. This isn’t only great for giving your body time to recover, but it is also a perfect opportunity for light regular movements. These days can be filled with walking, stretching, and foam rolling; activities that promote blood flow and reduce tension in muscles.

WHEN SHOULD I STRETCH & HOW OFTEN?

• You should be stretching before and after EVERY workout and on your rest days if possible. Each workout should start with a Dynamic Stretch (Movement-based type of stretching) and end with a Static Stretch (Stretching a muscle to its full range and holding for 15-20 seconds).

WHAT CAN I DO ABOUT MUSCLE SORENESS?

• Delayed Onset Muscle Soreness, or DOMS, is common, especially to those new to exercise. Ways to deal with this includes taking a day or two of rest for the sore muscle group, sleep, protein shakes, nutrition, hydration, light stretching, massaging, heat, and movement.

HOW LONG DOES IT TAKE TO SEE RESULTS?

• Repeat after me: “It’s a marathon, not a sprint.” You can’t microwave the process; you can’t cut corners, and you can’t go to Dr. Miami. This will require a long-term commitment, determination, and discipline. Most people won’t start seeing results without 6-8 weeks of consistent work. In some cases, results can take longer if your diet is not in line with your fitness goals.

WHAT’S THE BEST DIET FOR MY FITNESS GOALS?

• You cannot outwork a bad diet. Regardless of your workout split or the intensity of your workouts, it is important to give your body the fuel it needs to efficiently recover from your workouts. There are countless diets out there and it ultimately comes down to a personal preference. I would recommend focusing more on what to eliminate, i.e., fried foods, fast foods, processed meats, added sugars, high sodium, pastas, pastries, cookies, cakes, alcohol (ESPECIALLY beer), sodas, candy bars, potato chips, and white bread. This portion is a marathon as well, and is the most difficult part of the journey for most. Don’t be discouraged; accept and rise to the challenge.