FAQ

Why should I train frequently?

Exercise helps people lose weight and lower the risk of some diseases. Exercising regularly lowers a person’s risk of developing some diseases, including obesity, type 2 diabetes, and high blood pressure. Exercise also can help keep your body at a healthy weight. Exercise can help a person age well.

How many times a day should I eat?

The norm of eating periods during a day is set at 3. Breakfast, lunch and dinner is what we all know is the number of times a person should eat during a day. However, this is based on a person going about their day doing activities such as walking, office work or light labour and domestic activities cleaning and washing up.

If your day consists of any extra intensive exercise or heavy labour such as training in the gym, a lifeguard, a soldier, a gardener, a farmer construction worker, a firefighter, a dance instructor, a personal trainer, a mail carrier, a police officer, a nurse, a chiropractor and a retail sales associate etc. You will need to consume more food during your day to compensate for your activities, giving you enough energy to work at your best without getting distracted and fatigued. Therefore, eating 4-5 times a day may be necessary to maintain a healthy body weight and routine.

Is this routine sustainable? Can I incorporate it into my life routine?

Yes. No schedule is too busy to incorporate exercise. Simple life improvements such as walking faster and further can improve health and fitness. Some training sessions for 20mins of High Intensity Interval Training can benefit you much more than an hour session. With the right coach and training methods you can achieve realistic goals in any environment. Time is very important in the modern day to day work life, therefore having structure and a routine is essential to achieve targets.

Getting started safely

If you’ve never exercised before, or it’s been a significant amount of time since you’ve attempted any strenuous physical activity, keep the following health precautions in mind:

Health issues? Get medical clearance first. If you have health concerns such as limited mobility, heart disease, asthma, diabetes, or high blood pressure, talk with your doctor before you start to exercise.

Warm up. Warm up with dynamic stretches—active movements that warm and flex the muscles you’ll be using, such as leg kicks, walking lunges, or arm swings—and by doing a slower, easier version of the upcoming exercise. For example, if you’re going to run, warm up by walking. Or if you’re lifting weights, begin with a few light reps.

Cool down. After your workout, it’s important to take a few minutes to cool down and allow your heart rate to return to its resting rate. A light jog or walk after a run, for example, or some gentle stretches after strength exercises can also help prevent soreness and injuries.

Drink plenty of water. Your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.

Listen to your body. If you feel pain or discomfort while working out, stop! If you feel better after a brief rest, you can slowly and gently resume your workout. But don’t try to power through pain. That’s a sure-fire recipe for injury.

How many times should I train legs/lower body?

As a beginner looking to increase lower body muscle, it is recommended to train legs 2-3 times a week as a beginner building your techniques and fundamental knowledge. Leg training frequency should be determined based on individual factors such as training goals, fitness level, and recovery ability. For most people, training lower body 2-3 times per week is sufficient to stimulate muscle growth and improve strength. However, experienced lifters or athletes may benefit from higher frequency training, with some training their legs every day or every other day. The volume and intensity of leg training sessions should also be considered, as higher volume and intensity workouts require longer periods of recovery, whereas lower volume and intensity workouts may allow for more frequent training. Monitoring recovery between leg training sessions is important to prevent overtraining and injury risk. Injury prevention should also be a consideration, with rest days, proper warm-up and cool-down, and stretching incorporated into the training routine. In summary, leg training frequency should be determined based on individual factors, with most people benefiting from training their lower body 2-3 times per week. Adjustments should be made based on personal needs and recovery ability.

How many times should I train arms/upper body?

The number of times you should train your arms or upper body per week depends on your fitness goals, training experience, and recovery ability. In general, it’s recommended to train each muscle group 2-3 times per week, allowing at least 48 hours of rest between training sessions. This frequency allows for sufficient stress on the muscles to promote growth and recovery time to prevent injury and overtraining. However, if you are new to exercise or have a specific injury or condition, it’s important to consult with a qualified fitness professional to develop a safe and effective training program that meets your individual needs.

How do I bulk? 

To bulk up, you need to consume more calories than you burn and engage in regular resistance training to build muscle. Sets and reps in bulk training typically involve lifting heavy weights for fewer reps (3-6) and multiple sets (4-6) to maximize muscle growth. Rest periods between sets should be longer (2-3 minutes) to allow for recovery. It’s important to gradually increase weight and intensity over time to continue to challenge your muscles and promote growth. Additionally, getting enough protein (1-1.5 grams per pound of bodyweight) is crucial for muscle growth and recovery. A balanced diet with plenty of whole foods and sufficient calories is also important for fuelling muscle growth.

As a women why should I train chest?

It’s a common misconception that training chest as a woman will make you look like a man. However, this is not true. Women generally have lower levels of testosterone than men, which makes it much more difficult to build large amounts of muscle mass. While training your chest can help to improve upper body strength and posture, it won’t cause bulkiness or a masculine appearance. So, don’t be afraid to incorporate chest exercises into your workout routine – it can be a great way to improve your overall physical fitness and appearance.

Training your chest as a woman can improve upper body strength, posture, and help with everyday activities. Chest exercises like push-ups and bench press target the pectoral muscles. Note that these exercises alone won’t increase breast size or cause bulkiness, as women have lower testosterone levels. Adding chest exercises to your workout routine can improve overall strength and fitness.

How much calories should I burn a day/week?

 If you want to lose 1 to 2 pounds per week (a generally healthy and sustainable goal), you need to burn between 500 and 1,000 calories more than you eat each day — or between 3,500 and 7,000 calories per week.

How do I get toned or lean? 

The process of adding a little bit more muscle to your body and decreasing your fat makes you look leaner. If you are trying to lose weight, I would recommend you eat around 400-600 calories less than you burn each day. This should lead up to a loss of about 1lbs per week which is an healthy and sustainable rate. This can vary to different individuals and a coach will adjust to gradually achieve these targets.

What are good and bad foods? 

Foods should not be thought of as good/bad. This comes down to the quantity (amount), frequent (how often) and quality (rich in nutrition) of the food! This is where a balanced diet can help you.

Should I have cheat days in my program? 

YES! The reason for a cheat day is to have a balance in the diet, eating your favourite meal will keep you motivated the rule is to not go over the top! Implementing a plan for cheat day is just as beneficial on regular dieting days. This means that even though you’re allowing yourself to consume foods you normally wouldn’t, you can still maintain control over the situation.

How many calories should I eat in one day? 

When decided how to structure your diet for each week you should consider calculating how many calories your body needs as a minimal to function through a 24hr day.

How to calculate your daily calorie intake:

1. Find your body weight by using a scale in kilograms UK ( is you live in the US you can divide your weight in pounds by 2.2 to get your weight in kilograms).
2. Multiple your weight in kilograms by 0.9 if you are a woman or 1.0 if you are a man.
3. Multiply by 24.
4. Multiply by your lean factor from the table I have provider below (this is in relation to your body fat percentage)

The number is called your Basal Metabolic Rate (BMR). This is how many calories you would burn in a day if you were to lay on the couch all day and do nothing. To find out how many calories you actually burn within a normal day, you will need to multiply your answer by your activity modifier whish basically is a description of how active you are during your day-to-day lifestyle.

How fast can I see results with consistent training and diet? 

With consistent training and dieting you can expect to see results within 3-6 month. Research has shown within this time an improvement of 25-100% in muscles development and fitness. The early gains in strength are the result of the neuromuscular connections learning how to produce movement. You must be consistent otherwise results can be void.

How long will it take to grow a booty?

The time it takes to grow a strong and round glute muscle (booty) varies depending on several factors such as genetics, diet, training frequency, and intensity. In general, it can take several months to a year of consistent training to see noticeable improvements in glute size and shape. However, with dedication and effort, it is possible to see changes in as little as four to six weeks. To maximize glute growth, it’s important to incorporate a variety of exercises that target the glutes, such as squats, lunges, deadlifts, and hip thrusts. Additionally, eating a balanced diet with sufficient protein and calories is important for muscle growth and recovery. It’s important to remember that everyone’s body responds differently to training and diet, so it may take longer or shorter for some individuals to see results. Consistency and patience are key in achieving your desired glute development.

How long will it take to grow chest and arms?

Growing muscle in the chest and arms depends on factors like genetics, training, diet, and recovery. It can take months to a year for noticeable changes, but it’s possible to see results in 4-6 weeks with dedication. To maximize growth, do exercises like bench press, push-ups, bicep curls, and triceps-extensions. Eat a balanced diet with enough protein and calories for recovery. Consistency and patience are important since results vary by individual.

How much water should I drink in a day?

The average amount of water consumption is 2-3 litres a day, that is 12-15 cups of water a day. Your brain and heart are approximately 80% water! Water is very important to function at an active and mental level, always carry a water bottle around with you.

How much cardio should I do a week?

 First of all, your cardio or aerobic activity is very important for you heart and should be in your program, unless advised otherwise by a medical professional due to medical reasons. It is advised to get at least 150 minutes of moderate aerobic activity a week, on average a minimum of 20 mins a day. This is moderately a healthy amount of aerobic activity to reach a average weekly goal. Your personal trainer should offer you options to suit your routine and target to achieve your best results.

I don’t like cardio is there an alternative?

Always try. You don’t realise how strong you really are. Cardio can be made fun in many different ways which you don’t feel like you are doing cardio. If circumstances prevent you from example “running” there are other alternatives such as walking with different paces and distance targets. Also swimming, rowing, skipping, HIIT, boxing, spinning, versa climbing, and trampolining. Nothing worthwhile happens over night you must allow time to grow little by little we evolve and grow to be amazing.

How do you stay motivated to go to the gym?

Everyone has their own goals and targets that motivate them to keep going. See results physically or on the scale is a big motivational factor and will keep you happy to do more. External feedback or Personal trainer to keep you on track keeping in sight of how far you have come from when you started. Gives you structure in your life instead of wasting time on the sofa watching Netflix or on your phone you are bettering yourself improving yourself to be better mentally and physically healthy.

Should I have a coach?

A coach or personal trainer can give you the tools and support and knowledge you need to reach a health and fitness goal. A personal trainer will provide support, accountability, education and personalized plans of attack, so together we reach your desired image. This is an investment in yourself, to better your health and fitness which is true richness and wealth. To empower the individual to be their very best and to continue a life of believing you can overcome and do more.

What is a Client Check-in?

A client check-in is a way for a personal trainer to touch base with their clients. Depending on the scope of the training plan, you may see the personal trainer daily, weekly, or monthly.

The importance of muscles: These muscles help you move, lift things, pump blood through your body, and even help you breathe.

Research in the fitness sector, has made it clear that the more weekly sets you perform, the more muscle hypertrophy you gain or size increase (mass) you’ll see.

From increased muscle mass and stronger bones to better balance and weight management, incorporating strength training into your exercise routine is a no-brainer do it works!

Muscles are attached to bones by tendons and help them to move. When a muscle contracts the muscle is working. You will feel this contraction at the hardest point of a movement, during an exercise. The longer the muscle is under tension the better muscle growth you will see, so do not rush your exercises take your time and use controlled motion.

Types of Muscle

Muscle is a type of contractile tissue found in animals, and its main function is to facilitate movement. There are three types of muscle tissue found in the human body, and these are:
Smooth muscle – Smooth muscle contracts involuntarily and is found in the internal organs (except the heart) and blood vessels.
Cardiac muscle – Cardiac muscle is found only in the heart and also contracts involuntarily.
Skeletal muscle – Skeletal muscle is attached to the bones. It is the most abundant type of muscle tissue in the human body, and the only type of muscle that can be moved voluntarily. Skeletal muscle contractions pull on the bones of the skeleton and allow those bones (and the body structures they support) to move.
All three muscle types contain actin and myosin filaments, which work together to produce muscle contractions.

Bulking

Bulking is the muscle-gaining phase. You’re meant to intentionally consume more calories than your body needs for a set period — often 4–6 months (but can be years too). These extra calories provide your body with the necessary fuel to boost muscle size and strength while weight training. During a bulk phase, eating higher calories is the main objective, protein-rich diet and lifting weights intensely with the goal of building as much muscle as possible.

Lean

Depending on the intensity and the consistency of your workout, it will take 4 to 8 weeks for your muscles to get toned.

Muscle Growth

In most cases, gaining muscle is a slow, gradual process, and it can take years rather than months to see sizeable results. That said, beginners and some intermediate lifters may be able to see small changes after just a few months of intense training.

References:

Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength & Conditioning Research, 24(10), 2857-2872; Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and Practice of Strength Training. Human Kinetics; Grgic, J., Schoenfeld, B. J., Davies, T. B., Lazinica, B., Krieger, J. W., & Pedisic, Z. (2020). Frequency of resistance training for hypertrophy: A systematic review and meta-analysis. Sports Medicine, 50(5), 901-919.