Straightforward Answers to Your Biggest Fitness Questions

I looked up the most frequently asked questions in the fitness industry and added my responses. My goal is not to add to the overwhelming amount of information out there but to simplify it—making it easier to digest so you can apply it to your lifestyle.

Do I Need to Work Out Every Day?

No. Your body needs time to recover. When you lift weights and train, you’re breaking down muscle tissue. Nothing really happens at the gym. You don’t burn fat or build muscle during your workout. You do it at home while you’re resting. Therefore, rest isn’t just recommended—it’s essential.

At the beginning of your fitness journey, your body will require more recovery time. The better shape you’re in, the less time you’ll need to recover since your body is already conditioned and adapted to the effort. Nevertheless, regardless of your fitness level, rest is always necessary. Listen to your body. It’s constantly communicating with you—you just need to learn its language.

How Long Should I Work Out?

Typically, your workout should last between 30 and 60 minutes. It’s all about what you are training for. If your goal is fat loss, the focus should be on continuous movement for as long as possible. It’s not just about intensity—it’s about duration. In many ways, they serve the same purpose: shocking your body.

Your body, like anyone else’s, responds to trauma. The greater the challenge, the bigger the response and the more radical the change. If you can achieve that in 30 minutes, great. If you need 60 minutes to “impress your body,” then go for it. Remember, your body is like metal—you need to keep it in the fire long enough until it turns red and is ready to be molded.

How Can I Increase Lean Muscle Mass?

Lift. First, lift as heavy as you can without hurting yourself. My mantra is: I’d rather be a Honda on the street than a Ferrari in the shop. An injured athlete is worth nothing.

Second, focus on building muscle first, then on getting lean. A good guideline is to consume at least your body weight (in pounds) in grams of protein. But if you’re like me and don’t have time nor care to weigh every meal, focus on eating as much protein as possible. Make sure every meal includes protein as the main component, with fruits, veggies, complex carbs, and healthy fats on the side.

Lift heavy and eat smart. On certain days, I prioritize leaning out by doing at least 45-55 minutes of medium- to high-intensity cardio.

What Training Should I Do to Lose Weight?

Any training—so long as it challenges you. If you don’t like it, you probably need it.
Your weight gain (and weight loss) is simply a reflection of your environment. Your body changes when your environment changes. Instead of obsessing over the scale or how you look, get obsessed with transforming your environment. Your body and weight will follow.

Your training, combined with nutrition, sleep, and water intake, creates that environment. Also, don’t forget about lowering your stress level. Think of your body like a glass of water. If you put it in the fridge, it gets cold, but its structure stays the same. If you place it in the freezer, it hardens. The more drastic the environmental change, the greater the transformation you’ll experience.

When Should I Stretch, and How Often?

I used to skip stretching—until I got older and started feeling the aches and pains. I’ve seen too many people end up on the operating table simply because they didn’t stretch.

Stretching feels optional when you’re young, but as you age, it becomes a necessity. Small, consistent stretching sessions every day are far more effective than one long session a week. I compare it to the Chinese water torture technique—the steady drip on the forehead. A small, regular stimulus over time has a greater impact than one big event.

A simple stretching routine before bed can save you from joint issues, discomfort, and expensive medical bills in the long run. Add it to your nightly routine—right before or after brushing your teeth.

How Long Does It Take to See Results?

When clients ask me that question, my answer is short and clear: How miserable are you willing to be?

Results come with a price. The faster you want them, the more sacrifices you have to make—and that often comes with pain. Fast results require swift changes, and we all know drastic changes are uncomfortable. It’s all up to you. How tough are you? That’s how fast you’ll see results.

Be glad you’re just starting your fitness journey! Beginners see results much faster than elite athletes. While you’ll make noticeable progress with less effort, an Olympic athlete has to train intensely just to see the smallest improvement.

What’s the Best Diet for My Fitness Goals?

The best diet? Clean. Clean eating works for every goal. Then, sprinkle in some common sense.

If you want to lose weight, it’s all about a calorie deficit—burn more than you take in. If you want to gain weight, eat more than you burn. Drink lots of water and keep your diet clean. Throw in some fasting once in a while. There is plenty of research on the benefits of fasting.

Use common sense when making food choices and stay honest with yourself. It’s easy to trick yourself into thinking, “It’s just one cookie.” But when you say that over and over, those cookies add up.

Final Thoughts

There’s no magic formula in fitness—just simple principles that, when applied consistently, yield results. The key is understanding your body, listening to what it needs, and making gradual changes that push you forward. Whether it’s training, recovery, nutrition, or stretching, the fundamentals remain the same: challenge yourself, stay consistent, and keep evolving. Your body will follow.

If you need further assistance, please don’t hesitate to contact us. We offer a complimentary training session designed to help you bust through your fitness goals or get started on a healthier lifestyle.

Also, we offer monthly memberships. Take a screenshot of this email and bring it in to get 50% off your first month.

Thank you and let me know if there’s anything I can do to help.