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.