Frequently Asked Questions
Whether you're just starting out or looking to break through a plateau, fitness training can feel like a maze of conflicting advice. Here are some of the most common questions people ask when trying to get in shape.
How often should I work out to see results?
For most beginners, 3 to 4 days per week is the "sweet spot." This allows for enough frequency to build a habit and see physiological changes while providing ample time for muscle recovery. Consistency over months matters far more than intensity over a single week.
Is cardio or weightlifting better for weight loss?
While cardio burns more calories during the session, weightlifting increases your metabolic rate over time by building muscle. A combination of both—often called concurrent training—is generally the most effective approach for sustainable fat loss and body composition.
How long does it take to see progress?
Physical changes vary by individual, but a general timeline looks like this:
1–2 weeks: Improved energy levels and mood.
4–6 weeks: Noticeable strength gains and better stamina.
8–12 weeks: Visible physical changes (muscle definition or weight loss).
Do I need to take supplements like protein powder or creatine?
Supplements are exactly that—supplemental. Most people can get all their nutrients from whole foods. However, whey protein is a convenient way to meet protein goals, and Creatine Monohydrate is one of the most researched and safe supplements for improving strength.
Should I do cardio before or after weights?
If your primary goal is building strength or muscle, do cardio after weights. This ensures you have maximum energy and focus for your heavy lifts. If you are training for a race (like a 5K), prioritize your cardio first.
How much water should I drink when training?
A good rule of thumb is to drink 0.5 to 1 ounce of water per pound of body weight daily. During a workout, aim for an extra 16–24 ounces to compensate for fluid lost through sweat.
What is the difference between "reps" and "sets"?
Rep (Repetition): A single execution of an exercise (e.g., lifting a dumbbell once).
Set: A group of consecutive reps (e.g., doing 10 reps, resting, then doing 10 more equals 2 sets).
Will lifting heavy weights make me look "bulky"?
This is the #1 concern for many women, and the short answer is no. Women naturally have significantly lower levels of testosterone (the primary hormone for muscle growth) compared to men. Instead of looking like a bodybuilder, lifting weights typically leads to a "toned" or "sculpted" appearance because muscle is much denser and takes up less space than fat.
Are gym machines or free weights (dumbbells/barbells) better?
Neither is "better"—they just serve different purposes:
Machines: Great for beginners because they guide your movement and are generally safer. They are excellent for "isolating" specific muscles.
Free Weights: Better for building "functional" strength and balance because they require your stabilizer muscles to work.
The Verdict: A mix of both is ideal for a well-rounded physique.
Can’t I just join a gym or follow a workout video on YouTube?
You can, but a video can't see your form. A trainer provides real-time feedback to prevent injury, customization for your specific injuries or goals, and the accountability to show up when motivation fades.
I only have 45–60 minutes to exercise. Is a trainer worth it?
Actually, if you're busy, a trainer is more important. We maximize every minute by eliminating "rest-time scrolling" and ensuring every exercise is high-yield. We turn 45 minutes of wandering into 45 minutes of targeted progress.
I struggle with staying motivated. How does a coach help?
Motivation is a feeling that fades; accountability is a system that stays. Knowing someone is waiting for you at the gym—and checking in when you aren't there—is the #1 reason people finally stick to their goals after years of "starting over.
What should I bring to my first session?
Just comfortable clothes, sneakers, a water bottle, and an open mind. I provide all the equipment and the plan!
Do I have to follow a strict diet to see results?
No "diets"—just habits. We focus on sustainable changes (like hitting protein goals or drinking more water) that fit your life, not a list of forbidden foods.
The scale isn’t moving, but my clothes fit better. What’s happening?
This is a win! You’re likely experiencing body recomposition: losing fat while gaining muscle. Muscle is denser than fat, so you’re shrinking in size even if the weight stays the same.
Which supplements are actually worth the money?
The Answer: Most supplements are unnecessary if your diet is on point, but a few have significant scientific backing:
- Creatine Monohydrate: One of the most researched supplements; it helps with power output and muscle fullness.
- Whey Protein: Simply a convenient way to hit your protein targets.
- Caffeine: A proven ergogenic aid that increases focus and reduces perceived exertion.
- Vitamin D/Omega-3s: Great for general health and reducing inflammation.