Below you will find a list of the most frequently asked questions people email me about building muscle, losing fat and any other question that seems to always pop-up. If I didn’t answer your question here, feel free to leave a comment on the bottom of this page.
Frequently Asked Questions:
How Much Weight Lifting Should I Do?
In general, you should train with weights a minimum of 3 times per week and a maximum of 5 times per week. 3 times is usually plenty, especially if you are new to training with weights. Personally, I train with weights 4 times a week. Each weight training session should last no longer than an hour and 15 minutes. My best workouts usually last no longer than 45 minutes. It doesn’t take much to stimulate muscle growth. It’s about QUALITY not QUANTITY.
How Much Cardio Should I Do?
This really depends on your goals. However, everybody, no matter what your goals are, should do 1-2 cardio sessions each week. If your goal is to burn fat you may have to increase that number to 3 or 4+ cardio sessions each week. It all depends on what your diet looks like. Here’s a tip: It’s much easier to alter your diet to save 250 calories than it is to burn those 250 calories through cardio.
Should I Use Machines or Free Weights?
The majority of your weight training should be done with free weights such as dumbbells and barbells. There’s nothing wrong with throwing a few machines in the mix though.
How Much Should I Eat?
Determine your bodybuilding macros and then divide it among the amount of meals you can fit into your schedule. I find it best to take in 5-6 small meals a day. It helps me with not feeling hungry all day. The exact amount of calories you need to consume is going to vary. A female who weights 145lbs and wants to lose 10lbs of fat is going to have different calorie requirements than a male who weights 145lbs and wants to gain 10lbs of muscle.
If you are having trouble eating clean, because healthy food is just too boring, or if you simply want some new ideas of healy muscle building, fat burning foods you need to check out the bodybuilding cook book below. It gets my highest recommendation, I absolutely love it.
Do I Need Expensive Equipment or Gym Memberships To Get In Shape?
No, you can use bodyweight exercises like push-ups and pull-ups to get started. When you have enough money, I recommend investing into some free weights such as dumbbells and barbells. Usually, you can find a cheap used set at local yard sales and even craigslist or eBay. This is a great option for some people who like to train from home. I like to work out at the gym, it gets me motivated and in the mood. It’s hard for me to get in the “zone” when I’m working out alone at home. Plus, these days you can usually find a great gym for less than $30/month. I think it’s well worth the price.
What Are The Best Muscle Building Exercises?
Squats. Deadlifts. Bench Presses. Clean and Presses. Pull-ups. (Especially the first two)
Should I Take Supplements and Which Ones Do You Recommend?
Most of the supplements you see advertised in magazines and on websites are garbage. The magazines they are advertised in are usually owned by the same exact supplement companies that are trying to sell you the magic powder.
I’m only recommend a few supplements that actually provide results.
So the answer to this question is simple.
If you’re a beginner – none. Newbies usually make awesome gains quickly since they’re exposing their bodies to something so new.
For everyone else – First, make sure your diet is in check (it most likely isn’t) If your diet is good to go, the supplements I would recommend are Whey Protein, Creatine, Multivitamins and possibly a Pre-Workout Energy Supplement.
WARNING: DO NOT shop at GNC. Everything is greatly overpriced.
I order all of my supplements from Bodybuilding.com. They have great prices, customer support, and they throw in free stuff all the time. I love the free t-shirts, gym bags, hats, etc.
If I’m in a rush and really need something I go to VitaminShoppe down the street from my house since prices are on par with Bodybuilding.com’s.
If you want to start supplementing your diet, I highly recommend you click the link below and find supplements that align with your goals.
What Is The Quickest Way To Build Muscle?
Download a free copy of my $77 course “Lean Muscle Blueprint”