3 min read
Here are ten common gym questions answered as simply as possible.
How Much Protein Do I Need to Eat per Day?
In general, people who exercise should consume between 1 and 2 grams of protein per kilogram of body weight per day (in pounds, that’s between 0.45 and 0.9 grams of protein per pound of body weight).
However, as with all things relating to healthy living, it’s not as straightforward and there are a few nuances that need to be considered to accurately know how much protein should be consumed. Specifically, protein consumption works on a person-to-person basis as we each have different needs.
Should I Do Cardio at the Start or End of My Gym Session?
Realistically, it really doesn’t matter – start or finish. What actually matters is how much cardio you do – if you’re trying to build muscle then don’t go over 15 minutes and avoid exceeding a moderate intensity, whereas if you’re trying to build stamina and/or your cardiovascular system then go for 20 or more minutes at a challenging intensity.
But in general, the advice is to do cardio at the start of your workout if you’re trying to build stamina (it acts as a warm-up) or do it at the end if you’re aiming to build muscle (while acting as a cool down, doing it at the end ensures the cardio session doesn’t tire you before the main workout).
What’s the Quicket Way to Lose Weight?
Any “quick” method to lose weight is counterproductive and may negatively impact your health in the short- or long-term. Weight loss is not a sprint but a marathon and adopting the right approach at the start means you’re more likely to succeed.
What’s the Quickest Way to Gain Weight?
You can implement hacks to quicken the weight gain process, but like losing weight, you need to realize that the best method is a steady and mindful weight gain over time.
What’s the Quickest Way to Get a Six-pack?
Getting abs is actually not as straightforward, with a few things to be mindful of. However, the quickest way to get abs depends on how much body fat you have on you; if you’re skinny, resistance training is your “fastest” route as you need to build muscles and make your abdominals visible. If you’re overweight, your “fastest” option is cardio and it’s done to lose the fat because fat tissue covers muscle tissue – hence why skinny people are already halfway there.
What’s the Best Time of the Day to Exercise?
There’s no such thing as a “best time of the day”. Each segment of the day has its own benefits so you’ll always miss out on a benefit. Therefore, go at whatever time you feel is best for you and complements your personal goals.
How Much Water Should I Drink in a Day?
This is very individualistic, as multiple factors can affect a person’s required intake. Things like age, height, activity level, general health, and genetics all impact water intake. In general, it is recommended to drink 2-3 liters of water per day (67-101 oz). Also, note that there is such a thing as drinking too much water, especially if you have a health condition or are on medication, like ones that may cause you to retain more water than normal.
Will Cardio Kill My Gains?
Not necessarily. It depends on how long your cardio session is and at what intensity you’re performing. For the sake of your heart and its associated cardiovascular system, it’s highly recommended to include some form of cardio in your workouts.
How Many Hours of Sleep Do I Need to Maximize Rest?
Seven hours is the sweet spot.
How Often Should I Work Out?
It depends on your level of fitness. Advance athletes can get away with more training compared to beginners or intermediaries. At the end of the day, you need enough rest and recovery between workout sessions. If your performance or intensity is dipping on follow-up workouts then you’re not getting enough rest or recovery.