Frequently Asked Questions (FAQs)

Can I lose fat in a specific area (ex: arms, stomach, etc)?
- No. That comes with overall fat loss BUT you may see the quickest progress in these areas.
Can I turn fat into muscle?
- No. Those are two different biologic tissues with separate functions.
Is it actually bad to static stretch while warming up?
- Yes. It can weaken the muscles in the exact place we want to optimize tension; the stretched position.
Should I still workout even if I'm sore?
- Yes. My rule of thumb: soreness and workout intensity should equal 10/10. For example: if you're 7/10 sore, you should workout with 3/10 intensity.
If I want to lift and do cardio, which should I start with?
- Lift first, cardio second. You want to preserve muscle glycogen / energy for resistance training.

Is lifting twice a day better than lifting once a day?
- No. We want to emphasize recovery between workout sessions.
What's the best time of day to workout?
- The time of day you can be most consistent.
Should I log my workouts?
- 1000% yes!! Even the most elite level athletes do it. Plus, its exciting to look back and see the progress you're making.
How often should I rest?
- It depends, but at least 1 day of rest per week.
I feel like I'm working hard, why is the scale weight not changing?
- I encourage taking measurements. You're most likely building muscle mass and losing fat mass at similar rates.

Fitness Hot Takes

1. Not all training splits are created equal, some are drastically better than others. Varies person-to-person as well.

2. Lifting too heavy will not make you look like a bodybuilder. That's like saying driving too much will make you a nascar driver.

3. Consuming protein right after a workout will provide more benefit than waiting. Even if you're hitting your daily protein goal.

4. Most people at the gym/online with high caliber physiques are not natural.

5. There is no specific diet that is more fat burning than others. You just need to be in a caloric deficit.

6. You do not need to do cardio to lose weight. In fact, resistance training is exponentially more effective than cardio for physique recomposition/improvement.

7. Some soreness is good. A lot of soreness is not. You should be 4/10 sore at most from your last workout.

8. Limiting/stopping alcohol consumption will accelerate gym progress beyond belief.

9. If you're consuming a balanced diet, the only supplements worth taking are creatine, pre-workout, and whey protein.

10. Traditional lat pulldowns are not an effective exercise for the lats. Also, barbell bench press is a worse exercise than most machines and dumbbells for hypertrophy.

11. The most muscular people in the gym are more worried about themselves to worry about anyone else.

12. Knees over toes when squatting is perfectly fine.