If the United States of America's monetary deficit went down a dollar every time a fitness question was asked we would finally have a balanced budget. Don't get me wrong, asking questions is the most important part of the learning process, but time and time again the same questions are asked. These repeatedly asked questions keep being brought up because one, people do not listen, and two because everyone has a different answer. If you want science backed answers you will not find that here. I'm going to cut through the meat of the question and give you the most sincere and truthfully backed answer I can come up with. After reading this hopefully you have found your answers so you can finally start living your life.
Let's cut right to the chase:
1.) How often should I workout?
Everyday. I consider walking to be a big part of training and there is absolutely nothing wrong with walking everyday. A lot of fitness professionals feel like walking is not enough to be considered "working out". To an extent I agree, but the benefits of walking far out weigh the cons of being a lazy asshole. Now you can't just plan your entire training routine and program to be walking, you won't do anything for the composition of your body which is nearly everyone's goal. Walking will help you live longer and help you become healthier but if you want to change the way you look you need to incorporate strength training AT LEAST 3 times a week. Monday, Wednesday, and Friday. If you are a newbie to strength training the M, W, F template is your best bet. Do not worry about the bodybuilder splits that have 6 days lined up dedicated to one body part at a time. With 3 days weight training, walking everyday, and a good diet you're on the road to lean.
2.) How do I tone up?
A good diet, increased exercise output, rest, and consistency. You can't spot reduce fat. Do not just do abs in hopes of "toning up" that area, not going to happen. Sorry. When you say you want to "tone up" you mean you want to see more muscle definition. Burn fat.
3.) How many meals should I eat per day or how often should I eat?
One, two, three, four, five, six, seven, eight, nine, ten. It doesn't matter. You will not "stoke the metabolism" by eating more often then not. You will not die if you NEVER eat breakfast again. You will not lose muscle mass if you fail to eat every three hours. If you want to eat once per day at 10 O'clock at night, knock your socks off.
4.) Will my fat turn into muscle?
No. If you are training to burn fat it is very hard to build muscle. The fat cells will be utilized by your body and be fed to your muscles as a source of energy but fat doesn't magically turn into muscle. Does a dog turn into a cat if you forget to feed it?
5.) What machines should I use at the gym?
The hand dryer maybe inside the bathroom? I don't know. Ask a wimp.
6.) What level should my heart rate be at?
Who cares? Plan your exercises and do them with the highest level of intensity you can and go home and rest. Don't worry if you're not sweating that hardly means anything. There is no "zone" you want to reach and stay sustained at. Just train, train smart, train hard, and recover.
7.) How can you afford to eat healthy all the time?
Think of it as the most important investment you can make. If you're sick you don't work. If you don't work you don't get paid. Are you going to compromise the later years of your life because you can't afford an apple or a nice piece of meat? Come on man! When you're 80 years old and you have nine million illnesses and dysfunctions because your nutrition was complete shit when you were a younger person, ask yourself if it was wise to not give a fuck about your health by eating cardboard boxed food every meal.
8.) What supplements should I take? I think I am going to buy XYZ fat burner.
Supplements are called supplements because they supplement something missing from your diet. Most people who actually need supplements have a deficiency somewhere in their diet. I would buy a Multi-Vitamin, Fish Oil, and some Protein Powder and that's it. There is no need for a fat burner, for some Testosterone Booster, or anything else for that matter, Keep it simple and use your nutrition as the best supplement you can buy.
9.) How do I get my arms tighter? How do I get bigger arms?
See number 2. If you have excess bodyfat your body will burn it from wherever, whenever. If it decides to keep it under your arms until the last few pounds there is nothing you can do about it. It's your genetics and everyone is different.
For the men, if you want bigger arms just keep lifting heavy. Adding an exercise or three to your "arm" routine doesn't matter. Your arms will not grow larger or out of proportion with the rest of your body. It is smart like that. Do not skimp your routine away from your back or chest in hopes more arm work will lead to bigger Guns. Also never neglect your triceps. Hit them heavy, they make up 2/3's of your arm.
10.) How long until I see results?
Now get your pen and paper and make your plan. Cut through the bullshit, stick to the basics, train hard, and go live your life. This isn't something hard that requires 24/7 attention. Put in the effort and be consistent about it, and let the awesomeness going on inside your body do the work. Good luck and hey, seriously.. I care. I'm rooting for you. Just please stop listening to the lies.
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