There is a lot to take on board when you are getting into your fitness journey, here are 6 of the most common gym questions that get asked. Do check out my Online Coaching options, to help you get structure into your workouts and get results!

An ideal amount would be 1.5- 2 grams of protein per a kg of body weight for weight loss.

So if you weigh 100 kg you should aim for 150 to 200 grams of protein.

Which would be 0.8 to 1 gram per 1lb of body weight.

Start off trying to be consistent with 140-150 grams to begin with then build up with to higher amount.

For muscle building you need to be in a surplus of calories and your protein level needs to be at 2 grams to 2.5 grams.

Aim to have 2 to 2.5 liters of water daily.

My top tip have 4 / 5 pints of water.

• 1 Pint when when you get up
• 1 After your morning coffee/ tea
• 1 With lunch
• 1 During the day
• 1 With your dinner
• If you are more active on a regular basis, aim to have at least one more pint, when training or post training.

Try aiming for 7 to 8 hours every night, as much as possible. Quality of your sleep will effect your fitness goals, as its during your sleep your body repairs the damage caused by training stimulus, daily wear and tear and assist other bodily functions.

• Muscle growth
• Hormone regulation
• Stress management
• Mood
• Energy levels

As with many factors, it depends!

When you are starting out, getting a workout done can be a challenge itself to get started. So don’t aim to do 3 sessions a week when you struggle to get 1 done so best thing I believe is :

Beginners

Aim for 1 to 2 times of week of good resistance training, doing full body workouts, so you are hitting all muscle groups twice a week.

Intermediate

Try doing 3 to 4 times a week these can be 2 full full body sessions, then upper / lower days. Alternatively you could do a split like push, legs, pull, legs.

More experienced people can look at doing 4 to 5 days.

Remember to have your rest days!

For most people who live very busy lives 20 to 30 mins done effectively would be great, 30 mins 5 days a week which would be recognized guidelines by many medical and health organisations to be good for active heart health.

For endurance training 30 seconds rest is best. This would have a rep range of 15 to 30 per a set.

When doing doing hyperthrophy / body composition . With rep range of 10 -12 per a set. This is best use d for building muscle and loosing body weight / body fat.

Main lift 90 second rest between sets:

These include:

Deadlifts, Bench press, Squat, Overhead press.

Other movements like chest flies, lunges etc 60 seconds rest would be good.

If you feel that you need the rest period is too long and you dont feel fatigued, reduce each one by 10-15 seconds, this should increase intensity once again.

For strength training 1 to 2 mins between sets would be best. 1-5 rep range per a set.

For power 2 to 5 mins between sets with reps 1-3 reps per a set.