Do I need to train every day to see results?
No, of course not. Depending on your goal, a maximum of 5 days per week, with most people getting great results with as little as 3! Keeping active and having a healthy daily eating routine will go a long way to accelerating your goals outside of the gym! 

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Do I have to train my legs?
Technically no, but since they are a hugely important muscle group, do your best to hit them at least once weekly. Strong legs are essential to most people's physical and quality of life goals. Try to pick exercises you find fun and get help with proper form to get the most out of it. 

 

What's the best exercise for 'insert muscle here' 

The best one would be the one you feel has engaged that muscle. You can feel the most connection and contraction of the target muscle, and you can progressively overload with proper form. 

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How much protein do I need to eat?
For general health and well-being, consuming at least 1 - 1.5g of protein per kg of body weight is suggested. With muscle gain being the goal, that can go up to 2g! E.g., a 60kg woman looking to add muscle tone can eat up to 120g of protein per day. Protein shakes are a common supplement for those unable to eat their protein requirements. 

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Does anything help DOMS? 
Yes, but there is no 100% cure. Having a high protein diet, utilising carbs around training as well, and making time for recovery tools such as stretching, sauna, cool-down walks, and BCAA-type supplements can aid in decreasing the post-training pain.  

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When is the best time to train? 
Whenever is best for you! It depends on your schedule, but there are benefits to both. Morning training is helpful because it strengthens your day, makes you less fatigued from work, and increases your natural testosterone levels. Afternoon training has pros; too, you will be more awake and have more food in your system to use in your workout. 

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Do I need to take a pre-workout?
No, not at all. I'm not a pre-workout person at all. It has its place, and some people benefit from it, but it's optional. If coffee or a good high-protein and carb meal does the trick, go with that! 

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I can't seem to grow 'insert muscle group here'
Well, have you tried everything? And I mean everything. It can be a lack of mind-muscle connection, an intensity or frequency issue, or even a form problem. Always check with an expert and chat with them about how you can improve your workout to improve that muscle.