Here at we get asked a lot of questions on a variety of topics. We have answered some here that come up quite frequently. Feel free to send us your questions if we didn’t cover a topic important to you.


1) What is your total weight made up of ? What should my body fat percentage be ?

When you stand on a scale it gives you your total weight, not what the weight is made up of. When properly done you will know what your total body fat is in pounds and percentage and what your lean muscle mass is in pounds and percentage. Ladies would like their body fat to stay under 25% but if you are athletic it will need to be in the 15% to 18% range. Do not let it fall below 13% as this is very unhealthy.
Guys you would like your body fat to be under 20% for health but if you are athletic the 7% to 10% range will be needed ( Also depends on your sport and position ).
Lean people will also have a higher body water content as muscle is about 75% water and fat is about 25%. A good total water content is about 60% of your weight.
So as you see, two guys 6 feet tall and 190 pounds could be very different.

2) Body Mass Index ( BMI ). What is it ? Does it matter?

BMI is a formula that examines your body mass as it relates to height. If you are muscular and athletic don’t pay any attention to this number as it does not account whether you are measuring fat or muscle. If you are just starting out and would like to lose fat it can be a good starting point.
A normal BMI would calculate to 18.5 to 24.9. Under this would be considered underweight, over 30 is considered obesity.
Need yours figured out? let us know. We will need your height and weight.

3) What body measurements should I focus on?

A good place to start is your waist to hip circumference ratio. This just a fancy way to say what is your waist measurement? What is your hip measurement? and what is the ratio? There are different ratios for men and women and norms based on your age.

Lets look at an example. A 30 year old male with a 33 inch waist and 35 inch hips. 33/35 equals .943 and this is considered a moderate risk for his age.

Want yours done, let us know. We need to know gender, age, waist and hip measurements.

4) Don't have time to cook, what can I do?

We know life is hectic and you can be in a rush to do things like eat. With a little planning you can solve that problem. When you do have time, like a Sunday, prepare your meals for the week then. Separate them into containers and put in the freezer. Fun thing to do with the kids to help teach them cooking skills. We have lots of ideas on how to be ” Kitchen Ready “

5) Feel hungry all the time? What should I do?

Take a look at how much protein you are eating, it will give you more of a satisfied feeling. If you are a typical active Ectomorph EAT MORE!

6) Don't feel like eating, I just don't enjoy it. What should do?

Even when trying to lose weight eating to little is a concern. It will slow down your metabolism causing you not to lose weight. One thing that might work for you is to make it a social thing to eat with other people. Use it as a time to be with family and friends and have them keep you accountable. If they don’t enjoy eating either, help each other out. Your social network can be your greatest help.

7) I smoke and drink. Do I have to quit to be healthy?

We would answer this question by saying that to be healthier is really comes down to changing your habits. To change habits you need to know what you want to change. In other words set goals. This is a topic we will be writing about in detail very soon. At this point our advise for this is to choose 1 small habit at a time you would like to change, and succeed at that first.

8) How long does it take to start building muscle?

There really is no simple answer to this because it can be different from person to person. The natural progression is to gain strength first because when you first start lifting weights its more of a nervous system development. After that you can start to see muscle growth known as hypertrophy. Your body type, workouts, effort nutrition, sleep and stress levels all play a factor.After 2 to 3 months you should see a difference. This is where we can help you out.

9) How long does it take to lose muscle?

The lose of muscle, or atrophy, can start within a few weeks. What you will find is your strength starts to go within 2 to 3 weeks. Muscle lose will also depend on your age and general overall health. At we think you should take some breaks from lifting every know and then but never for too long. Let us help you with your periodization so you won’t lose your hard earned muscle.

10) What should I eat on the days I don't work out?

Your body type will have a lot to do with this. If you are trying to lose body fat limit your carb intake. If your trying to gain weight and muscle get out the cutlery and plates and chow down .

11) How long does it take to build muscles?

The length of time to build muscles depends on several factors, there is no straight answer however here are some clues that should prove useful to you. Body type, Diet, Type of exercises, Type of Cardio, Gender, Age, Training intensity, stress level and water consumption. These are the main factors which muscle development are based upon. Contact us and let us show you how.

12) I want to lose weight what should I do?

If a person wants to lose weight there are a few things they need to address – What they eat – when they eat – how much do they eat – what exercise program are they on –   do they sleep enough – are they managing stress levels. These are the subjects we address with our clients individually.

13) I want to build some muscles what should I do?

If you want to build muscle you must – eat to support muscle building efforts – your exercise program must support muscle building – make sure you always get enough rest, this is when muscles grow.

14) How do I get a six pack?

The much sought after six pack again comes down to diet, exercise, rest and genetics. There is no straight answer, it’s a process by which you can either experiment until you figure it out or contact us and we will show you how to do it with a clear plan of action and supervision.

15) I don't have any balance, what should I do?

The much sought after six pack again comes down to diet, exercise, rest and genetics. There is no straight answer, it’s a process by which you can either experiment until you figure it out or contact us and we will show you how to do it with a clear plan of action and supervision.

17) I am eating all the time but am not gaining any weight or muscle?

Quite often people that want to gain weight are not eating as much as they need to, even though they think they are. Another reason is they are on the wrong exercise program. This is where we can help you out.

18) Do I need to go to the gym everyday?

You DO NOT need to go to the gym every day. We often see people not get their goals because they over train. Remember rest is a vital component in your overall plan.

19) How much sets or reps should i do?

The number of sets and reps a person should do depends on what they are trying to accomplish. For example, if you are going after pure strength gains never go above 5 reps and never go to failure.

20) Do i need to do cardio?

We often get asked do I need to do Cardio? Like a lot of other things it depends on what you are trying to accomplish. Long drawn out cardio is not needed. Generally shorter more intense cardio sessions are far more effective. Let us take a look at what is best for you.

21) Do I need to lift weights?

Another question we are often asked is – Do I need to lift weights? – The short answer is YES!!!!!!!!. A well designed weight training program will help you gain muscle, gain strength, lose fat, improve overall body composition, strengthen your bones, improve balance, gain confidence. So whether you male or female, young or older LIFT WEIGHTS