Answers to your weight training and nutrition issues

Answers to your weight training and nutrition issues

We receive many questions every day on weight training and nutrition.

In this article you will find our responses to it, it will be updated regularly to bring you more and more content.

I can not seem to gain weight, yet I can not stop eating:

If you do not manage to gain weight is that you do not eat enough. Everything is a matter of addition and subtraction.

Your body expends energy by being active and this at every moment of the day (sleeping, walking, thinking, eating, sports ... it's called daily energy expenditure), and it is your energy intake (that you eat) that allow you to provide this energy to your body to function properly. This requires that your contributions are greater than your expenses.

A simple example: your DEJ = 2600, your contributions = 2600, here, there is a balance because in 2600-2600 = 0. against if you have an intake of 3000, there shalt thou be in excess caloric 3000-2600 = 400 . your 400 calories in "too much" will allow your body to build muscle. We must therefore eat more but also better.

I can not lose weight:

Just as weight gain, weight loss is actually a simple addition and subtraction energy. To lose weight, you have your daily energy expenditure (DEJ) are greater than your intake.

Example: 2000 (inputs) - 2500 (DEJ) = - 500, then you are in deficit, your body is going to draw on its reserves (fat, muscle) to provide energy so you'll lose weight.

How long should a session of weight training? 

To be optimal, your session should last between 45 minutes and 1:30. We see some people making sessions of 2 or 3 hours; in the end, they are against-productive. Why? Because during your workout you spend a large amount of energy, the more your body will secrete cortisol, a hormone that triggers muscle catabolism (muscle breakdown). Finally, will you be able to have as much strength, energy and intensity after 2:30 bodybuilding? No, your end of the session will be less productive and virtually no interest.

I do 500 abs every day, when will I see results?

Work your abs every day will not help you to have a flat stomach and visible abs. To see his abs, you must first lose the fat that is on top; So they are building in your kitchen "ABS IN THE KITCHEN" through your diet.


Also your abs are muscles, so you need to rest your muscles to recover, rebuild and grow. Work them on average 2-3 times a week with a good routine and you will have as many results as if you did it every day.

After how long will I see results? 

If you do bodybuilding or fitness, you should know that this is one of the most difficult sports because it requires a lot of work both on the workout in your diet. Be patient and you will be rewarded at the height of your efforts.

Can not tell you how long so you will achieve your goal, because in addition to your work also depends on your body metabolism and gene that predisposes you or not results.

I was told to do cardio to lose weight and refine me, tone, is it the right solution?

Cardio is a tool that will allow you to lose weight by making you spend more energy. However you will be beautiful all the world's exercises, if you do not change your diet you will have little or no results; it is quite possible to lose weight without performing sports. 70% of your results come from your diet and 30% of your training.

Regarding the second part of the question, "Is it that cardio will allow me to refine me, tone", the answer is mostly no. To achieve this goal, we must go through muscle building activities (body weight, weight room ...). Cardio activities do not involve your muscles in the same way that strength training to enable them to achieve your goals.

Dietary supplements what is it?


A dietary supplement is, as its name suggests, a supplement that aims to supplement your diet. There are a lot of categories of supplements for bodybuilding: protein powder, vitamins & minerals, fat burners, booster, bars, drinks ....

Does the act of taking a food supplement made me a not-natural?


Absolutely not! Dietary supplements have a natural origin, for example protein powder (whey), proteins extracted from milk using various methods that are almost identical to the manufacture of baby milk powder. Is it dangerous for babies and does it make them "not-natural"? Not.

Should I do cardio for my weight gain?

If you do cardio for a ground connection, we have to especially pay attention to your overall energy expenditure. To gain mass, you must be in caloric surplus as mentioned above, cardio will make you spend more energy are two solutions available to you:

-Eat More to offset this additional energy expenditure

- Limit your cardio activities to succeed in your muscle gain


It is also a good way to limit intake of fat during your weight gain.