Nutrition:
Q: I tend to get hungry at night and I was wondering what the latest I can eat is?
-Laura
A: That all depends when you go to bed and how late at night you workout. Since it's not fun trying to sleep hungry try eating some low calorie foods like vegetables or even oatmeal, that will generally fill you up, or even a protein shake is a smart idea. Remember eating late won't make you fat but eating more then you burn will, so eat right and exercise.
Q: My goal is to gain about 20lbs of muscle and lose 10-15lbs of fat. I was wondering if I only eat once a day, a real big dinner, is that going to be possible? Or do I have to follow want you guys say on eating to make that kind of progress?
-Ron
A: With nutrition being about 70% of your progress it will be very hard to reach you goal just by eating once a day. The nutrition plans we lay out for you are the same ones top athletes, bodybuilders, and personal trainers follow. They follow them because they work. Do your best to follow them as close a possible. If you miss a meal or two here and there don't worry, but the close you get to perfection the better, and faster, your results will be.
Specialized Routines:
Q: I did the arm specialized routine for two weeks then the shoulder one for two and noticed some really good results. I was wondering can I do the routines for one week each that way I can get more in, or does it always have to be two weeks?
-Jose
A: Yes you can do the routines for one week each. There meant for two weeks because you normally get the maximum results out of that body part in two week, go any longer at that high intensity level and you'll over train. But as you noticed you can still make some pretty impressive results in just one week on them. Since the specialized routine week is very high intensity make sure the following week is low intensity before going back to high intensity and that should work fine.
Q: I've been working out for 20+ years and thought I've tried and seen every workout on the planet. Then I can across your site and saw your specialized routines. They interested me enough that I decided to become a member. I was sure I reach my genetic potential eight years ago, being that I haven't made any new progress since then. I tell you that in those first two weeks of doing that back routine, for the first time in 8 years, I've made some new progress. Looks like you young guys taught this old dog some new tricks.
My question:
Will I continue to see new progress every time I do the specialized routine?
-Nate
A: That shows you're never too old to learn something new. As long as you follow the workout and nutrition plans, including the specialized ones, you will continue to see progress. But, as you realized, as you get closer to your genetic potential progress becomes slower. The tens pounds of muscle you'll gain in the first two weeks of the back routine may just be five lbs of muscle the next two weeks, and so on. Someone new to training who visits the site and follows the workout and nutrition plans may gain 50+ pounds of muscle in the first year while some who's been training for several years and hasn't seen progress in a long time may just gain 10-15lbs or muscle in the first year, but 15lbs is a lot better then nothing at all.
Q: For the specialized routines I noticed you put certain exercises for use to do. Do I always have to do those exercises of can I pick my own?
-Corey
A: You can pick your own exercises. Those exercises where put there as guidelines, to give you an idea of what exercises are most effective for each body part.
Q: I'm not trying to get big and buff, just a little more toned and define. The main areas I want to see more definition are my shoulders, chest, and abs. I'm not fat but I do have some flab on my stomach. Will doing the shoulder, chest, and abs specialized routines and your cardio plans help me do that?
-Mark
A: Definitely. Since your not trying to gain a ton of muscle doing them once or twice may be all you need, abs routine twice. After that follow the men's toning routine to maintain your results. Remember: Every time you do the chest routine do the back routine so you do create a muscle imbalance.
Women's Fitness
Q: I know I need to do some weight training to tone my body but I don't want to get buff. Will these programs make me lean a tone without getting me buff?
-Barbra
A: Yes. The only workout programs on here that will make you buff are the gain muscle ones in the men's section. The workout programs you see in the women's section are the same ones many of the women the site do and the same workout programs I would have my female clients do to get them toned and firm. Combine them with the proper cardio and nutrition, as described in this site, and you'll be tone and firm in no time.
Q: Thanks for putting together such an awesome site, the lower body workout kicked my butt (as well as making it firm and sexy). My question: if I stop doing the women's lower body routine will I loose all the results I made?
-Sara
A: Great job on reaching your goal!
Answer: No. Those routines are designed to accelerate progress in your lower body so you can make fast results (look good in a bikini by summer, or by that cruse in 3 weeks, etc.). As long as you continue to some sort of training, like the women's toning routine, you will continue to keep the results you've already made.
Men's Workouts:
Q: I started the advanced level one 4x a week workout program. The first week I was sore but since then I have gotten sore. Is that good or bad?
-Paul
A: It's normal to get sore when ever you began a new workout plan. Remember: It's science, not soreness, that makes you results. Whether you get sore for 3 weeks, one day, or not at all doesn't really matter as long as you're following a scientifically designed workout and nutrition plan to get you results. On the other hand if you are getting so sore that you can't even workout it probably means that you started at to intense of a workout program. In which case you would want to go to a lesser routine, like the beginner plan and slowly progress from there. (It sounds like you where just mildly sore for your first weeks and appears that things are going just fine for you).
Q: Do I need to workout in a gym to make results or can I do your workouts anywhere?
-David
A: It helps to have a gym since gyms generally have all the equipment you need. If you don't have a gym you can still make some great progress as long as you follow the workout and nutrition plans we've laid out for you as long as you have access to some exercise equipment (DB's, barbell, etc.).
Q: Thanks for creating such an awesome site! I've learned so much about nutrition and training, and for the first time in my life I'm doing exercises correctly thanks to your videos. Question: I've been following your workout to gain muscle and its working great, I'm getting buffer all over, but I naturally have really big legs and I don't want them to get any bigger. So is it ok if I only do the upper body exercises and not the lower body ones?
-Travis
