Frequently Asked Questions

As we age, several factors contribute to an increase in abdominal fat, even if you maintain the same diet and exercise routine. Here are some key reasons why:

As you get older, your basal metabolic rate (BMR) decreases, which means you burn fewer calories at rest. This can lead to weight gain, particularly in the abdominal area, if your activity level and diet don't adjust.

It's possible that stress, including stress from relationships like marriage, can contribute to weight gain, particularly in the abdominal area. Stress triggers the release of cortisol, a hormone that, when elevated for long periods, promotes fat storage, especially around the belly.

You can’t spot-reduce fat, so losing arm fat requires overall fat reduction. The key is a calorie deficit—burn more calories than you consume. Strength training will help your arms look more toned as the fat reduces.

You’re likely eating enough if you feel energized, perform well during workouts, recover quickly, and maintain a stable weight. Hitting a plateau in your progress—whether it’s weight loss, muscle gain, or performance—can also be a sign you're not eating enough. Constant fatigue, poor exercise performance, or unexplained weight loss could indicate you need to adjust your intake. Listen to your hunger cues and ensure you're fueling your body properly.

Yes! Cardio is beneficial for heart health, improving endurance, burning calories, and enhancing overall fitness. However, how much and what type of cardio you do depends on your goals. For fat loss, moderate cardio combined with strength training works well. If you're focused on muscle gain, you might prioritize shorter, more intense cardio sessions to avoid muscle loss. The key is finding a balance that supports your fitness goals and keeps you active and healthy!

A safe and sustainable rate of weight loss is about 1 to 2 pounds (0.5 to 1 kg) per week. Losing weight too quickly can lead to muscle loss, nutritional deficiencies, or regaining weight later on. To achieve this, aim for a slight calorie deficit through balanced eating and regular exercise. Everyone's body is different, so focus on gradual progress and how you feel rather than just the number on the scale.

The amount of strength training you need depends on your goals and how active you already are. For most people, two to three 30-40 minute sessions per week is enough to see significant improvements in strength. If you want to split training different muscle groups, you can train up to five days a week, but you should allow at least 48 hours of recovery between working the same muscle group. 

How often you should work out depends on your fitness level and goals. Beginners should aim for 3-4 times a week with a mix of cardio and strength training, taking rest days in between. More experienced individuals can work out 4-6 times a week, often splitting their sessions by muscle groups. For weight loss, aim for 4-5 days of both cardio and strength training, while those focused on muscle gain should prioritize strength training 4-5 times a week.