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Is there good and bad food?

So yes and no. Obviously something like an apple has more nutritional value than a chocolate bar. However, when we start to look at food as good or bad, we can possibly develop some type of disordered eating because we are putting good and bad labels on food. I preach and exercise moderation! if you are eating healthy foods, such as fruits and vegetables for a majority of the time and you also enjoy some sweets here and there, then you are going to be perfectly fine! So you can have an apple and your chocolate bar too!

How many sets should I do to build muscle?

Depending on your level of fitness, I recommend 10-20 sets per week per body part. So that means working each muscle twice a week and doing a minimum of 5 sets per muscle group per session and a max of 10. Anymore than this is just junk volume. Remember these sets need to be hard!

Do carbs get you fat?

NO! Carbohydrates do not get you fat. The reason people think they get you fat is because when you eat a lot of carbs, they hold onto water. So for every 1 g of carbs you consume that will hold onto 3 g of water so if you eat 200 carbs in a day you will hold onto 600 g of water. Carbohydrates are your main fuel/ energy source.

What are the best sources of protein?

So there are many places to get protein from, however if you want to consume the foods with the highest amount, here is a list of them.

Protein Powder
Chicken Breast
Steak
Turkey
Bison
Ribeye
Tuna
Salmon
Egg whites

If you start to include these in your diet you will consume more protein and build more muscle!

Should I take supplements?

Supplements are a great way to help your diet and training. However, they are still only supplements. This means that they SUPPLEMENT what you are doing already. They will not magically make a difference and help you achieve your goals, they can only add a small difference. So again they are a great thing to help you on your fitness journey but if you don’t have a good diet and you don’t train well, the supplements will not do much for you.

How many days a week should I lift?

Well, it really depends on your level of lifting so you need to first ask yourself are you a beginner and intermediate or an advanced lifter once you decide that then you need to decide and figure out what your goals are specifically. However, my advice that I can give you is that if you are brand new to the gym, I would say don’t go to the gym more than 2-3 times a week. That way you can work all muscle groups and get a feel for the exercises and understand how to perform them correctly now if you are intermediate, you can go 3 to 5 times a week and then if you are advanced, you can go 5 to 7 times a week however, this obviously varies from person to person and what your specific goals are. Take this with a grain of salt, and do what works best for you!

What is the best diet?

The best diet is the one you can stick to for the rest of your life. Regardless if it’s keto, carnivore, vegan, pescatarian and so on. If you are able to stay consistent with it and it doesn’t feel like you are starving yourself then that is the diet for you!

How heavy should I lift to build muscle?

So when it comes to building muscle, it is not necessarily how heavy the weight is, but how you move the weight. For example, if you have 25 pounds and curl it really fast, it’s not going to feel like much, however, if you slow down the rep and focus on squeezing the muscle at full contraction and control the weight on the way down, it will feel a lot harder. This is providing a stimulus for your muscles to grow yet it is the same amount of weight. So your body doesn’t understand how much something weighs, but it understands the type of stress that it is under and how hard it has to work. A good rep range to stick in is the 12 to 15 range. Now I’m not saying you can’t go lower and that you can’t go higher, but if you want to stay in a safe range where injury is less probable And the intensity of the workouts is challenging. Then this is a very good rep range to stick to.

Don’t be lazy!

Remember! If you have any dreams and/or aspirations in life, Hardwork and consistency together is what you need. If you half ass anything you want to do, you are going to get half ass results. Always remember no matter what it is, make sure you give it everything you have!

REMEMBER!

Stop comparing yourself to other people. Focus on what you’re doing and what you have going for you. There will always be someone better than you and worse than you. Just focus on being the best version of yourself!