Questions I Get Everyday

1. Can I target belly fat?
No.
Spot reduction is a myth.
You lose fat where genetics decide, not where you work.
Doing 500 crunches won't burn belly fat, it builds abs under the fat.
Want visible abs? Lose overall body fat through calorie deficit.
My tip: Lift heavy while you cut.
Muscle preservation = faster metabolism = easier fat loss.

2. Can you gain muscle and lose fat at the same time?
Usually only easier for beginners or if you’re returning from a break.
"Newbie gains" last 3-6 months.
After that, pick one: cut or bulk.
Your body doesn't want to do both.
My tip: Bulk first, then cut.
More muscle = higher resting metabolism, which makes cutting easier later.

3. Should I keep lifting heavier or is there a point where the risk isn't worth the reward?
Yes, there's a ceiling.
In your 20s, max efforts recover fast, youth is on your side.
By 30s-40s, joints complain.
Stay in the 70-85% range (5-12 reps).
Builds muscle with way less joint wear.
Add weight when you can, not every session.
My tip: Test a true max once or twice a year, if that.
Train in the 6-10 rep range most of the time (that’s what I do) and your joints will thank you.

4. Does soreness mean a good workout?
No.
Soreness = muscle damage from novelty, not growth.
You can build muscle without being sore.
Chasing soreness all the time leads to overtraining and crashes.
My tip: Track reps and weight instead.
If you're adding load or volume week to week, you're progressing, sore or not.

5. Should I do cardio before or after weights?
If strength/muscle is the goal: lift first.
If you’re prepping for a race: cardio first.
Long/HIIT cardio right before heavy lifting will reduce strength quality.
A short easy warm-up is fine.
My tip: Assault bike, stairmaster, versa climber.
Most efficient cardio out there, and they'll crush you in 10-15 minutes.

6. How long should my workouts be?
45-75 minutes max.
More doesn't equal better.
If you're going 90+ minutes, you're resting too long or doing too much.
Quality beats quantity.
My tip: Set a timer for 75 minutes. When it goes off, you're done, even if you didn't finish.
Teaches you to prioritize.

7. Does lifting weights make you bulky?
Only if you eat enough to get bulky.
You don't accidentally get huge.
Building serious muscle takes years of surplus eating and dedicated training.
My tip: If you're scared of getting bulky, stay in a slight calorie deficit.
You'll build strength and look lean, not big.

8. How often should I train each muscle?
2–3x/week is a sweet spot for most.
Twelve sets split across 3 sessions beats one brutal session.
More frequency = better technique, less fatigue per workout.
My tip: Start with 10-15 sets per muscle per week across 2 workouts.
Once that's easy, add a third session with 4-6 sets.
You'll hit 14-21 total sets weekly.

9. Do I need to train to failure?
No.
Stopping 1-3 reps shy of failure builds the same muscle with less injury risk and better recovery.
My tip: Go to failure on your last set of isolation exercises (curls, lateral raises, tricep extensions).

10. Should I train abs every day?
No. Abs need recovery too.
They're muscles. Two to three times weekly is plenty.
If you can’t see abs, that’s body fat level, not a crunch deficit.
My tip: Vary your ab training.
Rotation (cable chops), anti-rotation (Pallof press), flexion (crunches), static holds (planks).

11. What's the best pre-workout snack?
Easy-to-digest carbs, protein optional.
Banana + honey
PB&J
Apple + piece of cheese
Rice cakes + jam
Greek yogurt + applesauce
My tip: Eat 30-60 minutes before training.
Closer to 60 for bigger snack, 30 if it's just a banana.

Most training questions have simple answers.
Stop overthinking.
Start lifting.

Train Hard.
Think Deep.
Live with Intent.

— The CODE