01
How much does “online coaching” cost?
Online coaching costs vary depending on the subscription length: 3 months (NOK 3,000/month), 6 months (NOK 2,500/month), or 9 months (NOK 2,000/month). The longer the commitment, the better the value.
02
What differs “online coaching” from “regular PT”?
Online coaching provides personalized programs, meal plans, and 24/7 chat support through our app, while regular personal training is limited to scheduled gym sessions. You get continuous support and guidance throughout your transformation.
03
Can I buy a “workout program” only (without online coaching)?
Yes! You can purchase a customized workout program for NOK 1,500 as a one-time payment. This includes a personalized workout plan based on how many days per week you can train.
04
Can I buy a “nutrition plan” only (without online coaching)?
Absolutely! A customized nutrition plan for 3 months costs NOK 1,500 as a one-time payment. This includes meal plans tailored to your goals and dietary restrictions.
05
Can I buy a “workout program” & “nutrition plan” only (without online coaching)?
Yes, you can purchase both plans separately for a total of NOK 3,000 (NOK 1,500 each). However, the 3-month online coaching subscription offers better value with additional support.
06
How often do I have to workout?
The workout frequency depends on your schedule and goals. Programs can be designed for 3-6 days per week. We’ll customize the plan based on how many days you can realistically commit to training.
07
Do I have to workout at the gym?
While gym access provides the best equipment variety for optimal results, we can create home workout programs if needed. The key is consistency and progressive overload, which can be achieved in various settings.
01
What exercises help with weight loss?
A combination of resistance training and cardiovascular exercise is most effective for weight loss. Compound movements like squats, deadlifts, and pull-ups burn more calories and build muscle, which increases your metabolic rate. High-intensity interval training (HIIT) is also excellent for fat burning.
02
What is the best type of cardio?
The best cardio is the one you’ll consistently do. However, HIIT (High-Intensity Interval Training) is highly effective for fat loss and time-efficient. Low-intensity steady-state cardio like walking is excellent for recovery and can be done more frequently without affecting your strength training.
03
How many times a week should I exercise?
For optimal results, aim for 3-5 training sessions per week. Beginners should start with 3 days, while more experienced individuals can handle 4-5 days. The key is consistency and allowing adequate recovery between sessions for muscle growth and strength gains.
04
How many meals should I eat each day?
The number of meals doesn’t matter as much as total caloric intake and macronutrient balance. Most people do well with 3-4 meals per day. The key is finding a meal frequency that fits your lifestyle and helps you stick to your nutrition goals consistently.
05
How do I build muscle?
Building muscle requires three key components: progressive resistance training, adequate protein intake (0.8-1g per lb of body weight), and sufficient recovery. Focus on compound movements, gradually increase weight/reps over time, and ensure you’re eating in a slight caloric surplus.
06
How do I lose “belly fat”?
You cannot spot-reduce belly fat. Fat loss occurs throughout the body when you maintain a caloric deficit. Combine resistance training to preserve muscle mass, cardiovascular exercise for additional calorie burn, and proper nutrition. Belly fat is often the last to go, so patience is key.
07
How do I get a six-pack?
A visible six-pack requires low body fat percentage (typically 10-15% for men, 16-20% for women) combined with developed abdominal muscles. This means both fat loss through caloric deficit and core strengthening exercises like planks, dead bugs, and compound movements that engage the core.
08
Are “free weights” more effective than “machines” for muscle growth?
Free weights generally offer more functional strength and engage stabilizer muscles, making them excellent for overall development. However, machines have their place for isolation work, safety, and beginners. The best approach combines both based on your goals, experience level, and training phase.
09
What time of day should I exercise?
The best time to exercise is when you can be most consistent. Some people perform better in the morning when cortisol levels are higher, while others prefer afternoon/evening when body temperature is optimal. Choose a time that fits your schedule and energy levels consistently.
