Resistance exercises are not good for weight loss.\n\nYour nutrition plan (diet), including your total daily caloric intake, is the primary and most important factor for weight loss & maintaining that weight loss.\n\nCardio (jogging, running, walking, HIIT) are secondary factors you may include for weight loss.\n\n(Remember: It’s practically impossible to out-run a bad diet — but it’s absolutely possible to out-diet a bad training routine.)

The best cardio is the one you’ll consistently do.\n\nHowever, HIIT (High-Intensity Interval Training) is highly effective for fat loss and time-efficient.\n\nLow-intensity steady-state cardio like walking is safer for recovery and can be done more frequently without affecting your hypertrophy or strength training.

For optimal results, aim for 3-7 training sessions per week, depending on what your goal is.\n\nBeginners should start with 3 days, while more experienced individuals can handle 4-7 days.\n\nThe key is consistency and allowing adequate recovery between sessions for muscle growth and strength gains.

The number of meals doesn’t matter to any significant degree, as much as total caloric intake and protein (+macronutrient) balance.\n\nMost people do well with 3-4 meals per day.\n\nThe key is finding a meal frequency that fits your lifestyle and helps you stick to your nutrition goals consistently.

Building muscle requires Three Key Components:\n\nProgressive Resistance Training\nAdequate Protein Intake (2.0-3.0g per kg of body weight)\nSufficient Recovery\n\nFocus on finding the best exercises for your growth & then stick to those exercises.\n\nGradually increase weight/reps over time, and ensure you’re eating in a slight caloric surplus.

You cannot spot-reduce belly fat.\n\nBodyfat distribution in totally genetically, so ‘Belly fat’ reduction has ‘everything’ to do with maintaining a lower bodyfat percentage, while preserving muscle mass.\n\nFat loss occurs throughout the body when you maintain a total caloric deficit, meaning when you burn more calories than you consume.\n\nCombine resistance training to preserve muscle mass, cardiovascular exercise for additional calorie burn, and proper nutrition.\n\nBelly fat is genetically always the last to go away, so patience is key.

A visible six-pack requires low body fat percentage.\n\n(Clearly visible abs: 10-11% for men, Aesthetically defined abs: 8-9% for men | Different bodyfat percentage for visible abs on women: In general, 15-20% bodyfat for women.) combined with developed abdominal muscles.\n\nThis means both fat loss through caloric deficit and optimally preservation of abdominal muscles.\n\nEveryone has a six-pack — The six-pack is just hiding under the ‘belly fat’.

You generally need a mix of both for optimal muscle growth.\n\nBoth are approximately equally effective for muscle growth.\n\nThe three most important factors for both types are:\n\nTo perform the exercise with sufficient Time Under Tension (TUT) on all exercises.\nTo use full Range Of Motion (ROM) on all exercises.\nTo lift a sufficient amount of weight, until you’re unable to perform any more repetitions with correct form.

The best time to exercise is when you can be most consistent.\n\nSome people perform better in the morning when cortisol levels are higher, while others prefer afternoon/evening when body temperature is optimal.\n\nChoose a time that fits your schedule and energy levels consistently.\n\nThe most important thing is that you actually work out.