Every time I make a new program it’s common for me to be asked numerous questions, many of which are the same. To help, I’ve gone one step ahead and answered the most common questions for you. I’m sure you have questions as this is a new lifestyle for you. Have a read through these and see if I’ve already answered it.
Can guys and girls do this plan?
Yes, of course. Men and women require the same set of rules to transform their body, which is stimulating muscle and becoming more metabolically active. The same tools are required for the results whether you’re male or female. Obviously the quantities of food per meal will be less for a woman, relatively speaking.
How do I gain muscle?
Building muscle is all about stimulating your muscle through intense training and then feeding it with enough of the right ingredients around the clock to nurture it into a state of growth. This is where your diet and supplement plan becomes so important.
How do I lose fat?
Remove the s*** from your diet, start feeding your body properly, move more, train with intensity, and take your supplements. People always overcomplicate fat loss and end up missing the whole point.
When is the best time to do cardio?
After you’ve eaten in the morning or after your post-workout RE-KAGED shake. This is because you’ve reinstated anabolism in the body with nutrition, so your metabolism is elevated and you’re in a better physical state to do cardio.
What’s the difference between HIIT and LISS cardio?
High intensity interval training (HIIT) is all about crushing your cardio fast, sometimes in as little as 10 minutes. You will rotate through intervals of very high intensity and recovery phases. The theory is to create a large oxygen debt to create an effect known as EPOC (excess post-exercise oxygen consumption). This makes you burn a high amount of calories during and after the session.
Low impact steady state (LISS) cardio is to be done much more frequently, for longer durations of time, and works on burning energy more progressively. Throughout these sessions, you work at the same intensity level.
Both forms work as they both burn calories. Personally, I tend to choose LISS when I’m in a transformation phase because it doesn’t spike cortisol levels, which is catabolic and promotes fat storage.
Can I combine this program with anything else?
No, that’s not necessary! This plan is built to be comprehensive, addressing all the main components needed. Don’t complicate things or your results might suffer.
How much sleep do I need?
On average, adults need 6-8 hours of sleep per night. The most important factor is the quality of sleep. Make your room very dark and remove all sources of blue light from the room, this means turning your phone off!
What is over-training and how do I avoid it?
As the name suggests over-training refers to the point at which you’ve done too much in the gym, which can cause your body to regress. This is the point where you can no longer recover in time for your next workout, leading to a drop in performance. Training is about quality, not quantity! If you find your muscle group isn’t recovering in time for the next session, your sleep is suffering, or your strength has suddenly decreased, you should take some additional rest days before heading back to the gym.
What body fat percentage do I need to attain in order to see my abs?
This is an impossible question to answer because we are all unique. This said, men generally need to be around 10-12% body fat to appear lean, and women somewhere in the region of 16-18%. Let me reiterate though, this is dependent on how prominent your abs are and where you store body fat. Some people may need to get even leaner before seeing their abs.
When should I drink my protein shake?
Immediately following your workout, consume your RE-KAGED post workout protein recovery complex. You can also consume RE-KAGED first thing in the morning, immediately upon waking.
If you require a shake during the day or before bed, consider using KASEIN, which is one of the most innovative casein products on the market today. This form of protein is slower digesting, making it a great option to use before bed.
Can I have cheat meals?
Absolutely not! That s*** has gotten you to the place you are today and is exactly why you’ve come to me. It would be crazy of me to endorse you eating more of it. For new results, you need new habits.
Can I alter exercises or the order in which they are done?
No! The program is designed specifically to get the response I need from you. As soon as you start changing things, you might undo my hard work in making this program so specifically targeted towards this goal.
What training frequency is optimal?
Some people will only manage four workouts per week, while others manage to get in six workouts per week. Often your body will adapt to stress, so just follow the frequency prescribed in this program and you’ll be fine.
Do I need to be sore after every workout?
Soreness is not a prerequisite to a successful workout, but you should feel sore if you’ve trained hard enough, especially at the beginning. There will come a point where you feel less sore as your training age grows and your body adapts.
If I’m sore, how can I make myself feel more comfortable?
Have an ice bath (not very comfortable though!), increase your KAGED BCAA and L-Glutamine intake, stretch or foam roll, and make sure you stay hydrated. Going for a walk will help get the blood moving around your body and promote recovery as well.