Frequently Asked Questions

Exercise      Diet/Nutrition      The Program

I've being feeling a bit tired and drained since beginning the program, why is this?
Since beginning the program you have taken on in some ways a new lifestyle and a new diet, this change will have certain effects on your body, we suggest if you feel lethargic or tired during any part of the program to eat fruit for extra energy. It could be that your over exerting, many people rush into the program and expect results to come quicker, this is not the case, take it easy and you'll feel much better.



I'm a woman and I'm not really looking to get a six pack set of abs, I just want to tone my stomach, will the program still work for me?
Of course, our female programs are designed just for that, many women are not looking to get totally defined abs, however if they are then there are additional training methods added to the programs to help them define their stomachs even further.




When is the best time to do my cardio training?
If possible do your cardio training on an empty stomach or first thing in the morning before breakfast, training just after a meal will mean you will only be burning the fat and calories from your last meal and not the calories stored as fat around your body.




I don't have time to eat 5 or 6 small meals a day, will the program still work for me?
We cannot emphasise enough the importance of eating 5-6 smaller meals a day. If you find it hard to use this method, try a protein bar or shake as an in between meal replacement. Without these smaller meals throughout the day your results will be limited.



What are the best types of cardio training?
Any form of activity that raises the heart rate for a continued amount of time can be counted as cardiovascular activity. This can range from walking to jogging, rowing to skipping, running to sprinting, swimming to cycling and boxing to soccer! Here is a list of the best form of cardio exercise: Running, Jogging, Rowing, Cycling, Elliptical, Stairmaster Swimming, Skipping, Boxing, Soccer, Rugby, Football, Squash, Badminton, Tennis Dance Aerobics, Dancing, Step Classes, HIIT, Cardio-Kickboxing




I've been doing the program for the six weeks and have been amazed by the results, I've lost a lot of flab around my stomach, but I've still not got a six pack, why is this?
Your six pack is still under the remainder of your flab, you need to have virtually no excess fat around your abs for them to show, you need to continue with the program, add a little more cardio training and make sure your sticking to the diet, you'll see the results in the next few weeks. Remember body fat levels must be reduced to under 15% for your abs to become visible. Purchase a good Body Fat Caliper to monitor your progress. Results are going to vary from person to person.




I'm a very overweight man, realistically what results am I going to see?
Obviously results will vary from person to person, you are not going to get the same results in the same time as a slimmer individual embarking on the program, however with dedication you will see results, you must stick to the program, failure to do so will hinder your achievements. Realistically a person can lose 2-3 inches from there stomach in 4-6 weeks with the program.




Who are you and why is this program different from any other?
Sixpacknow.com comprises of a team dedicated to Health & Fitness with a wealth of knowledge on nutrition, supplementation, exercise and dieting. Our programs worked for us, they will work for you to. We know of no other abdominal regimes or programs designed for individuals with different builds, therefore you can be assured that the program you embark on has been tailor made for you.




Will to much cardio diminish muscle size?
Yes, you must be careful not to overtrain. For those of you wishing to maintain muscularity you must be careful no to overtrain when it comes to cardio. Stick to our recommendation. We also recommend a product called 'Glutamine' Powder. This will help avoid any muscle shrinkage whilst on an intensive training program and low carb diet.




How can I measure my body fat levels?
You can use our online body fat calculator for a approximation of your percentage. However the best way to measure your levels are to use Calipers, these will give you a more accurate reading.



I am finding that I have more energy when I run after a breakfast of a bowl of healthy cereal, rather then an empty stomach. Is this healthy to run on empty stomach? Where is the energy the body needs coming from to not pass out or something? For maximum fat loss you need to perform cardio on an empty stomach. The idea is to burn stored body fat as opposed to any calories from your last meal. If you eat cereal beforehand you'll be burning off that last meal and not the body fat you are so desperately trying to eliminate. If you are feeling faint, then you are doing too much, stick to a good 30-40 minute cardio session every morning, you state that you are doing two a day which will of course put your body under a lot of stress. Stick to one cardio session a day, maybe increase the time to 45 minutes and take some water with you. If you are training in hot weather then make sure you keep hydrated at all times.




I was wondering what type of whey protein supplements you would recommend?
We only recommend Whey Protein supplements. Brand names such as EAS, Next, Metrx, Twin Lab and Prolab all produce some great Protein Powders. You may also look at some of the many Protein Bars which can be purchased in all goo Health Stores. We particularly recommend EAS Low Carb Bars which have just 3 grams of carbs, 30 grams of protein and 5 grams of fat. Always take a look at the packaging of protein bars as some tend to have very high carbohydrate and fat values. The best bars have lower then 10 grams of carbs, 6 grams of fat and over 25 grams of protein.




After signing up, I am a bit overwhelmed by the information provided on the web site. Essentially, where do I start? Do I need to diet for some time before working on those abs?
Your first port of call should be to request your Personalised Diet & Workout Plan here; http://www.sixpacknow.com/personaliseddiet.html Complete all the requested information and our team will design a complete plan for you. Once you become familiar with all the aspects of diet and training, the information on the site will be much easier to take in. Their are so may factors which come into play when trying to achieve six pack abdominals and we aim to provide our members with as much information as possible.




I have a question about leg exercises. I know it's sort of off point, but maybe you can help me. If I am doing cardio like running, biking, ect, will that do enough to work the legs? I'm not looking to be a competitive bodybuilder or anything.
It very much depends on your genetics here. Some people naturally have well built, muscular legs and need to do very little training to keep them toned, however some guys find it very hard to actually gain any muscularity in this area. Basically if you have fairly large legs already then some light weights with running and cycling will tone them up considerably. If on the other hand you have slim or thinner legs and would like to add some muscle then leg squats, leg extensions and leg curls are your best bet. Perform 3 to four sets for each with heavy weight. The leg muscles need heavy weight in order to grow, so aim for a weight in which you can force out about 6-12 reps. If you are just looking to tone the legs then the same routine can be adapted but with less weight and more reps, aim for about 10-15 reps.




Genetically the way I am, im not a very big guy, but keen to build body mass and etc. Have I got the wrong impression that I can become as big and also as toned as some of the guys say in abs the month and etc??
Their is absolutely no reason why you cannot build a great body. Genetics of course play a very big role in the equation, but as a hard gainer the vital part of your success comes down to nutrition. To build a good physique you quite simple have to feed your body and muscles with the nutrients it requires. Five or six smaller sized meals per day with the addition of supplements like Protein, Creatine and Glutamine will help create a good solid physique. But just as important is an intense body building program, the guys you see in the Abs of the Month section and on our site train very hard in the gym with full intensity every time, if you cannot maintain intense weight lifting sessions, then you'll see very little results. So here are the three factors for building a great body for a hard gainer. 1/ Eat 5-6 times per day with good protein and complex carb consumption in every meal (never skip a meal) 2/ Train Hard in the gym, lift heavy weights and where possible lift till failure. 3/ Supplement with protein shakes and creatine (the two very best supplements for adding lean muscle).





I do cardio twice a day every day; first thing in the morning and then again in the afternoon. In the morning after cardio I do abs according to program and in the afternoon after cardio I do weights. Is this correct or not?
If your cardio sessions are reaching a good level of intensity in the morning, you do not need an extra session later in the day. Stick to one intense cardio session per day and then leave your evening workouts for weight training. Too much cardio will begin to burn muscle and all that training could be jeopardised.




The personalized diet is great...how should I split my workout (body parts/reps/etc)...I'm trying to lose fat and gain muscle?
You should aim to slip your workouts up, so that you train two body parts each workout, here is a typical example: Monday: Chest and Biceps Wednesday: Shoulders, Back and Triceps Friday: Legs, Hamstrings and Calves You can either opt for a 3 day a week routine or 4 day routine. Aim to train your abs at the end of each of your sessions. Cardio should ideally be done separately in the morning, however if this is not possible, then after your workouts will be fine (Note: No cardio on leg training days) For your weights workouts you should aim for no more than 3 exercises for each body part and perform 3 sets for each exercises. Rep ranges should be kept between 6-12 reps. You should use a weight heavy enough that you can squeeze out the above reps with a push. You should always try and train till failure until your muscles cannot lift another repetition. Also be sure to keep your sessions as intense as possible, go from exercise to exercises with no more than 30-60 seconds rest.




What will be the first sign that my abs are beginning to show. Will my stomach have slight indentions or what?
If you currently have a layer of fat around your stomach then the first sign will be a tightening of the midsection as the fat begins to retreat. After time you will begin to see abdominal definition. The clarity of your abdominal muscles will be based on your body fat percentage, the lower your body fat percentage the more definition you will see.



I'm new to the program and looking forward to getting started. My question is, as the father of 3 small children, I find it difficult to exercise a whole lot at home. How would you recommend the most efficient use of my time?
Welcome to the Program. To begin with it is essential that you take things slowly. The morning will be a great time to preferably do cardio, however if this isn't possible then an ab workout here instead will work well. You can then possibly hit the gym during lunch, 25-30 minutes of weights followed by 15-20 minutes of cardio. You should aim to progress each workout, always making your gym sessions brief, but intense. As for the diet, begin by getting used to smaller sized meals more frequently, don't worry too much about counting exact carb, protein and fat grams, just eat sensibly every two-three hours. Try where possible to consume Whey Protein Shakes mid morning and again mid afternoon, these will of course make great meal replacements. Eat as clean as possible throughout the week, but, allow yourself two four hour windows this week and next week where you can allow yourself to cheat and enjoy a couple of your favorite foods. After week two you will reduce cheat days to one per week. Drink plenty of water and try to limit carb intake towards the latter part of the day. Just me sensible with your diet, I'm sure you know that heading off track will keep pushing you back, so keep dedicated to the plan and those results will be here before you know it. Good Luck




Hi. First, thank you for your information. I will try to do the homework. My questions are about EMS (electric muscle stimulator). Does abs butterfly (or other) works? Can I complement your program with any EMS? Is going to take me faster to my goals of 6 pack? If the answer is yes, how much I have to use it? Again thanks for your support.
Their are lots and lots of ab devices that claim to magically create firm six pack abs, but in all honesty the majority are them are money wasting scams. Abdominal definition will only become visible if your diet is clean, you have a good ab workout program in place and you perform cardio atleast 3-4 times per week. Some ab devices can help, but only if you have very low body fat levels and almost no fat covering your stomach. My advice would be to stick to traditional exercises coupled with a good diet and exercises program.




I know the best time to do cardio is before breakfast but the gym I go to for my cardio does not open until 10:30, I wake up about 8:00 am each day and was just wondering if it would OK to consume protein only meals (egg whites) before cardio and still get the desired results?
Definitely, protein can be consumed at anytime before a cardio session, it's carbs you need to avoid.



I can't seem to increase the weight on the stacks. I've been lifting the same amount of weight for almost 2 months and my legs are still sore between sessions. My schedule is that I work out every-other-day alternating upper and lower body. My lower body work-out is squats, deadlifts, donkey calf, extensions, curls, rotary calf. The upper body is bench press, hammer curls, overhead extensions, shoulder press, preacher curl, triceps push-downs, shoulder fly. I do alternate in other exercises for arms and chest occasionally. My upper body is not usually sore but I can't seem to get past failure in the last set, so I'm not raising the weights for upper body either. Do I need to eat more? I'm taking glutamine and creatine, but sometimes forget to put in my shake at night. I eat about 1 gram of protein per pound body weight and don't eat any carbs except vegetables, oatmeal, potatoes and fruits, with some splurging on the weekends. I weight about 104 lbs and stay between 13-16 percent body fat.
For maximum strength in your workouts you need to ensure that you supply your body with the nutrients its requires on those days you lift. Carbohydrates provide energy, and energy provides strength. If you carbs fall too low on training days, your energy levels will be depleted even before you start lifting, so you must ensure that you eat more carbs on the days you train. Each meal leading up to you workout should include carbs and also the meal straight after your workout. I would suggest consuming approximately 1-1.5g of carbs on weight training days. Creatine should be consumed first thing in the morning and then 30 minutes before your workout. Glutamine should be consumed 30 minutes before and then 20-30 minutes after working out. As for weights, a great way to help build strength is to 1/ Ask someone to spot you, this will help you lift weights much heavier than you would normally. The reassurance that someone is their to help and squeeze out those extra reps with their assistance makes a great deal of difference. 2/ On your third set go heavy, even if you can only push out three-four reps, it is a great way of building strength. The week after you then need to aim for five reps, Gradually over the course of a few weeks you will steadily increase the reps until you can perform a good 8-10 reps on that weight. Try the above tips and I'm sure it will make a difference. Contact the Diet Team directly if you require any further help regarding this matter.





Hi, I am currently in my 4th week of the training program and am seeing some improvements in tone however not directly around my abs region. I have been training 3 days a week and keeping to the diet. Due to being at uni I cant eat the 6 meals a day and often food is what I can get. Do u have advice on this situation and how I can see a bigger improvement in decrease in fat and flatter abs. thanks
As you often hear throughout the site, diet accounts for as much as 80% of your success. If you cannot stick to a clean diet you will net see any definition in your abdominals. If you really want abs you cannot afford to stick to the program with 50% commitment, it has to be all or nothing. You must try and stick to 5-6 snack sized meals daily. I understand you are at University, however a piece of fruit or a protein bar can easily become a meal. Also preparing foods before the start of the day is something you must try and do if the meal options at University are that appealing. I would encourage you to make a bigger commitment to getting your diet on track, once you do, the results will surprise you.




If I accidently skipped a cardio &/or weightlifting session (including abs), should I workout harder & add an additional workout session the day after? Or, should I continue as if I didn't skip one what do you recommend)?
It is important not to miss a session, therefore you should try to make it up either the day after or sometime later in the week. Missing a session and leaving it will just put you behind with progress, so try to keep up the momentum and include it sometime during the week.




Hi, I have just started the program (great site!) and I have a question: I train in the morning, 6am start - Weights first then Cardio. Can I do cardio after training legs? Can I do HIIT cardio after training legs? I don't want to waste a day only doing weights and no cardio - I cannot go at night as I am either too busy or too tired! I get up very early to be at the gym by 6am and I need to do both weights and cardio in the same session. (I am a morning person and go hard early to get the most out of my day.) If it's OK, then how long can I go for? 45mins? or keep it to 30mins? How hard? HIIT OK? or Low Heart Rate (140-145bpm)? Thank you very much for your help. I appreciate it greatly.
It is not advisable to do any cardio after training your legs. The legs are the largest muscle group in your body and require the most recovery after exercise, for this reason you should best leave leg training to be done on its own. You may still perform your HIIT/Cardio sessions on all other days you visit the gym.




Even though you don't lift weights 7 days a week is it ok to run 7 days a week or should you rest on 2 days?
More cardio is not always better, especially if it is heavily intensive cardio. We do not recommend more than 5-6 sessions of cardio weekly. Your body does need some recovery.




I thought in school I was taught that 1 pound = 1 pound. Now I hear people saying that muscle weights more than fat. This mathematically doesn't make sense to me. If you have one pound of fat and 1 pound of muscle and weigh them both, they will both weigh 1 pound. So how does muscle weigh more than fat if on a scale they should both theoretically weigh the same?
Correct, one pound of muscle weighs one pound. One pound of fat also weighs one pound. They both weigh the same. However, muscle is denser than fat, so one pound of muscle will take up less space than one pound of fat.




How do I know when the HIIT cardio is intense enough?
The chances are you'll be sweating by the end! When you run during the intensive part of the workout, you should be doing so at about 85-90% of your maximum effort. The jogging part should be reduced to about 50-60% of your maximum, which will allow you to get your breath back.




How long does it take to actually obtain a noticeable six pack after I start this program?
There is no precise answer for this. Every one person is different from the other, we all have different characteristics, genetics, body fat percentages, metabolism speeds etc. meaning that results will can vary from person to person. I am not aware of your measurements and characteristics so it is impossible to say how long. If you remain dedicated and committed you can make very significant changes over the coming weeks.




since I'm trying to gain weight, do I have to eliminate cardio & ab exercises from my routine OR decrease the frequency per week before losing it again?
I would suggest a maintenance cardio program (two-three times weekly), just to keep body fat to a minimum, although your aim is to add weight, you do not want to be adding too much fat in the process. As for abdominal exercises, a maintenance program (twice weekly) will still be beneficial.




what do you recommend if I am a student and have limited time for meals and exercising?
Supplementation is crucial if you lead a hectic schedule that doesn't allow you to stick to a 5-6 meal plan each day. Bars, shakes or even a piece of fruit will be ideal mid morning or mid afternoon meal replacements, which then leaves just three-four other meals to cater for.



Will I loose fat around my face by using the program?
When you lose fat you lose it from every place in your body, including your neck, face, feet and fingers!! There is no such thing as 'spot reduction' (losing fat from one single place).



Hi, Will I get the same results from doing cardio mid morning after a few protein only meals as I would doing as cardio soon as I wake ?
Research shows if your body is starved of protein before rigorous exercise, you start breaking down muscle tissue. Throw a catabolic activity like cardio on top of that and you're running the risk of muscle deterioration. Fortunately, it's not too difficult to prevent this muscle catabolism, because all we have to do is eat a little protein. When it comes to cardio, eating protein before will preserve muscle tissue without impacting fat loss.




I am about to start the diet because I am getting a treadmill and it was too cold to run in the morning. I was wondering how long do you think it would take a slim teenager with a fast metabolism like me that looks thin but has the little fat on the stomach covering the abs, to lose like 2% body fat if you do HITT every morning for a like 15? I just want an estimate for how long I will have to diet to see the smallest bit of result
This is an impossible question to answer. Remember, you cannot 'spot lose' fat. You cannot just burn fat from your stomach. Eat clean, incorporate the cardio, ab routine and a weight training program and you will make see a difference in the coming weeks.




When I'm doing cardio Can I take what the machine said about my calories lost monitoring for accurate?
Machines are not totally accurate but do provide a good gauge. You would need to consider purchasing a heart rate monitor for a more accurate calories burned reading.




I'm not exactly sure what TOO much cardio is. I do about 30-35 of HIIT 5-6 days a week. Can you give an example/scenario of what TOO much cardio would be over the course of a week?
It very much depends on your activity level throughout the day. If you have a job that involves being on your feet for most of the day you won't need to do as much cardio activity compared to some who has a desk job. We recommend those who are sedentary for the most part of the day should perform approximately 5 sessions of HIIT weekly. Those with a more active lifestyle should perform approximately 4 sessions per week. If you perform HIIT properly you do not need to perform your sessions for more than 25 minutes in duration.




For lowering BF % is low impact cardio for 30-45 minutes or HIIT for 15 minutes is more effective? I do not want to lose weight nor lose muscle so should I do this cardio more then 4 times a week or 4 is a good number? Thanks.
This subject will always be debated. When we designed the SixPackNow plan we tested all different types of cardio and found that HIIT produced the best results, that's not to say that low impact cardio is not beneficial, it's still a great fat burning workout that does minimise muscle loss when performed. We always recommend trainees try different types of cardio to see what works best for them.




What exercises do you recommend for developing the lower pecs area?
Decline Bench Press or Decline Dumbbell Presses are very effective for working this particular area of the pectorals. Cable Crossovers are also very effective. Ensure full contraction of the pec throughout the movement and really squeeze on the exertion part.




Can you recommend me some good exercises for the trapezius/traps other than shrugs? Thanks.
There are only really two good exercise for the traps and these are either shrugs or upright rows. You can do barbell shrugs either on the smith machine or with just a stand alone barbell Here is an upright row: http://www.shapefit.com/traps-exercises-smith-machine-upright-rows.html




How heavy a weight should I lift when doing exercises?
For Muscle Growth: You should use a weight heavy enough so that you can competently lift 6-10 repetitions. If you find that you can easily lift more than 12 reps, then you need to increase the poundage. Ideally you should begin to fatigue on about the 6th-8th rep. For Muscle Toning: You should use a weight in which you can comfortably lift 10-15 reps without fully fatiguing. IF you find you cannot reach this number, reduce the poundage.




When I first get up, I do 30 minutes of cardio. IN the late afternoon, or a few hours after supper, I do another 30 minutes of cardio. But during the later cardio I do cardio for a few minutes, do a set of weights and then do a few more minutes of cardio and so on. Is this okay to alternate my later cardio sessions with circuit training? I find I have less lactic acid build up and get less sore. It also gets a lot done in a short period of time. Thanx for your time!
Sure, circuits are very effective as it consistently increases your heart rate throughout the duration of your workout. Not only will you be building muscle, but burning body fat too!




I am starting with the program. what should I do in the morning and what should I do in the evening. Can I just do both cardio and weights in one session? Can you give a sample workout schedule?
Yes, you can do both your weights and cardio in the same session. Cardio should always be performed right after your weights workout. As an example, perform your weight training workout as described in the 12 Week Lean Muscle Plan and then complete your workout with 15 minutes of cardio on any piece of equipment.




Hi, I have a question, for the exercise part of the program, I don't have access to a gym membership but I do have a Total Gym (not like BowFlex) at home along with some weights. Will that suffice or do I need more equipment in order to get the results I want , which are to be toned with muscle, but not bulky? please let me know. thanks!
Your Total Gym will be beneficial, however, there is only so far you can go with home equipment, unless you can buy extra weights for your dumbbells/Barbell. With your particular goals I think your equipment is perfectly adequate.





I am 6 weeks into the program. The recommendation I was given was to do cardio 5 days a week, which I have followed 40 mins empty stomach. However, for the last two weeks I have been feeling lethargic and as if I was depleted. How can I recognize if this is due to overtraining? and if this is overtraining due to cardio how can I get back on track?
Lethargy can be caused by a number of things, some of which may include stress, lack of carbs, over-training, anxiety or depression or other underlying conditions. If you're finding that you feel lethargic when performing your cardio in the morning try having a little protein before you begin your session (a shake is good) just to get your metabolism moving. Alternately, many people find a cup of coffee or a fat burning supplement extremely helpful as the caffeine will give you a real good kick.





I am wondering if there are any alternatives to running as far as cardio exercise is concerned. Since where I live is having major construction, so finding a place to run is really difficult; there isn't any sports facility around my place either, so swimming or biking or all the other machines are unavailable. Thanks.
Get a skipping rope, it will provide a great workout and one which you can do at home.





I am on the 12 week program because I want to lose weight obtain some ab definition for my wedding. I have successfully lost 6 lbs so far and its only week 2 going on 3. My question is, will the 12 week program help me achieve my goals faster than the regular program? Is the HIIT cardio really going to work? It seems easy...well not EASY but I actually ENJOY it. It just seems like it should be KILLING me and its not. Should I switch to the other program to get faster results? Please help. Also as a woman, should I be following the program exactly how it says because it seems made for men. Will I bulk up? Also I work out my abs 5 days a week. Will that bring results faster or is it pointless? Should I only stick with 2-3 days even though I like working on them 5 days? I know I have a lot of questions but it would be greatly appreciated if you could answer them all. I have been very dedicated to this and want the best results I can possibly get. Thanks.
You don't have to kill yourself in the process of getting in shape! This is one of the misconceptions many people have, they think that working our to the point of exhaustion will help them get to their goal sooner..not true! With the Muscle Plan you will not bulk up. Women do not produce the male hormone testosterone, therefore muscle building does not have the same effect that it does on men. Instead, weight training will help you burn lots of calories, it's great! Working your abs 5 times weekly is pointless. Your abs are just like any other muscle group, they need rest and recovery in order to develop. Remember, your abs will not show through if you still have fat covering your stomach, therefore, instead of more ab workouts, increase your HIIT sessions.





Hello. As I burn body fat, will my other muscles aside from my abs become more defined aswell?
Absolutely. When you burn fat you don't just burn it from one area, you'll lose it everywhere, including your legs, bottom, arms, even your fingers!!



After an intense HIIT session, I find myself sweating heavily and my heart rate racing. Is this a good thing? Does this mean I'm doing it properly?
Yes, cardio should make you sweat and it should make your heart race, that means it's working and burning fat!!!




How can I change my logon ID?
Please contact subscriptions@sixpacknow.com to change your login information




Regarding B.M.I, when is the best time to get measured? I would assume when the stomach is bloated (after you eat) for the fact that if your abdomen can stretch out, it must mean that this is fat that needs to be trimmed down as well.
Measure yourself in the morning before food. It is not advisable to take a reading after you've eaten as you may well be bloated which would produce an inaccurate reading.




I've just started the program, but have a question. Currently I attend a boxing circuit (1hr) three times per week, which finishes with fairly intense ab work (upper, lower and obliques). This sound's ideal, but I noticed the sixpack program ab work separates each area per session, not all in one. Is this crucial or can I stay with the current workout?
You can by all means continue with your current workout, however, if you feel results are not going your way then I would suggest implementing our routine.





I'm on week 3 of the lean muscle program and it's going great and I love the exercises. I have a combination of a home gym and some basic free weights. Due to a very old lower back injury I'm getting some back pain while doing the squats and deadlifts (only 35 lb). Is there an alternative to these that I can do or is it ok to just leave those two out? All the other exercises including lats, leg curls and leg extensions are fine with no problems. Thanks, Kevin
It's not worth triggering an old injury, so I would encourage you to leave these exercises out. Instead throw in a couple of extra sets for the leg exercises that don't cause any issues.




Is it normal for there to be a "stall" in weight loss after a few weeks? For the first few weeks the weight has been coming off, but for the past week I have not lost a single ounce. I have been told by others that it might be my muscles getting bigger and/or the muscles more saturated with water from working out harder and adding supplements which is causing the appearance of no "fat-loss"... Is this possible, or might this be a different problem?
Yes, this is more than likely the reason. You have to remember that you're adding muscle too, which whilst also dropping fat means they even each other out. The scales should never be the deciding factor of whether you're making progress, it's the mirror and how you see yourself. If weight loss is your ultimate goal you just need to reduce calories further and slightly increase cardio activity.




I'm 24 I weigh 148 pounds with 14% body fat percentage my main goal is to drop my body fat percentage to 8% I usually do HIIT first thing in the morning on an empty stomach then later in the day do my weight training I wanted to know can I drop more body fat by doing a morning HIIT session and then doing another after my weight training later that day or would that burn away to much muscle because I don't want to sacrifice any lean muscle.
Too much High Intensity cardio will eat into your hard earned muscle, therefore you should perform low impact cardio after your weights workout. 30 minutes of cardio on either the stationery cycle, cross trainer or Elliptical at around 50% of your Maximum Heart Rate would be ideal.




I'm 24 145 pounds with 14% body fat my main goal is to lower my body fat to 8-9% I perform about 30 Minutes of HIIT first thing in the morning 4-5 times per week but am I burning off to much muscle by performing 30 minutes of HIIT should I cut down or keep this in order to get my body fat down to 8-9%.
If you're worried about muscle loss I would suggest changing from HIIT to something lower impact. The Stationery Bike or Treadmill at a steady pace for 25-30 minutes would be ideal.




I weigh 145lbs with a 12 % body fat, my main goal is to have my body fat down to 8 % or 9 % I do HIIT cardio every morning before my first meal. I usually wake up around 12:30 PM and do my cardio then have my 5 meals through out the day I do my Work Out around 10 after my 4 meal which is usually a protein shake after my workout I have my fifth and final meal but I read I shouldn't eat carbs three hours before I go to sleep but I need to eat carbs after my workout to replenish what I lost is that correct and would it be better if I switched my workout from late at night to an earlier workout time.
I would switch to an earlier session, it's a little to late and it's not worth having those carbs at that time. Train earlier in the afternoon/evening if you can, then you have your carbs post workout.

 

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