Health & fitness

Basic Question which people ask

1. 

How do I lose weight?

Weight loss is about calorie balance: you need to burn more calories than you consume. This doesn’t mean starving yourself, but rather making smart choices:

• Eat whole foods (lean protein, vegetables, fruits, whole grains).
• Reduce high-calorie processed foods and sugar.
• Add regular movement: cardio, strength training, and simply walking more.Consistency is key — slow, steady loss (0.5–1 kg per week) is healthier and more sustainable.

2. 

How do I build muscle?

Muscle growth happens through progressive overload (gradually increasing weight, reps, or intensity). Key points:

• Strength train at least 3 times per week.
• Focus on compound lifts (squats, deadlifts, bench press, rows).
• Eat enough protein (1.6–2.2 g per kg of body weight daily).
• Get good sleep (7–9 hours) — recovery is when muscles grow.It takes months of consistent training to see real results, but progress is steady if you stick to it.

3. 

How often should I work out?

Beginners usually do well with 3–4 sessions per week. This gives enough stimulus for progress while leaving time for recovery.

• 2–3 days → good for a busy schedule.
• 4–5 days → allows for split routines (upper/lower, push/pull/legs).
• Rest days are just as important as workout days.

4

Do I need supplements ?

Supplements are not magic. Focus on food But some can help

Supplements	Advantages
Optimum Nutrition	high quality whey
MuscleBlaze	muscle support
Myprotein	focus on growthl
Dymatize	lab test supplements

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