.jpg)
At O2 Fitness Clubs, we believe knowledge is as important as the workout itself. With so much fitness information at our fingertips, it's easy to get lost in the whirlwind of conflicting advice. We've found the most Googled fitness questions and consulted with our expert trainers to bring you clear, science-backed answers!
1. "How can I lose belly fat?"
The Answer: While it's a common goal, you can't target fat loss in just one area. A consistent calorie deficit, combined with a foundation of strength training and cardio, will help reduce overall body fat, including belly fat.
What's most important is that this approach does more than change how you look... it builds a foundation for long-term health. Reducing visceral fat (the fat around your organs) through smart nutrition and exercise is one of the best things you can do for your long-term health and longevity, not just your appearance.
Our trainers focus on sustainable, health-first habits that build a body that not only looks strong but is built to last!
2. "How much protein do I really need?"
The Answer: More than you think, likely. The standard recommendation is 0.8g/kg of body weight for sedentary individuals, but for active adults and those looking to build muscle, the International Society of Sports Nutrition recommends 1.4 - 2.0g/kg of body weight. For a 150lb (68kg) person: that's 95-136g daily. Our nutrition partners, Loop Nutrition, recommend spreading this throughout the day, with 20-30g of protein every 3-4 hours for optimal muscle protein synthesis.
3. "How long does it take to build visible muscle?"
The Answer: With consistent training and proper nutrition, you can expect to gain 1-2 pounds of muscle per month in your first year of consistent training. Noticeable changes typically appear after 6-8 weeks of consistent training and nutrition. Our members at O2 often see visible results in 8-12 weeks with consistent 3-4 weekly strength sessions.
4. "How often should I work out?"
The Answer: The American Heart Association recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous exercise weekly, plus 2 days of full-body strength training. At O2, we recommend: 3-4 strength sessions and 2-3 cardio sessions weekly, with at least one full rest day. Remember: rest and recovery are when muscles actually grow and adapt!
5. "Is lifting heavy or light weights better for muscle growth?"
The Answer: Both have their place! Heavier weights with lower reps (6-8 reps) build strength, while moderate weight with 8-12 reps builds muscle size. Our O2 trainers recommend alternating between phases of strength (heavy, 4-6 reps) and hypertrophy (muscle growth, 8-12 reps). But remember, the "best" method is the one you can do consistently and safely.
Expert Bonus: What About Rest Days?
One of our most frequent questions at O2 Fitness: "Should I work out every day?"
The answer: Active recovery is better than complete rest, but rest days are essential. Light activity (walking, light yoga) promotes circulation and recovery without overworking your body.
→ Dive deeper into Active Recovery vs Rest Days with this blog from Renew Wellness!
The O2 Fitness Approach
At O2 Fitness Clubs, we combine personalized programming with expert guidance to help you navigate these common fitness questions. Our certified PRSNL coaches can help you:
- Design a balanced workout split
- Calculate your unique protein needs
- Create a sustainable calorie deficit (if fat loss is your goal)
- Develop a progressive strength program
- Recover properly between sessions
Whether you're a beginner or an O2 regular, having a structured plan is crucial. Our O2 coaches can help you skip the guesswork and Google searches by creating a personalized fitness plan.
Ready to move from questions to results? Book your complimentary program design session at your local O2 Fitness Club. Our expert coaches will answer all your fitness questions and create a plan tailored to your goals.
.jpg)
