The Basic of the Basic FAQs for Newbies

Here I try to provide some basic FAQs about working out for newbies. It also contains some myth or fact about fitness.

Q: Can I build muscle mass by just doing calisthenic training / training with body weight?
A: Yes, but only to a limit. As muscle improved, they need constant "challenge". That's where the weight training come.

Q: How many time do I need to train every week?
A: For starter, you can train 2 - 3 times each week. Then once your body gets use to it, you can increase to 3 - 4 times a week.

Q: How heavy is the weight should I use?
A: Different weight for each exercise. Use the weight which you can do max 10 - 12 repetitions each set.

Q: How many sets for each exercise?
A: Do 3 - 5 sets for each exercise

Q: How long should I rest after each set?
A: Try to rest about 30 - 60 seconds.

Q: How long should I train every session?
A: On average 45 to 90 minutes.

Q: How many variation of exercise should I do?
A: Varies from 3 - 5 exercise for each body part.

Q: Should I train every body part in each training session?
A: No. Split the training session for different body part. It's best to combine 1 large muscle group and 1 small muscle group in one training session. Example: Chest & Bicep. Back & Tricep. Leg & Bicep.

Q: When should I exhale or inhale during weight training?
A: Inhale when the muscle is relaxed, exhale when the muscle is flexed.

Q: Is warming up and stretching necessary before and after weight training session?
A: Yes, it's a must. It should prevent your muscle from suffering injuries.

Q: Can weight training change fat into muscle?
A: No. They both are two different substance. What we can do is reduce fat, and add muscle mass.

Q: I don't feel muscle soreness after weight training. Is this good?
A: No if you want to gain muscle mass. Soreness is the sign that you challenged the muscle, which will make it grows.

Q: Should I do cardio exercise too?
A: Cardio exercise is best to reduce fat. If you are trying to reduce your fat, do cardio exercise after weight training. If you want to gain muscle, do cardio exercise before weight training, but not too much of it.