#please check faq

[korrafitness]

Hi! I was wondering, I dunno if you've been asked this before but, how old were you when you started weightlifting? I'm 15 and I'm gonna start real soon, you're a real inspiration to me!

24.  How long have you been working out for?I started working out about 3 years ago but have only recently, in the past year, been more serious about it with dieting and consistency.

i was ~19

[korrafitness]

Can I add you on PS4?

4.     Can I add you on PSN?Sure my PSN is i-Nikki however I don’t usually get a chance to play a lot of multiplayer because of school/work

[korrafitness]

How long have you been going to the gym

24.  How long have you been working out for?I started working out about 3 years ago but have only recently, in the past year, been more serious about it with dieting and consistency.

[korrafitness]

what are some good exercises to get rid of kneefat? i only get fat around my knees and it makes me hate my legs

5.     How do I lose fat in [specific area of body (thighs, tummy, arms, hips, etc)]? Sadly there is not workout/exercise that can target a certain body part to lose fat there. You can certainly work out a specific muscle and tone/strengthen it however the fat layer will still be basically sitting on top of your muscle! To lose fat body has to burn it off by using it as energy! If you eat more calories than your maintenance, your body will just use those excess calories instead of your fat storage! You will need to be in a deficit!! You can do this by cardio or dieting or a mixture of both. 

[korrafitness]

What consoles do you play on?

3.     What platform do you game on?PS4 only

[korrafitness]

How long do you usually spend at the gym? I usually go for an hour but that's because I have homework to balance out :( plus sometimes naps get the best of me. How do you do it nikki 😣

19.  How many times a week do you go to the gym and for how long?I go ~4 times a week and will spend an avg of 2 hours there, 30 of those minutes being cardio

if you want to take a nap then do it but after try to hit the gym.. if you really want to go youre gonna have to make time so plan out your days in advance and put time aside for it that way youll have time for naps and homework 

[korrafitness]

im signing up for the gym next week and im super excited. do you have any tips for those of us who are just starting out?

10. What advice/tips can you give to a beginner?i. Set REALISTIC goals! Give yourself time and set goals that you are attainable so it can push you to work harder once you meet it! ii. Take progress photos! I can’t stress this one enough… numerical goals aren’t always the best inidicator for how well you are doing fitness wise! Visual improvement SHOWS you and you will notice small things that you would’ve never seen otherwiseiii. Don’t cut cold turkey! Don’t think of dieting as something you should do for x amount of time just change some little things here and there with your nutrition I promise it’ll go a long way. Start by eliminating soda from your diet then junk snacks and then fast food! Not all at once!iv. Be flexible with your schedule! If you miss a day make it up another time and if you still miss it it’s okay forgive yourself move on KEEP GOINGv. Don’t compare your progress to others! This one is difficult because of societal standards and unrealistic media portrayals but your OWN progress is what matters how are you doing compared to your PAST self! (Again, progress photos!!)vi. Start slow and steady! Don’t just go into it thinking the most important thing is the most weight you can lift, I see a lot of people go into the gym and pick up the heaviest weight they can handle and when they do the movement it’s not a complete extension or its sloppy. Take your time, good form and technique goes a long way.vii. Work out all your muscle groups! Don’t make the mistake of working out the muscles that you like (I was guilty of this) A lot of workouts indirectly aid in another and having an evenly built body will just make you feel strong as hell. Don’t be a dorito. viii. Enjoy your life! Just because you are working out/trying to be healthy doesn’t mean you can’t go out with your friends/family or eat the foods you want as long as they are in moderation!! Enjoy it and be ready to come back to it right after

[korrafitness]

Ah ok so I’m a little confused on how caloric deficits work and I’d rather have you possibly answer the question like a real person than something on the interneT THTA ISNT ENGLISH anyways... so going on caloric deficits are like cutting, right? Is it just for weight loss or does it make building muscle mass easier too? (I mean yes you are getting rid of fat so ofc you’d become more toned I think but like s w o l e)

6.    How do I lose mass (cut/get toned/lean/lose fat/weight)?Losing weight is a product of a CALORIC DEFICIT (consuming less and burning more calories than your body needs in order for it to use the fat storage in your body as energy) The best way to have a deficit is to keep track of your nutrition/calories and also burn calories as a cardio workout. (Refer to question 10 to calculate your caloric deficit)

7.   How do I gain mass (bulk/gain weight/muscle)? In order to gain mass your body must be in a CALORIC SURPLUS (your body will not have the energy/nutrients to build more tissue as muscle otherwise) During this time you will gain fat if you are trying to bulk. It is possible to try a lean bulk phase where you MINIMIZE the fat gained by consuming a good macro ratio, only going into a slight caloric surplus (Refer to question 10 to calculate your caloric surplus), and adding in LIGHT cardio (just make sure you are still in a surplus) I also recommend eating your weight in protein (0.8-1g per 1lb of your body weight) because having more protein will aid in protein synthesis (an important part of muscle growth)

8.   Why is it impossible to gain muscle mass and lose fat at the same time? You can still build muscle on a deficit HOWEVER you won’t gain MASS. You will still have stronger muscles/slightly more defined but they won’t grow in size. Your body just simply doesn’t have the energy/nutrients to build more tissue as muscle which is why people go on bulking/cutting phases. Being in a caloric deficit hinders protein synthesis which means your body tends to lose muscle when you’re trying to lose fat. Restricting your calories also restricts your body’s ability to build and repair muscle tissue so consuming high amounts of protein AND gradually increasing your deficit will help to preserve your muscles. HOWEVER!!! There is a SHORT portion of time as someone who’s just getting into fitness (never worked out before) that goes through a period of “newbie gains” where it is possible to lose fat and gain muscle because your body reacts very strongly to any new stimulus it gets (You will see that it is possible to make huge jumps in strength compared to that of an experienced lifter)