FAQs

The Daily Burn is my *exact* daily workout that I’m doing that day.  It is updated daily at 3 AM EST and it includes cardio.  The Daily Burn takes 60-75 minutes.  Gym equipment is required, but there is a common exercise modifications post over here that substitutes some main exercises for dumbbells.  There is also a video library of ‘At Home’ exercises that you can choose from.

FitChats are a variety of videos that include different topics like ‘water intake’, ‘bulking vs. cutting’, ‘consistency’.  It also include fitness faves and motivational vids!

You can learn more about different categories of the site over here!

• // : this stands for superset, meaning do one set of the first exercise, one set of the second exercise, then repeat until all sets are done.
• //  // : this stands for triset, meaning do one set of the first exercise, one set of the second exercise, one set of the third exercise then repeat until all sets are done.
• 28 method: 7 half way up reps, 7 half way down reps, 7 normal reps, 7 slow reps
• 21 method: 7 half way down reps, 7 half way up reps, 7 normal reps
• Rep Hold: hold for the same count as reps that you are on
• Until failure: perform reps until you can’t do anymore
• 1/4 rep method: go up 1/4 of the way, back down, then up the full way = all of that is 1 rep.
• TFT: Time frame training is the max amount of reps in a designated time frame
• 5 count: 5 seconds on the press and descend of a rep.
• Negatives: normal on the press, slow on the descend of a rep.
• Pause Reps: pausing for a count of 1 to 2 seconds at the bottom of the repetition.  When used for squatting, the brief pause will be while you’re in a below parallel position.

Use my macro calculator to calculate your personal macros.  Once those macros are calculated, start tracking them in an app.  I use MyFitnessPal — change your macro goals to the macros provided in the calculator!

I use pre-workout around 30 minutes before my workout, and I drink BCAAs during my workout.  If I can’t get my hands on a post-workout meal, I make a protein shake with this protein powder.

Pre-workout contains beta alanine, which is a compound that plays a role in muscle endurance in high-intensity exercise.  It gives your muscles the feeling of ‘itchiness’.

If you don’t like it, try using C4 Zero, which doesn’t have beta alanine!

Consider it a lifestyle, not a ‘diet’.  A diet has a start point and an end point, but a lifestyle does not.  If you ‘mess up’ on a diet, you feel like it’s over and you’re onto the next diet.  If you ‘mess up’ and it’s a lifestyle, you’ll just do better the next day and not let it get to you!

Try setting realistic goals for yourself.  The hard part is getting to the gym.  For example, if you set a goal for 20 minutes at the gym, once you get there, you’ll probably stay longer!

• Cutting: means being in a caloric deficit and burning more than you eat, aka losing fat.
• Maintenance: means burning the same amount as you eat and maintaining your weight.
• Bulking: means being in a caloric surplus and burning less than you eat, aka gaining muscle.
  • in order to gain a substantial amount of muscle, you have to be in a caloric surplus.  Many people do this for 2-3 months in the winter.
  • If you fuel your body with wholesome and healthy foods, muscle can be gained with only minimal fat.  Once you put on the amount of muscle you’d like, you can ‘cut’ and lose the minimal fat that you put on during that bulking season.
  • If you use bulking as a reason to eat whatever you want {like pizza all week}, you’ll gain unwanted fat and it will be harder to ‘cut’.

To learn more, check out my bulking/cutting video!

Depending on your fitness goals, I suggest recalculating your macros with my macro calculator every 6-8 weeks.

My daily cardio routine is included in the Daily Burn! For more cardio exercises, check out ‘cardio’ in the video library!

I have one cheat meal a week, regardless of cutting/maintaining/bulking. Learn more about my everyday routine over here!

Split training divides training sessions by body regions, working different muscle groups on differing days.  My split will be listed on the Daily Burn.

i.e., back & biceps, legs, etc.

Unfortunately, the Daily Burn does not get archived as to maintain its integrity, BUT I give you a daily reminder (typically on Insta Story with a Swipe Up} to screenshot it if you would like to save it for a different day! I try to encourage all of us to the same workout on the same day.  I provide my weekly split on each Daily Burn, so that it can help you plan!

The Daily Burn is scheduled to go live daily at 3 AM EST! Perfect for all you early birds!

Yep, all exercises in the Daily Burn will be linked to a video for you!

Many people follow the daily burn and train for a marathon.  Just incorporate the running into the cardio portion of the Daily Burn, and focus on the resistance training part!

It sometimes takes longer for those who are beginners! I recommend watching the video tutorials linked in the Daily Burn prior to getting to the gym AND I also recommend modifying certain exercises if you find yourself walking across the gym too often to complete an exercise.  For example, if a stairmaster sprint is far from you, try doing burpees instead!

More bang for your buck! Instead of eating 2 oreos, you could have a larger snack instead.  An item with good macros has relatively low macros that allows you to eat more of it!

Take minimal rests during a superset, under 60 seconds! You can take a longer rest once that superset is complete.

I do not include my workout calories on MyFitnessPal, but just make sure you’re consistent, if you do!

I recommend a 1:1 ratio! I usually do 30 seconds sprint, 30 seconds rest BUT do what you can.  If that 30 seconds sprint, 1 minute rest, that’s fine too!

Yes! The At Home program is accessible at all time, but each Daily Burn will have a ‘suggested’ At Home workout listed at the bottom of the post. You can see all At Home exercises and workouts in the Navigation Bar, labeled as ‘At Home’. They are organized by Upper Body, Lower Body, Cardio, and Workouts.  The At Home Cardio exercises utilizes bodyweight. Equipment needed for the FITwithASD at Home Program includes a fabric glute band, a resistance band with handles, a mat, and a pair of dumbbells.

^a lot of equipment sells out quickly!

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