Frequently Asked Questions

FAQ Training & Nutrition

Here, I answer your most frequently asked questions about all things related to training and diet.

FAQ Workout Programmes

Here, I answer your most frequently asked questions about my training programmes.

Q: How long until I start seeing results?

Building muscle and/or losing fat takes time. So be patient with yourself! You will start noticing strength increases and more muscle definition after a few weeks. But how long it will be until you reach your goal depends on many factors, such as your training, diet, recovery, your starting point and your desired endpoint.

Q: How do I buy one of your workout programmes?

Purchase any of my guides through the website. After your payment has been processed, it will automatically be sent to the email address you entered during check out.

Q: I finished one of your programmes. What should I do next?

After finishing a programme, you can always run through it once again. After you've run through the same programme multiple times, or if you are looking for something new, check out my other gym and at-home training programmes.

Q: How long do I have access to the workout guide?

There is no time limit! Once you bought/downloaded a guide, it's yours forever.

Q: I'm not getting sore from your workouts. Is the programme not working?

Delayed-onset muscle soreness (DOMS) usually occurs during unaccustomed exercise - meaning when you're just starting out or trying a new exercise for the first time. However, DOMS is not required for muscle hypertrophy, i.e. the building of muscle mass. Which means that muscle soreness is not a good indicator for your progress - and if at all, feeling less sore over time is a indicator of progress. Therefore, you'd rather rely on progress pictures or your strength progression to determine if you're making progress.

Q: I don't like the guide, can I get a refund?

When you purchase any guide or digital product, you agree to no refunds as stated on the website. This is because the content is delivered instantly to the buyer and can be seen by the buyer. Refunds can only be given in the following circumstances:

  • If there was a technical issue and we can verify that the content was never received by the buyer.
  • If the transaction was not a genuine transaction (e.g., credit card fraud)
  • If there was a duplicate order or payment.

Q: Should I eat in a caloric deficit, at maintenance or in a surplus?

This highly depends on your goals. If your primary goal is to build muscle mass, I recommend eating at maintenance calories or in a slight surplus. On the other hand, if losing fat and preserving muscle is your main target, then you should eat in a slight caloric deficit.

Q: I can't see my purchased guide in my inbox?

It might take some time until your payment has been process and the workout guide is sent to your inbox. Also don't forget to check your spam folder, it might have ended up there. If it still doesn't show up, contact our support team.

Q: Why is there so little exercise variation from week to week?

The most effective training is also the most boring one: In order to make progress, you need to repeat the same exercises over and over again. In other words: Same shit, different 'fit.

Q: Which payment methods do you accept?

To be determined.

Q: I can't do a specific exercise. What should I do instead?

If you can't do a certain exercise, e.g. due to injury or lack of equipment, there is a list with exercise substitutions at the end of each workout programme. Swap out the exercise in question and stick with your alternative for the rest of the programme.

Q: Do I have to follow the workout programme exactly as you've written it?

Yes and no. If there are certain exercises you are unable to do, e.g. because of injury or lack of equipment, there is a list at the end of each programme with alternative exercises. Other than that, I highly recommend to run the programme as written to get the best results.

Nina is a virologist, aspiring bodybuilder and science communicator.

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