What is progressive overload?

Gradually increasing the demand on your muscles over time by adding reps or weight to your exercises. Doing slightly more than last time gives your body a reason to keep adapting.

How fast should I increase the weight in the gym?

Small steps work best: add one rep, or add 2-2.5kg once you reach the top of your rep range on every set. Some weeks you will only hold your numbers, especially in a calorie deficit, and that is fine.

Do I need cardio to lose fat?

No. Fat loss comes from a calorie deficit. Cardio burns extra calories, so it lets you eat more while still losing fat, but if you are not in a deficit, cardio alone will not make you lose fat.

Progressive Overload: Why Your Body Isn't Changing

Progressive Overload: Why Your Body Isn't Changing (and How to Fix It)Same weights, same reps, no change? Learn progressive overload with a real bench press example, how to log training, and the truth about cardio.