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: Γιατί το Σώμα σου δεν Αλλάζει

Progressive Overload: Γιατί το Σώμα σου δεν Αλλάζει (και Πώς να το Διορθώσεις)Ίδια κιλά, ίδιες επαναλήψεις, καμία αλλαγή; Μάθε το progressive overload με πραγματικό παράδειγμα και την αλήθεια για το cardio.