Frequently Asked Questions

It took me 24 months (2 years) to go from 115kg to 96kg. But here's the important part — it wasn't a straight line. I had plateaus, setbacks, and weeks where the scale barely moved.

What mattered was that I never quit. I kept showing up, even on the hard days. The time passed anyway — I just made sure I used it wisely.

The hardest part wasn't the training or the diet — it was the mindset. I had to unlearn years of self-doubt, shame, and negative self-talk. I had to stop caring about what others thought and start believing in myself.

Physically, the first few months were brutal. I was unfit, out of shape, and everything hurt. But I reminded myself that discomfort is temporary — and that every workout was bringing me closer to the person I wanted to become.

Yes — many. I hit a plateau at 100kg that lasted several weeks. The scale wouldn't budge, and I felt like giving up. But I learned that plateaus are a normal part of the process.

What helped was making small adjustments — I increased my training intensity, tweaked my nutrition, and stayed patient. Eventually, the progress continued.

It depends on your goals and lifestyle. I train 6 days a week — 3 days of strength training and 1 active recovery day. But when I started, I trained 4 days a week.

If you're a beginner, 3–4 days a week is a great place to start. The key is consistency over intensity. It's better to train 3 days consistently than 6 days for a month and then quit.

• Beginners: 3–4 days/week
• Intermediate: 4–5 days/week
• Advanced: 5–6 days/week

Start with the basics. These 5 movements build the foundation for everything else:

• Squat (bodyweight or goblet squat)
• Press (push-ups or dumbbell press)
• Row (dumbbell or cable row)
• Hinge (deadlift or hip thrust)
• Carry (farmer's walk or suitcase carry)

Master these before moving on to more complex exercises. Form over ego — always.

Do weights first, cardio second — if you're doing them in the same session. Here's why:

• Weight training requires focus and energy. Doing it first means you're fresh and can lift with proper form.
• Cardio after weights is great for fat loss and doesn't compromise your strength work.

If you're just starting, you can also do them on separate days — for example, weights on Mon/Wed/Fri and cardio on Tue/Thu.

I focused on whole, unprocessed foods — not restrictive diets. My approach was:

• Protein with every meal (chicken, fish, eggs, Greek yogurt, tofu)
• Complex carbs for energy (oats, rice, sweet potatoes, quinoa)
• Healthy fats (avocado, nuts, olive oil)
• Vegetables with every meal

I also followed the 80/20 rule — 80% whole foods, 20% flexibility for treats and social eating. This made it sustainable.

Absolutely not. Carbs are not the enemy — they're your body's primary fuel source. I ate carbs every single day and still lost 19kg.

The key is to eat complex carbohydrates (oats, rice, sweet potatoes, quinoa) instead of refined ones (white bread, sugary snacks). And be mindful of portion sizes.

Supplements support a healthy lifestyle — they don't replace good food and consistent training. Here's what I take:

• Creatine Monohydrate — 5g daily for strength and performance
• Omega-3 Fish Oil — for heart and joint health
• Magnesium — for muscle recovery and relaxation
• Vitamin D3 — especially in winter months
• Whey Protein — to hit daily protein targets

Always consult a healthcare professional before starting any supplement routine.

I don't rely on motivation — because motivation always fades. Instead, I rely on discipline and habits.

Here's what works for me:

• I don't decide whether to work out — I just do it.
• I track my progress — seeing small wins keeps me going.
• I remember my 'why' — the reason I started in the first place.
• I celebrate the small wins — not just the big ones.

Failing isn't the end — quitting is. Everyone fails. I failed many times. I had weeks where I ate poorly, skipped workouts, and felt like I was going backwards.

What matters is getting back on track. Don't let one bad day turn into a bad week. One missed workout doesn't ruin your progress — but giving up does.

Start again. Right now. The best time to begin is always today.

Negative thoughts are normal — but they don't have to control you. I practice:

• Gratitude journaling — writing down 3 things I'm grateful for each morning
• Positive self-talk — replacing "I can't" with "I'm learning"
• Focusing on the present — I can't change the past, but I can control today
• Surrounding myself with positive people and content

Remember: you are not your thoughts. You are the person who chooses what to do with them.

No — absolutely not. This website is a personal project created to share my journey, inspire others, and provide free, honest fitness and nutrition information.

I don't sell coaching packages, meal plans, or supplements. I'm not a business — I'm just a guy who went through a transformation and wants to help others do the same.

Yes — please do! I reply to every email and message personally. Whether you have a specific question, want to share your story, or just need some encouragement — I'm here for you.

You can email me at Alex@ironforgetraining.com or connect with me on social media (links in the header and footer).

I'm not selling anything — I just genuinely want to help. Your journey matters to me.