Every day I get asked questions - DMs on social media, questions from clients, co-workers at the fire hall, family, friends. It's one of my favorite parts of being a health & fitness coach.

If one person is asking, I figure it's safe to assume that others have the same question. This week I'm going to share some of the questions I've gotten this month and how I answered.

How do I get six pack abs?

This one gets asked a lot. Having visible, defined abs is a physical status symbol of sorts. The answer is pretty simple - train your core and get lean. For most guys, you'll need to get down to about 10-12% body fat to get your abs showing.

You lose body fat by being in a calorie deficit - consistently burning more calories than you consume every day. That means you can either eat less or burn more - a combination of both is best.

Keep your protein high, gradually reduce calories and track your progress - aim to lose 0.5-1% of your body weight per week. Continue to reduce calories and increase activity to maintain progress until those abs show up.

How much protein should I be eating?

Another frequently asked question with a simple answer. Aim for one gram of protein per pound of body weight - if you weigh 200lbs, aim for 200 grams of protein daily.

What are your go-to protein sources?

The protein target I suggested above seems to overwhelm many people at first. How can you possibly eat that much protein in a day? It's a lot easier than it sounds - lean ground beef, chicken breast, greek yogurt, eggs and egg whites, greek yogurt, protein powder and ground turkey/turkey breast are my staples.

If you had to pick only one supplement,
what would it be?

Protein powder. One of the most common mistakes I see people making is not consuming enough protein. Protein powder is an easy, affordable, convenient way to get more protein in. Simple strategy - two scoops per day, every day, either right after your workout or whenever it's convenient on non-training days.

I just started tracking my steps,
what should I set as my goal?

Track for your first week without making any changes, then add 20% and start there. Ideally, work your way up to 10,000+ steps/day as your long-term goal to live and maintain an active, healthy lifestyle.

How long should I rest between sets?

Depends on the adaptations you're trying to achieve, but 60-75 seconds between HARD sets is a "one size fits most" answer to the question.

How many days per week should I lift weights?

My approach to health & fitness is focused on what is sustainable long-term. Weight training for 60-75 minutes, four days per week is the sweet spot to get fit and stay fit.

What are your thoughts on intermittent fasting?

I think it's a bit over-hyped. Yes, it can be a solid strategy for reducing calorie intake by restricting your eating window, but it's not some magic technique for melting fat. If it's working for you, stick with it. At the end of the day, calorie deficit is a calorie deficit.

Should I stay away from carbs?

No, but what you SHOULD stay away from are all the highly-processed, calorie dense carbohydrate sources that provide you with minimal nutritional value. Try to stick with the basics and don't over consume - my top 5 picks are rice, potatoes, fruit, veggies and oatmeal.

Want your questions answered?

I'll probably make the question & answer a monthly thing, so if you have a question of your own, DM me on Instagram @jesse.caluscoaching or email jesse@caluscoaching.com - I'll give you an answer and may even use it in next month's Q&A newsletter.