Weight loss occurs when you eat fewer calories than you burn. Many factors affect your weight loss rate, including your gender, age, starting weight, sleep, and the extent of your calorie deficit. Aiming to lose 0.45–1.36 kg per week is a safe and sustainable way to reach your goals.

Short answer; yes. No matter what your goal is (muscle gain, fat loss, strength gain), you will make excellent progress if you stick to a well-balanced nutrition plan and a well-structured and thought-out exercise program. The role of supplements is exactly what the word suggests: to SUPPLEMENT your nutrition plan.

Gaining muscle is a slow process. It can take about three to four weeks to see a visible change. You'll see some real results after 12 weeks, but it "all depends on your goals, and what type of strength training you are doing.

It is advised that 16-17 is the best age where the benefits of working out at a gym can be achieved without any trouble. It can lead to strong, muscular, lean and healthy physique in men and shapely, slim and healthy outline among women.

Without regular exercise, people over the age of 50 years can experience a range of health problems including: Reduced muscle mass, strength and physical endurance. Reduced coordination and balance. Reduced joint flexibility and mobility.

Diet plan is good but is not a must. Many experts say you can lose fat without going on a "diet." Instead, the key is making simple tweaks to your lifestyle. One pound of fat -- is equal to 3,500 calories. By shaving 500 calories a day through dietary and exercise modifications, you can lose about a pound a week.

If you really want to see results reflected on the scale and continue to make progress over time, you need to commit to working out at least four to five days per week. But remember, you'll build up to this. To start, you might only want to do two or three days per week and slowly work your way up to five days.