You might remember Coach Joe from HomeBody Challenge. Now, he’s answering two common questions he gets about fat loss and working out.

MUSCLE CONFUSION

Q: I’m baffled by conflicting advice I hear at the gym. My goal is to get lean and toned, so what style of workout should I do?

A: The kitchen, not the gym, is the best place to burn fat. That’s because muscle definition comes from low body fat. Your meal plan should include unprocessed vegetables paired with a lean protein (think chicken, turkey, or fish). In the gym you want to boost caloric burn with movements that recruit the most muscle, like 10 reps of a barbell squat paired with a 60-second sprint on a rower or spin bike. That’s one set. Do three sets, resting for 45 seconds after each sprint.

THE SKINNY ON FASTED CARDIO

Q: Is it true that doing cardio on an empty stomach burns way more belly fat?

A: If there are any benefits from fasted cardio, they’re minor at best. Focus on total energy consumed and the balance of protein, carbohydrates, and fats. Studies show you’ll burn equal fat whether you’re hungry of full, so train when you are most likely to maintain a consistent schedule.

Joseph Arangio is a strength and conditioning coach and founder of WorkoutEngine Allentown, a results-driven training and nutrition program guaranteed to help you lose fat, gain strength, and reduce injury in just four, 45-minute sessions per week. Follow him on Facebook here.