Fitness Questions & Actions 1: It’s okay to become Gal Gadot strong

by Juan Antonio

Our “Fitness Questions & Actions” series is meant to provide real answers, for real people, in the real world.

Things to keep in mind

  1. There is no question too big or too small.
  2. There are no silly questions. (but maybe some silly answers)
  3. Friends don’t let friends train without purpose. If you find something helpful, share it with people you care about.

We address daily water intake, women lifting weights, living on only one side of the gym and losing 20 pounds in six weeks.

Have a question? Tweet your question to @MindsofSteel or email

Does coffee and/or tea count towards my daily water intake?

Yes to tea – especially to antioxidant rich ones like black tea, green tea and oolong tea. As long as you’re not dousing it with unnecessary sugar, it counts.

Sorry to break it to you, but no to coffee.

And a big HELL NO to all those orange mocha frappucinos.

All I hear is sugar, sugar, sugar – 35 grams to be exact. And for all you calorie counters out there, that grande mocha is roughly 360 empty calories.

I’m at Starbucks all the time, and I swear, I’m the only one who ever gets a small anything (“tall” – whatever).

I know these drinks are yummy in your tummy, but all those calories will add up: 2 grandes a day, 7 a week, 30 a month – OUCH.

If you’re a calorie counter, I’ll let you do the math and wonder why losing fat is getting harder and harder for most people.

(hint: 2 grandes/day = 7/wk = 30/mo = 10,800 calories = 3lbs of fat gained per month)

Keep in mind that coffee is a diuretic, so drinking 2-3 cups throughout the day can lead you toward a state of dehydration.

Instant ninja action plan: is it caffeine you want or the coffee? Dump the orange frappo’s and opt for black coffee to wake up. Then stick to water and green tea for your primary sources of water.

Many women are turned off to weight lifting because they think it will make them look “bulky.” Is there some truth to this?


I stand by Dwight.

Listen ladies, I get it. I understand where you’re coming from. There’s a lot of myths and misinformation floating around in the forums, TV and magazines.

Every time you go to the gym, there’s always that one guy who freaks you out. You know that guy. That guy who’s upper body is “too big” and leaves you wondering how he even makes it through most doors.

That guy ruins it not only for you, but for most women. And for any respectable man.

That guy is a waste of space.

These guys are a waste of space. 

Yeah, don’t be that guy.

Here’s the bottom line ladies: it’s not possible for you to get big and “bulky” – naturally.

Your genetics just don’t favor that.

Any women you see that are really big and “bulky” are:

a) intentionally lifting super heavy weights all the time

b) intentionally eating a lot all the time

c) they may or may not be taking testosterone enhancing agents to enhance their muscle growth.

Trust me, building muscle is hard work. Guys can’t even put on muscle in reasonable timeframe and despite going to the gym.

You doing 135 pounds barbell back squats a couple of times a week will make you more like future Wonder Woman Gal Gadot than “big and bulky.”

The fear of being “bulky,” although frequently common, will simply not happen for 98% of women who lift weights. gal-gadot-as-wonder-woman2

The real turn off for why women avoid lifting weights are:

1) a fear of “not knowing what to do” when lifting weights (lacking knowledge on how to properly lift, how much weight to lift, how many sets to do, how many reps to aim for and let’s not even talk about rest periods right now)

2) being self-conscious: “Are people looking at me? Crap. They can tell I don’t know what I’m doing.

3) a fear of getting injured because of lifting weights.

24/7 Coach was created to help eliminate all those fears.

For women, getting comfortable with lifting weights will be important for attaining that slim, trim and fit look like Gal Gadot.

The only way to get comfortable with lifting weights is to start lifting some weights.

But please, make it more than 10 pounds. A five year old can lift 10 pounds

Instant ninja action plan: Keep it simple. Start with your strengths and lift for your legs – squat, lunge, or step on a 12” box. You’ll get comfortable sooner, you’ll like it more and you’ll lose body fat quicker.

What happens when someone only does cardiovascular exercise and entirely neglects any type of strength training?

Nothing too crazy, just this:


I’m sure this picture is worth 1,300 words.

The number one reason people do cardio work is to lose body fat. But limiting yourself to just cardiovascular exercise teaches your body to not appreciate your lean muscle tissue.

Big mistake.

Your body will quickly learn that all this lean muscle on your body is just extra mass it has to lug around. Having no purpose and without significant use, you’ll lose lean muscle mass only doing cardio work.

Losing muscle is the worst thing that can happen to you because it slows down your metabolism. And having a slow metabolism will only make losing fat that much harder to lose.

Losing fat is already hard enough, don’t shoot yourself in the foot and make it damn near impossible.

Instant ninja action plan: Although you may burn fat with cardiovascular exercise, it’s best to keep things balanced by engaging in some type of resistance training.

I don’t care if it’s a resistance band, a TRX, some dumbbells or god-forbid, a barbell, but for the love of your muscles – use them or suffer the consequences of losing them!

You wouldn’t just eat meat all the time right? Visiting the gym is no different: variety and moderation with everything.

Is it possible to lose 20 pounds in 6 weeks?

It’s possible to drive your car with your eyes closed, but that doesn’t make it a good idea.

Did you know you can lose 20 pounds in a couple of days?

Oh yeah, just don’t eat, don’t drink water, take some diuretics and go cycling in a sauna while wearing a garbage bag like Bradley Cooper in Silver Linings Playbook.

But all you’re doing is sucking all the water out of your body and putting an insane amount of stress on your kidneys and other major organs. Yikes.

Let’s be clear: you’re talking about losing human body fat.

Although it may be possible for some people to lose 3.33lbs every week for six weeks, it’s highly unlikely for most people in the real world.

I know it happens all the time on TV thanks to The Biggest Loser, but last time I checked, those guys weren’t working 50 hours a week or commuting to and from work.

You know what those TV reality-show participants are doing?

They’re sleeping 10 hours a night, working out three times a day, getting massages, AND they have ALL their meals perfectly prepared and portioned out for them by a medical nutritionist.

Not to mention they have a solid support system built in place by default.

OF COURSE they’re going to lose fat super quick. How can you not?

If you’re living a Hollywood life like that, then yes, you can lose 20 pounds in 6 weeks.

If not, expect something more realistic like losing 0.5-2 pounds a week. If you want to be closer to -2 pounds a week, you’ll need a plan for nutrition, cardio and strength training as this is an aggressive goal.

If you want accelerated body fat loss results, start using 24/7 Coach today.

Most people lose LESS than ½ a pound in two weeks. Sad, I know.

Instant ninja action plan: Give yourself a chance to succeed by setting realistic timeframes and reasonable fat loss goals.

How about just focusing on making it to the gym for six weeks in a row?

If you want to lose body fat fast, focus on finding a way to make it to the gym three to five times a week and putting in a quality hour of work.

And don’t forget: balance – one day weights, one day cardio, active recovery mixed in – repeat.

There is only trained and untrained.

Saul Juan Antonio Cuautle
Founder & CEO

PS if you haven’t seen Silver Linings Playbook, do yourself a favor and watch it today. It’s probably the most re-watchable movie…after Good Will Hunting that is.


Friends don’t let friends mindlessly “workout.” Friends help and support each other. Help your friends as they try to make positive changes in their life. Give them the gift of 24/7 Coach. If you know of anyone who may benefit from this content, please share it with them.

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