Should I do cardio on a 4-day split?

Yes, including cardio is beneficial. Aim for 2-3 sessions per week. You can do 15-20 minutes of low-intensity cardio after your weight training sessions or have longer, dedicated cardio sessions on your rest days to improve cardiovascular health without interfering with muscle recovery.

Is 4 days at the gym enough?

Absolutely. Four days of focused, intense training is more than enough to build significant muscle and strength, as long as you’re consistent and apply the principle of progressive overload.

Should I do abs every day on a split?

No, you shouldn’t train your abs every day. The abdominal muscles are like any other muscle group and need time to recover. Training them 2-3 times per week with exercises that allow for progressive resistance is sufficient for growth and strength ( 14 ). Many compound lifts such as squats and deadlifts also heavily engage your core.

How do you tell if a muscle is overtrained?

Signs of overtraining include persistent muscle soreness that doesn’t go away, a decline in performance (e.g. you can’t lift as heavy or for as many reps), chronic fatigue, irritability, and difficulty sleeping ( 15 ). If you experience these symptoms, this is a sign that you need more rest.

Can I lose belly fat by incline walking?

Incline walking is an excellent low-impact cardio exercise that burns calories, which contributes to overall fat loss ( 16 ). However, you can’t spot-reduce fat from your belly or any other specific area ( 17 ). To lose belly fat, you need to be in a consistent calorie deficit through a combination of a healthy diet and regular exercise, including both cardio and strength training ( 18 ).