Question 1

What is The Why Behind Weights?

Accepted Answer

The Why Behind Weights is a comprehensive fitness education system that teaches you the science behind nutrition and training. It includes a 12-week course curriculum and four integrated tools: TDEE Calculator, Meal Planner, Workout Builder, and Progress Tracker. Unlike programs that just tell you what to do, we teach you WHY so you can make informed decisions for life.

Question 2

Who is this program designed for?

Accepted Answer

Our program is designed for anyone serious about transforming their body, from complete beginners to advanced lifters. Beginners get a complete foundation they can build on for life. Intermediate and advanced users fill knowledge gaps and gain tools to optimize every aspect of their training and nutrition.

Question 3

What makes this different from other fitness programs?

Accepted Answer

Three things: 1) Education over prescription - we teach you the science so you understand why things work. 2) Integrated tools - your TDEE feeds into your meal plan which syncs with your workout program. Everything works together. 3) Self-sufficiency - after completing our program, you'll never need to pay for another fitness coach or program again.

Question 4

Do I need any prior fitness experience?

Accepted Answer

No prior experience is needed. Our program starts from the fundamentals and progressively builds your knowledge. The tools are designed to guide you step-by-step, asking simple questions and providing clear recommendations. Whether you've never stepped foot in a gym or you've been training for years, you'll find value here.

Question 5

How long does it take to see results?

Accepted Answer

Most users report noticeable changes within 4-6 weeks of consistently following their personalized plan. However, results vary based on your starting point, goals, and adherence. The tools help you stay consistent and make data-driven adjustments when progress stalls, which is key to long-term success.

Question 6

Is this a one-size-fits-all program?

Accepted Answer

Absolutely not. Everything is personalized to you. The TDEE Calculator factors in your specific stats, activity level, and goals. The Meal Planner adapts to your food preferences, budget, and dietary restrictions. The Workout Builder creates programs based on your experience level, available equipment, and schedule.

Question 7

How much does it cost?

Accepted Answer

We offer two options: Foundations Toolkit at $50/month with access to all four tools, or the Elite Program at $600 one-time for lifetime access to everything including the complete 12-week course curriculum, AI fitness expert, and all future updates.

Question 8

What's the difference between Foundations and Elite?

Accepted Answer

Foundations ($50/month) gives you access to all four tools: TDEE Calculator, Meal Planner, Workout Builder, and Progress Tracker. Elite ($600 one-time) includes everything in Foundations PLUS: the complete 12-week educational course, AI fitness expert for personalized guidance, priority support, and lifetime access with no recurring payments.

Question 9

Is there a free trial?

Accepted Answer

We offer a free TDEE Calculator that anyone can use without signing up. For full access to all tools, we provide a 14-day money-back guarantee instead of a free trial. This lets you fully experience everything without restrictions, and if it's not for you, we'll refund every penny.

Question 10

Is there a money-back guarantee?

Accepted Answer

Yes, we offer a 14-day money-back guarantee on all purchases. If you're not satisfied for any reason, contact us within 14 days and we'll refund you in full - no questions asked, no hoops to jump through.

Question 11

Can I cancel my Foundations subscription anytime?

Accepted Answer

Yes, Foundations subscriptions can be cancelled anytime with no cancellation fees or penalties. You'll retain access until the end of your current billing period. Cancel in two clicks from your account settings.

Question 12

Can I upgrade from Foundations to Elite later?

Accepted Answer

Yes, you can upgrade anytime. When you upgrade, we'll credit your recent Foundations payments toward the Elite price. Contact our support team and we'll help you transition seamlessly.

Question 13

What payment methods do you accept?

Accepted Answer

We accept all major credit cards (Visa, Mastercard, American Express, Discover) through our secure payment processor, Stripe. All transactions are encrypted and secure.

Question 14

Is the Elite Program really lifetime access?

Accepted Answer

Yes, when you purchase Elite, you pay once and get access forever. This includes all current tools, the complete course curriculum, and any future updates or new features we add. No recurring charges, ever.

Question 15

What will I learn in the Elite Program course?

Accepted Answer

The 12-week curriculum covers: nutrition fundamentals (calories, macros, micronutrients), how to calculate and set your targets for any goal, training principles (progressive overload, periodization, exercise selection), program design, body recomposition strategies, supplement science, recovery optimization, and troubleshooting plateaus. It's university-level education distilled into actionable knowledge.

Question 16

How is the course structured?

Accepted Answer

The course is divided into modules that build on each other. Each module includes video lessons, written content, practical exercises, and quizzes to test your understanding. You can complete it at your own pace - most users finish in 4-6 weeks while implementing what they learn in real-time.

Question 17

How long does the course take to complete?

Accepted Answer

The curriculum is designed as a 12-week program with approximately 2-3 hours of content per week. However, you have lifetime access so you can go at your own pace. Some complete it faster, others prefer to take their time and really absorb each concept before moving on.

Question 18

Is the course suitable for beginners?

Accepted Answer

Absolutely. The course starts from the fundamentals and assumes no prior knowledge. We explain everything in plain language with practical examples. By the end, beginners will have a comprehensive understanding that many long-time gym-goers lack.

Question 19

Will advanced lifters benefit from the course?

Accepted Answer

Yes. Even experienced lifters often have knowledge gaps or rely on bro-science. The course provides evidence-based education that helps you understand the 'why' behind training and nutrition. Many advanced users report finally understanding concepts they'd been doing wrong for years.

Question 20

Do I get a certificate upon completion?

Accepted Answer

While we don't offer an accredited certification, completing the course gives you practical knowledge equivalent to what personal trainers learn, plus the tools to apply it. You'll be equipped to coach yourself (and others) effectively.

Question 21

What tools are included?

Accepted Answer

Four integrated tools: 1) TDEE Calculator - calculates your daily calorie needs and macro targets. 2) Meal Planner - creates personalized meal plans that hit your macros. 3) Workout Builder - generates custom training programs. 4) Progress Tracker - tracks your body measurements, photos, and performance over time.

Question 22

Can I use the tools on my phone?

Accepted Answer

Yes, all tools are fully responsive and work on any device - phone, tablet, or computer. Access them through your web browser with no app download required. Your data syncs across all devices automatically.

Question 23

Do the tools work together?

Accepted Answer

Yes, this is one of our key advantages. Your TDEE results automatically feed into the Meal Planner. Your workout logs inform the Progress Tracker. Everything is integrated so you have a complete picture of your fitness journey in one place.

Question 24

Can I export my data?

Accepted Answer

Yes, you can export your meal plans, workout programs, and progress data. This includes shopping lists from the Meal Planner and printable workout sheets from the Workout Builder.

Question 25

How often should I recalculate my TDEE?

Accepted Answer

We recommend recalculating every 4-6 weeks or whenever your weight changes by more than 5 pounds. As you lose fat or gain muscle, your calorie needs change. The Progress Tracker helps you identify when it's time to adjust.

Question 26

What is TDEE and why is it important?

Accepted Answer

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including your basal metabolism, physical activity, and digestion. It's the foundation of any nutrition plan - you need to know your TDEE to create an effective calorie deficit for fat loss or surplus for muscle gain.

Question 27

How accurate is your TDEE calculator?

Accepted Answer

Our calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate for most populations. We combine this with refined activity multipliers and adjustments for factors like metabolic adaptation. It's significantly more accurate than basic online calculators, though individual metabolism can vary by 10-15%.

Question 28

What's the difference between TDEE and BMR?

Accepted Answer

BMR (Basal Metabolic Rate) is the calories you burn at complete rest - just to keep your organs functioning. TDEE includes BMR plus all your daily activities, exercise, and the energy used to digest food. You should base your diet on TDEE, not BMR.

Question 29

How do I use my TDEE results for weight loss?

Accepted Answer

For weight loss, eat 300-500 calories below your TDEE. This creates a sustainable deficit that promotes fat loss while preserving muscle. Our calculator automatically provides these adjusted targets along with optimal macro ratios for your goal.

Question 30

How do I use my TDEE results for muscle gain?

Accepted Answer

For muscle gain, eat 200-300 calories above your TDEE. This provides enough energy for muscle growth without excessive fat gain. The calculator adjusts your protein target higher to support muscle protein synthesis.

Question 31

Why does the calculator ask about body fat percentage?

Accepted Answer

Body fat percentage helps us estimate your lean body mass, which affects your calorie needs more accurately than total body weight alone. Two people at the same weight but different body fat percentages have different metabolic needs. If you don't know yours, we provide visual guides to estimate it.

Question 32

What if my results seem too high or too low?

Accepted Answer

TDEE calculations are estimates. Start with our recommendations, follow them consistently for 2-3 weeks, and track your weight. If you're not losing/gaining as expected, adjust by 100-200 calories. The Progress Tracker helps you make data-driven adjustments.

Question 33

How does the Meal Planner work?

Accepted Answer

Enter your calorie and macro targets (or import from the TDEE Calculator), set your budget, dietary preferences, and foods you like/dislike. The system generates complete meal plans that hit your targets, with recipes, portions, and automatic shopping lists.

Question 34

Can I customize meals for dietary restrictions?

Accepted Answer

Yes, the Meal Planner supports vegetarian, vegan, pescatarian, gluten-free, dairy-free, keto, low-carb, halal, kosher, and more. You can also exclude specific ingredients you're allergic to or simply don't like.

Question 35

Can I set a weekly food budget?

Accepted Answer

Yes, you can specify your weekly grocery budget and the Meal Planner will prioritize cost-effective ingredients while still hitting your nutrition targets. It's designed to help you eat well without breaking the bank.

Question 36

Does it create shopping lists?

Accepted Answer

Yes, once you finalize your meal plan, the system generates a complete shopping list organized by grocery store section. It calculates exact quantities needed and adjusts for the number of servings and days you're planning for.

Question 37

Can I swap individual meals?

Accepted Answer

Absolutely. Don't like a suggested meal? Swap it with one click and the system will suggest alternatives that maintain your macro balance for the day. You have full control over your meal plan.

Question 38

How many meals per day can I plan?

Accepted Answer

You can plan anywhere from 2-6 meals per day, including snacks. Whether you prefer intermittent fasting with 2 large meals or grazing with 5-6 smaller meals, the planner adapts to your eating style.

Question 39

Are the recipes complicated?

Accepted Answer

We offer a range from quick 10-minute meals to more elaborate recipes. You can filter by prep time and complexity. Most meals are designed to be practical for busy people - we know you don't want to spend hours in the kitchen.

Question 40

Can I meal prep for the week?

Accepted Answer

Yes, the Meal Planner includes meal prep optimization. It can batch similar ingredients and suggest meals that store well, making your weekly prep more efficient.

Question 41

How does the Workout Builder create my program?

Accepted Answer

Answer questions about your experience level, goals, available equipment, and schedule. The system generates a personalized program using proven training methodologies. You can customize exercises, sets, reps, and rest periods as needed.

Question 42

What workout templates are available?

Accepted Answer

We offer PPL (Push/Pull/Legs), Upper/Lower splits, Full Body programs, Bro splits, Arnold split, PHUL, PHAT, and specialized programs for strength, hypertrophy, powerlifting, and fat loss. Each uses progressive overload principles.

Question 43

Can I create my own workout from scratch?

Accepted Answer

Yes, while templates give you a great starting point, you can build completely custom workouts. Our exercise library includes hundreds of exercises with video demonstrations and muscle targeting information.

Question 44

How does progressive overload tracking work?

Accepted Answer

Log your sets, reps, and weight for each exercise. The system tracks your performance over time and suggests when to increase weight or volume. You'll see clear progression charts showing your strength gains.

Question 45

What if I don't have access to certain equipment?

Accepted Answer

Tell us what equipment you have (or don't have), and the Workout Builder adapts. Home gym only? We'll suggest dumbbell and bodyweight alternatives. Full commercial gym? You'll get the optimal exercise selections.

Question 46

How often should I change my workout program?

Accepted Answer

Generally, stick with a program for 8-12 weeks before changing. The Workout Builder tracks your progress and suggests when you've adapted and might benefit from a new stimulus. Changing too frequently prevents optimal progress.

Question 47

Can I see video demonstrations of exercises?

Accepted Answer

Yes, our exercise library includes video demonstrations for every exercise showing proper form and technique. This helps ensure you're performing movements safely and effectively.

Question 48

Does it work for both strength and muscle building goals?

Accepted Answer

Yes, you can optimize for strength (lower reps, higher weight) or hypertrophy (moderate reps, higher volume) or a combination. The Workout Builder adjusts rep ranges, rest periods, and exercise selection based on your primary goal.

Question 49

What can I track with the Progress Tracker?

Accepted Answer

Track body weight, body measurements (waist, chest, arms, legs, etc.), progress photos, body fat percentage, workout performance, and subjective metrics like energy and sleep. Get a complete picture of your transformation.

Question 50

How often should I do check-ins?

Accepted Answer

We recommend weekly check-ins for weight and photos, and bi-weekly for full body measurements. Consistency is more important than frequency - pick a schedule and stick to it for accurate trend data.

Question 51

Can I compare before and after photos?

Accepted Answer

Yes, the Progress Tracker includes side-by-side photo comparison. Compare any two check-ins to see your transformation. This visual progress is often more motivating than scale weight alone.

Question 52

How does the intelligent feedback work?

Accepted Answer

The system analyzes your trends over time and provides actionable insights. For example, if your weight stalls but measurements are changing, it might indicate body recomposition. It helps you understand what the data means.

Question 53

What if the scale isn't moving but I look different?

Accepted Answer

This is common during body recomposition - you're losing fat and gaining muscle simultaneously. The Progress Tracker captures this through measurements and photos, showing progress the scale can't. This is why we track multiple metrics.

Question 54

Are my progress photos private?

Accepted Answer

Absolutely. Your photos are encrypted and stored securely. Only you can see them. We take privacy seriously - your transformation journey is personal.

Question 55

What are macros and why do they matter?

Accepted Answer

Macros (macronutrients) are protein, carbohydrates, and fats - the three main nutrients that provide calories. Each plays different roles: protein builds muscle, carbs fuel activity, fats support hormones. Getting the right balance optimizes your results.

Question 56

How much protein do I need?

Accepted Answer

For building or maintaining muscle, aim for 0.7-1g of protein per pound of body weight. Our TDEE Calculator provides personalized recommendations based on your goals. Higher protein helps preserve muscle during fat loss.

Question 57

Do I need to count calories to see results?

Accepted Answer

While not strictly necessary, tracking calories and macros dramatically increases your chances of success. It removes guesswork and ensures you're actually in a deficit or surplus. Our Meal Planner makes this easier by doing the counting for you.

Question 58

What's more important - calories or macros?

Accepted Answer

Calories determine whether you gain or lose weight. Macros determine the composition of that change (fat vs muscle). Both matter, but calories are the foundation. Hitting your calorie target is priority one, macro ratios are priority two.

Question 59

Should I eat differently on rest days vs training days?

Accepted Answer

For most people, keeping nutrition consistent daily is simpler and equally effective. However, some advanced trainees benefit from cycling carbs higher on training days. Our tools can accommodate either approach.

Question 60

What about cheat meals?

Accepted Answer

Occasional higher-calorie meals are fine and can help with adherence. The key is they're planned and don't derail your weekly average. Our approach focuses on sustainable habits rather than strict perfection.

Question 61

Do I need supplements?

Accepted Answer

Most supplements are unnecessary. The few with solid evidence: protein powder (convenience), creatine (performance), vitamin D (if deficient), and omega-3s (if you don't eat fish). The Elite course covers supplement science in detail.

Question 62

How do I know if I'm eating enough?

Accepted Answer

Signs you might be eating too little: constant fatigue, poor workout performance, excessive hunger, irritability, poor sleep, and stalled progress despite consistency. The Progress Tracker helps identify if your intake needs adjustment.

Question 63

How many days per week should I train?

Accepted Answer

For most people, 3-5 days of resistance training per week is optimal. More isn't always better - recovery is when muscle grows. The Workout Builder creates programs based on your available training days.

Question 64

What's progressive overload and why is it important?

Accepted Answer

Progressive overload means gradually increasing the demands on your muscles over time - more weight, more reps, or more sets. It's the fundamental driver of muscle growth and strength gains. Without it, your body has no reason to adapt.

FAQ

FAQ