No! Weights will shape and build muscle for a lean & toned look – as long as you are in a calorie deficit. The best way to get into a calorie deficit is to follow the THQ meal planner or track your calories.

Always – you should aim to lift in the 8-10 rep range, making sure you have decent form, taking the lift through a full range of movement, keeping joints stable as demonstrated by your trainer before each session.

When in a calorie deficit – you will maintain & build muscle by challenging the body with a heavy weight. If you lower weights and do more reps, you will not challenge the body enough to change or maintain muscle & body shape.

No! All you need to is control your diet.challenge the body enough to change or maintain muscle & body shape.

All THQ sessions are full body workouts, so technically no but it does make sense for performance as you will have fully recovered. If you have to do back to back days, it’s not a problem as long as you have completed your 3 sessions for the week.

As long as you have completed your 3 transformation sessions for the week – its not necessary to do additional workouts at home. Spend that free time preparing your meals for the next day.

Full body – a full body workout will generate a bigger calorie burn, allowing you to hit muscles more frequently on a weekly basis, fix imbalances in the body & gets your heart rate up more.day.


Protein helps with satiety, helps preserve muscle mass, helps to build muscle, increase strength in the gym, recover from sessions. These are the key components to achieving a body transformation.

No – over consuming CALORIES on a consistent basis will make you put on weight!

No – but it will help making your protein target a lot easier. Any supplements that help hit your dietary requirements will always get a thumbs up from us.

No – but, to have true understanding of food calorie content – at some point you do need to have experience of tracking calories on a daily basis.

No – however the THQ meal planner makes fat loss easier.

Yes – however too much caffeine intake could have a negative impact.

Calories – they will always be the main reason why you gain or lose body fat, macronutrients will fine tune a body shape.


If you have a injury – yes you can still train (mention to your trainer who will adapt your session)

If you are ill – its all down to person preference and how you feel. A general rule is head colds ok to train, but severe flu or a sickness bug give yourself 48 minimum hours to recover.


We advise no more than 2lbs each week, unless in your first 6 weeks of your transformation where it could be a little more.

Yes – if you are in a weekly average surplus every single calorie will be stored as body fat, but if you are in a weekly average deficit, you will absorb and use every calorie for energy.

No, however once members go through a transformation – they are proud of their results and want to show them off.