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Disclaimer

Disclaimer | Athly

01

General Disclaimer

The information provided on Athly (athlypro.com) is for general informational and educational purposes only. All content is provided in good faith and we make no representation or warranty of any kind regarding its accuracy, completeness, or reliability.

Nothing on this site constitutes professional advice of any kind. Always seek guidance from a qualified professional before making any decisions related to your health or fitness.

02

Fitness & Health

The workout routines, training guides, nutrition tips, and fitness content published on Athly are intended for informational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment.

Before starting any new exercise program or making changes to your diet, consult with a licensed physician, physiotherapist, or certified fitness professional — especially if you have a pre-existing medical condition, injury, or health concern.

  • Exercise carries inherent risk of injury
  • Individual results vary based on many factors
  • Content is not tailored to your personal health situation
  • Athly is not responsible for any injury or adverse outcome

03

Affiliate Links

Some links on Athly are affiliate links. This means if you click a link and make a purchase, we may earn a small commission — at no extra cost to you.

We only recommend products we believe are genuinely useful. Affiliate relationships do not influence our editorial content or opinions. All recommendations are made independently.

Athly is a participant in affiliate programs including Amazon Associates and other partner networks.

04

Content Accuracy

We strive to keep all content on Athly accurate and up to date. However, fitness science evolves and individual circumstances vary. We make no guarantees that the information on this site is current, complete, or error-free.

Content on this site may be updated, modified, or removed at any time without notice.

05

No Guaranteed Results

Any results mentioned or implied on Athly — whether related to muscle gain, fat loss, performance, or health — are not guaranteed. Individual results depend on factors including genetics, consistency, diet, sleep, and overall lifestyle.

Testimonials or example outcomes shared on this site are individual experiences and should not be interpreted as typical or expected results.

06

External Links

Athly may contain links to third-party websites. These are provided for convenience only. We have no control over the content, accuracy, or privacy practices of external sites and accept no responsibility for them.

Linking to an external site does not imply endorsement of its content or views.

07

Limitation of Liability

To the fullest extent permitted by law, Athly and its owners, authors, and contributors shall not be liable for any direct, indirect, incidental, or consequential damages arising from your use of this website or reliance on any content published here.

This includes but is not limited to injury, illness, financial loss, or any other harm resulting from following advice or recommendations found on this site.

08

Contact

If you have any questions about this disclaimer, feel free to reach out.

Athly Fitness

athlypro.com

privacy@athlypro.com

Everything you need to know

Straight answers about training, nutrition, and our programs

01

How many days a week should I train to build muscle?

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Training

For muscle growth, 3 to 5 days per week is the sweet spot for most people. Beginners see great results training 3 days with full-body sessions. Intermediate lifters benefit from 4–5 days using push/pull/legs or upper/lower splits. Rest days are not optional — muscle is built during recovery, not during the workout itself.

02

Can calisthenics really build serious muscle without weights?

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Calisthenics

100% yes. Calisthenics builds dense, functional muscle through progressive overload — the same principle as lifting weights. Once you master push-ups, pull-ups, dips, and squats, you progress to harder variations like archer push-ups, pistol squats, and muscle-ups. Our 90-Day Calisthenics Cut program is proof of what bodyweight-only training can achieve.

03

How much protein do I need per day to gain muscle?

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Nutrition

The research-backed target is 1.6 to 2.2g of protein per kg of bodyweight per day. For a 70kg person, that's roughly 112–154g daily. Focus on whole food sources — chicken, eggs, fish, lentils, Greek yogurt — spread across 3–4 meals. Supplements like whey protein can help fill the gap but are never mandatory.

04

What is the best time of day to work out for maximum results?

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Timing

The best time is whenever you can train consistently. Research shows only minor differences between morning and evening performance. Morning training boosts discipline and fasted fat burning. Evening training typically means more strength due to higher body temperature. Pick the time that fits your schedule and stick to it — consistency beats timing every time.

05

Should I do cardio while trying to build muscle?

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Cardio

Yes — but keep it smart. 2–3 sessions of low-intensity cardio (20–30 min walks, cycling, or swimming) per week supports heart health and recovery without interfering with muscle growth. Avoid heavy HIIT on the same days as leg training. Cardio and muscle building are not enemies when programmed correctly.

06

How long does it take to go from skinny to muscular?

⌄
Results

With a solid program and consistent nutrition, most beginners notice visible changes in 6–8 weeks and a real body transformation in 3–6 months. The first year of training (called "newbie gains") is the fastest muscle-building phase of your life — don't waste it on random workouts. Our Skinny to Muscular guide is built specifically to maximize this window.