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Excuse me, can you tell me where the bathroom is please? I need to change my clothes.

Hello, sure. It's over there next to the squat machine.

Oh great, thank you. It's my first day at the gym, sorry.

That's great. We all sometimes start from the beginning. You have made a good decision. You will like training here. The people are very friendly but also very passionate about exercise.

That's what I see. I really want to change my lifestyle. I want to be fit and healthy.

We all want it. Don't worry, you will do it very well. Just don't give up.

Thank you. I think my biggest problem is the food. My diet is not good. I mean, I don't always eat salad or vegetables or fruit, just juice and that's rarely. I know I have to change that but it's not easy. I already bought vegetables.

Well, that's good. But you don't have to eat only vegetables and fruit. That's not correct. You have to find a balanced diet that fits your lifestyle and health. Have you been to a nutritionist?

Once, many years ago. He told me I had to eat more vegetables and fruit. That's why I bought it.

Yes, I mean it is a good idea to eat vegetables and fruit but you can't eat just that.

No, but look at me. I am thin. I don't have any muscle like you.

And that's why you can't eat just vegetables and fruit. You also need protein and carbs.

I have watched some videos about what to eat to be fit and healthy. They recommended coffee, a lot of coffee to have energy. I drank four cups today.

Four cups of coffee? Wow, that's too much. I don't think that is healthy. You can drink coffee but don't exaggerate. You could have a heart attack. Be careful. I drink a cup of coffee in the morning because I like coffee. One or two cups is enough, I think.

Yeah, maybe you're right. I also watched something. They say I need to run for 1 hour because cardio increases muscle tone. I will be strong if I run for one hour or two.

That's not true. The truth is that cardio alone burns away both fat and muscle. It does not strengthen your muscle or increase muscle tone. That's fake. Try integrating strength workouts into your routine. Weight training builds lean muscle mass. This elevates your metabolism and burns more fat, even when you're not exercising. The more you work the muscles, the better and more defined your overall muscle tone looks. So it's good you run. Cardio is important but again, don't exaggerate. Find a balance.