How many days a week should I workout?

This depends on multiple factors, but most importantly — Look your schedule and see how much time you can CONSISTENTLY dedicate to working out. 160 minutes a week is optimum to have ABOVE AVERAGE fitness levels. You can break this down into 30 min sessions or however you need.

What role does Protein play in fat loss?

1. Increases metabolic rate: Protein requires more energy (calories) to digest and metabolize. The increased metabolic rate after you eat protein can contribute to a higher daily expenditure.

2. Aids in keeping lean muscle: During a calorie deficit, there is always a risk of losing both fat and muscle mass. Adequate protein intake can help preserve lean muscle tissue while promoting fat loss.

3. Regulates Blood Sugar: Protein can help stabilize blood sugar levels, reducing insulin spikes and promoting better energy balance.

How long is soreness supposed to last after starting back in the gym?

Soreness will be the worst the first 2 weeks. As you challenge the muscle with increasing weights you will develop soreness again, but your body will begin to become more efficient at flushing out lactic acid that creates the soreness.