I asked four people in the gym what fitness questions they wanted answered. Here are the answers:

How important is it to change up your routine?

Hugely important. Sticking to a strength-building routine for too long can wear down your joints. Even if you’re not strength training, sticking to any routine for too long will rob you of the gains you could be making. Try changing your routine every three weeks, whether it’s substituting in new exercise or altering your repetition ranges. A sample muscle-building routine may look like this – three weeks of six to eight reps, three weeks of eight to 10 reps, and three weeks of 10 to 12 reps. Try to stay with a consistent program and vary it accordingly. Don’t just change your exercises haphazardly.

What should I know about nutrition?

You need protein to gain muscle. Try to consume one gram of protein per pound of body weight, spread out over six meals. You should eat every two to three hours, whether you’re trying to lose weight or gain muscle mass. Stick to whole grains, steamed veggies and lean sources of protein such as fish, chicken and turkey. Don’t worry if you can’t eat a whole meal every two hours. Drink a protein shake for two of your meals – before and after you lift. Then, take a protein bar to eat between classes. And don’t forget about water. Shoot for a gallon a day.

When is it rude to ask for a spot?

Feel free to ask for a spot whenever someone is roaming around. If the person is about to start a set, or has his headphones on and eyes closed, find someone else. Remember, the fitness personnel at Ramsey always are ready to give a spot. You can find them by the desk at the front of the gym. Ask, and lift away.

What’s the definitive rule about using high-reps and low-weight for definition and low-reps and high-weight for muscle mass?

The truth is, the former builds muscle endurance and the latter builds strength. But you can lift the heaviest weight you want and not gain an ounce of definition. To get cut, you need to do cardio – and lots of it. The best way to lose weight and gain definition is to alternate a week of low-rep and high-weight training with a week of high-rep and low-weight training, and to do 30 to 40 minutes of cardio three or four times a week.

I couldn’t fit in all of the questions this week, so tune in later for the remainder of the question -and-answer marathon.

- Daniel Hanna is a columnist for The Red & Black