No. Targeted fat loss/spot reduction does not exist. Burning fat overall in general will help. This can be done through resistance/strength training, cardio or the combination of both. Targeted workouts help with strengthening and toning the muscles in a specific area, helping you to appear more toned.

There are no such thing as exercises for a guy or girl, they can be done by anyone.

It depends on your goals. Everyone’s physique is different and you may or may not see results you were expecting. I recommend giving yourself one week off entirely after the program as rest is important.

It is important to listen to your body and rest when it tells you so – taking a day or two off will not affect your progress.