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Training and nutrition blog
Clear answers to the questions people bring to the gym and the kitchen. Every number links to a study.
Full body workout routine for beginners: 3-day gym plan
A simple full body workout routine for beginners: 3 gym days a week, the exercises, sets, reps and how to add weight. Based on ACSM guidelines and research.
4 min readCalisthenics workout plan for beginners at home
A calisthenics workout plan for home with no equipment: a weekly schedule, two full body circuits, how to progress and what research says.
4 min readLower body workout routine for legs and glutes
A lower body workout routine for the gym: squats, hinges, lunges and glute work, with sets, reps, weekly volume and a home version with dumbbells.
4 min readPush pull legs routine: 3 and 6 day split
How the push pull legs routine works, a 3-day and 6-day PPL schedule with exercises, sets and reps, and who it suits better than full body or upper lower.
4 min readUpper lower split: 4-day workout plan
How the upper lower split works, a 4-day upper lower workout plan with exercises, sets and reps, and how it compares with full body and push pull legs.
4 min readSore muscles after a workout: what helps and how long it lasts
Why muscles get sore after a workout, how long soreness lasts, what helps according to research, whether to train while sore and when to see a doctor.
4 min readHow much protein do I need a day?
How much protein you need a day for health, muscle gain and fat loss, in grams per kg and per pound, plus high-protein foods and how to hit your target.
5 min readCalorie deficit: how to calculate it to lose weight
What a calorie deficit is, how to calculate one for weight loss step by step, how big a deficit is safe and why weight loss slows down. With a free calculator.
5 min readCreatine: benefits, how to take it and side effects
What creatine does, how to take creatine monohydrate, whether you need a loading phase, creatine for women and real side effects, based on the ISSN.
4 min readHow many steps a day to lose weight and stay healthy
How many steps a day you need for health and weight loss, whether 10,000 steps is necessary, how many miles and calories that is, and how to walk more.
4 min readIn the app your calorie target updates by itself when your weight changes
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