All articles (1201)
Everything we have written so far, from the first day in the gym to advanced programming.
Sarcopenia after 60: how much weight you actually need
How heavy lifting really has to be after 60 to hold on to muscle: sets, reps, weekly volume, protein targets and what the first six weeks look like.
6 min read
How much protein your body actually uses from one meal
Why the 30-gram limit is not a hard ceiling, how much protein belongs in a single meal, and how to spread your daily total sensibly.
8 min read
Your first 5K: an eight-week running plan from scratch
An eight-week run-walk plan with the exact minutes for each week, the pace to hold, and what to do when your shins start complaining.
5 min read
Protein porridge: a recipe with 30 g of protein per serving
A porridge that genuinely hits 30 g of protein per serving: exact quantities, eight minutes on the hob, and how to stop whey clumping.
4 min read
Three workouts a week: a lower-body plan for women
A concrete three-day training week for women: two lower-body sessions, one upper-body day, with sets, reps and a simple way to keep adding weight.
6 min read
Recovery in women: why higher reps are easier to bounce back from
Why women typically recover faster from sets of 12-15 than from heavy triples, where that advantage disappears, and how to build a training week around it.
6 min read
How much protein a woman who trains needs: grams per kilo
How many grams of protein a woman who trains actually needs, how much more in a deficit, and what that looks like on a plate.
5 min read
Premenstrual water retention: why the scale jumps a kilo or two
Why the scale reads a kilo or two higher in the week before your period, how long it lasts, what actually helps, and when it is worth getting checked.
6 min read
Flabby upper arms: what training can and can't change
Why arm exercises don't burn arm fat, how much muscle you can realistically add, and the training and eating plan that actually changes how your arms look.
6 min read
NEAT: what a desk job costs you and how to win it back
How many calories a desk job quietly removes, how many steps it takes to put them back, and how to fit that movement into an ordinary working day.
8 min read
Glute training: which exercises actually work, and which don't
Which glute exercises genuinely build muscle, which are just a warm-up, and how to lay out a week with real sets, reps and a way to add weight.
7 min read
Belly fat: why you can't choose where you lose it
Why sit-ups don't burn belly fat, what actually decides the order your body sheds it, and the three steps that make a visible difference in two to three months.
8 min read
Night-time overeating: why it happens and what to change by day
Why evening overeating usually starts in the morning, how to spread calories, protein and fibre across the day, and a one-week plan to fix it.
10 min read
Alcohol and fat loss: how much it slows you, and how to fit it in
What a round of drinks really costs in calories, why alcohol parks fat burning for hours, and how to fit a night out into a deficit week without wrecking it.
8 min read
16:8 fasting: what it actually does, and what it doesn't
A practical guide to 16:8: how to set your eight-hour window, how much protein you need, what to do about training, and how to judge it after three weeks.
8 min read
Fibre and fullness: how to fill your plate for fewer calories
How much fibre you actually need each day, which foods deliver it cheaply, and six changes to your plate that cut calories without making you hungrier.
9 min read
Weighing yourself daily: reading water and salt swings
Why the scale jumps a kilo overnight, how to weigh yourself so the numbers actually compare, and when a flat weekly average means it is time to change something.
7 min read
Protein in a deficit: how many grams per kilo to keep muscle
How to set your daily protein target while cutting, how to spread it across meals, and how to check whether the muscle you have is actually staying put.
8 min read
Training with extra weight: exercises that spare your knees
How to choose leg exercises and cardio when extra body weight makes your knees ache: what to swap, how much to do and when to see a doctor.
6 min read
Cardio without running: what to do when you cannot last five minutes
If three minutes of jogging leaves you gasping, the problem is the exercise, not your character. Here is how to build a base with inclines and intervals.
6 min read
Warming up as a beginner: eight minutes before your first set
An eight-minute warm-up broken down minute by minute: three minutes of easy cardio, three of joint work and two of light ramp-up sets.
5 min read
How long a beginner gym session should actually last
A realistic time range for beginner sessions, the simple maths behind sets and rest, what to cut when you only have half an hour, and when to stop.
5 min read
Muscle soreness after your first workout: how long it lasts
When soreness starts, how long it lasts and when it fades after a first workout, plus how soon and how heavy you can safely train again.
6 min read
Stretching under a pump and fascia: what actually drives growth
What really happens when you stretch a pumped muscle, why fascia is not the reason your arms have stalled, and how to use loaded stretch properly.
6 min read