Guide

In-depth guides

Programs, calorie deficit, protein, home training: step by step, sourced, linked to the calculators.

• How to build a workout programBuild your own training program in 7 steps: goal, days per week, split, exercise selection…
• How to calculate a calorie deficitCalorie deficit step by step: BMR, daily expenditure, a safe deficit size, weekly loss rat…
• Home workout program without equipmentA 3-day bodyweight program to build muscle and fitness at home with no equipment: exercise…
• Daily protein intake: how many grams, when, from what?Protein per kilogram by goal (1.6–2.2 g/kg), spreading it across meals, age differences, p…
• Cardio or weights for fat loss?The real contribution of cardio and resistance training to fat loss: the calorie deficit, …
• Push Pull Legs (PPL) explained: who is it for?The logic of the Push/Pull/Legs split, 3-day and 6-day versions, which muscles go on which…
• 12-week weight loss program: how to set it upA sustainable 12-week weight loss program: how to set up nutrition, lifting, a step target…
• How to count calories accuratelyThe right way to count calories: reading labels, weighing and portions, cooked vs raw, the…
• Does intermittent fasting work?What the evidence says about intermittent fasting for weight loss: comparison with calorie…
• Walking for weight loss: how many steps, how many calories?What walking really does for weight loss: a steps-to-calories table, the effect of pace an…

Short lessons

• Nutrition24 lessons · Protein timing, calorie deficit, fibre, water and meal timing: every L…
• Training24 lessons · RPE, progression, rest, compound lifts and program logic: all training…
• Habits14 lessons · Starting small, streaks, environment design and comeback plans: all ha…
• Recovery12 lessons · Sleep, deloads, pain vs damage and active rest: all recovery lessons.…
• Motivation10 lessons · Process goals, identity, bad days and perceived progress: all motivati…