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Training and nutrition guides: home, gym, functional and CrossFit
Beginner workout plans, no-equipment home workouts, functional training, CrossFit-style WODs, building muscle, exercise after 50 and eating well on a budget.
How much protein per day? It depends on your age
How protein needs change through adult life and how to spread it across meals.
Read guide →Home workout with no equipment: where to start
A simple three-sessions-a-week structure using body weight, and how to progress without weights.
Read guide →Eating well on a budget: plan and shopping list
How to choose affordable proteins and carbs, plan the week and buy only what you'll use.
Read guide →Beginner workout plan: your first 8 weeks
How many days to train, which exercises to pick, sets, reps and how to progress safely when you're starting out at the gym or at home.
Read guide →Functional training: what it is, exercises and a starter plan
Exercises that mirror everyday movements — squatting, carrying, rotating, pushing — to build useful strength, balance and stamina at home or at the gym.
Read guide →CrossFit-style home workouts: WODs with no equipment
Short, intense CrossFit-style sessions (AMRAP, EMOM, For Time) for your living room, with no-jump versions and how to scale them.
Read guide →How to build muscle: training, protein and rest
The three pillars of muscle growth without the myths: how many sets per muscle, how much protein, how much sleep and how long it takes.
Read guide →Exercise after 50 (and 60): strength, balance and safety
Why strength training matters even more with age, how to adapt intensity and impact, and which exercises help you stay independent.
Read guide →15-minute workout: is it worth it? A plan for busy days
How to get the most from 15 minutes: fewer exercises, more focus, and a full-body routine you can do before work.
Read guide →Quiet apartment workout: no jumping, no noise
How to train hard without bothering the neighbours or straining your knees: quiet exercises, time under tension and no-jump cardio.
Read guide →AI personal trainer: what it does and doesn't do
How an AI workout and meal-plan app works, what makes it safe, and when you still need a professional.
Read guide →How much cardio to lose weight: 30, 45 or 60 minutes?
Recommended minutes per week, how long each session should be, intensity (zone 2 or intervals) and why 10 minutes isn't enough to lose fat.
Read guide →How much water to drink per day when you train
How body weight, training, cardio and heat change how much water you need, how much is too much in an hour and how to track your progress day by day.
Read guide →How to calculate your diet's calories and macros (and build a shopping list)
Daily energy use, the deficit for fat loss, protein, carbs and fat per day, how to read food labels and how to turn your diet into a weekly shopping list.
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