Fitness & Nutrition Blogs
We answer the fitness and nutrition questions you ask most.
Featured
How many days a week to work out?
What the guidelines and research say about training frequency, and which split fits 2, 3, 4, 5 or 6 days a week.
Blogs
Best vegan protein sources, with grams per serving
Vegan protein sources ranked by grams per serving and per calorie, what the research says about muscle, and how to hit your target.
How to build muscle at home with dumbbells
The research on lighter weights, the best dumbbell exercise for each muscle, an example workout, and how to keep progressing at home.
Machines vs free weights: which is better for building muscle?
What the research says about muscle growth on machines and free weights, the strengths of each, and how to swap one for the other.
TDEE vs BMR: what's the difference?
What BMR and TDEE each measure, how they're calculated, a worked example, and which number to set your calories from.
How to bulk: eating in a calorie surplus to build muscle
How big a surplus to eat, how fast to gain, how to set your macros, and foods that make extra calories easier to eat.
How many steps a day to lose weight?
How many calories your steps burn, what step counts the research supports, and easy ways to add a few thousand more.
How much protein do I need a day? Amounts by weight and goal
Daily protein by body weight and goal, how much to eat at each meal, what a high-protein day looks like, and whether too much is a problem.
What is a deload week in lifting? When and how to take one
What a deload week is, how often lifters take one, the signs you're due, three ways to deload, and what to do when the week is over.
How many sets per week to build muscle?
How many hard sets each muscle needs a week, what counts as a set, how to split them across workouts, and when to add more.
How to count calories to lose weight: a beginner's guide
Set a calorie target, log your food accurately, handle homemade meals and eating out, and find the small extras that are easy to forget.
Push pull legs vs upper lower vs full body: which split is best?
How the three most popular workout splits work, a sample week for each, what the research says, and how to pick one for the days you have.
How long to rest between sets for muscle growth and strength
How long to rest between sets for muscle growth, strength and weight loss, why longer rest often works better, and how to save time.