Fitness & Nutrition Blogs
We answer the fitness and nutrition questions you ask most.
Blogs
How much water is enough? A practical guide to daily hydration
The official daily numbers in ounces and cups, why eight glasses is a myth, how much to drink around workouts, and simple ways to drink more.
Beginner gym workout plan: a simple 3-day routine
A 3-day full body plan for your first months in the gym, with machine options, how to pick your starting weights and how to keep progressing.
Progressive overload, explained: how to keep getting stronger
The principle behind most strength programs: six ways to add overload, how much to add and when, a simple plan, and what to do at a plateau.
How to calculate your macros: a step-by-step guide
Six steps from daily calories to grams of protein, fat and carbs, with a worked example and how to adjust once you start.
What does RIR mean in lifting? Reps in reserve explained
How to rate a set, how many reps in reserve to leave for muscle and strength, and how to use RIR to decide when to add weight.
What are macros? A simple guide to protein, carbs and fat
What protein, carbs and fat each do, how many calories a gram holds, how much of each most adults eat, and how to start tracking.