Training and nutrition guides
Practical guides on training, nutrition and supplements.
Training programs
A beginner training program: your first complete plan
A complete beginner training program: two alternating full-body workouts with sets, reps and progression for your first months.
Read
A 3-day training program: a complete example
Three sessions a week is the sweet spot for most people. Here is a complete, ready-to-use 3-day full-body program, with exercises, sets and reps included.
Read
Training splits: which one to choose
What a training split is and which one to choose: full body, upper/lower or push/pull/legs by your number of training days, with a sample session for each.
Read
Essential training exercises for beginners: six movements that cover the whole body
Six movement patterns that cover the whole body: what each one trains, the version to start with, how to progress and the technique cues that matter.
Read
How to build a training program: 5 steps
Five steps to build a training program that actually works: sets, reps and rest by goal, a worked example and the mistakes that stall most self-made plans.
Read
How many times a week should you train to see results
The right training frequency is the one you can repeat. How to match it to your goal, what a week looks like on two to five days and why rest matters.
Read
Home workouts: how to build an effective program
How to train effectively at home: bodyweight, dumbbells and bands, what equipment is worth buying and how to progress without machines.
Read
A personalized training plan: what it really means, what it costs and how to get one
A personalized program need not mean an expensive trainer: what a plan must adapt to, three ways to get one, real prices and how to spot a template.
ReadBuilding muscle
How to gain muscle
A realistic muscle-growth rate by training age, what training and food must do, a worked calorie example and how to tell real progress from weight swings.
Read
Food for muscle growth: what to actually eat
Muscle is built in the gym but grown in the kitchen. The best protein, carbohydrate and fat sources for building muscle, plus a sample day of eating.
Read
How much protein you need per day when training
How much protein you really need when you train: grams by goal and body weight, how much common foods contain and the mistakes that keep people short.
Read
What to eat before and after a workout
What to eat before and after a workout by how much time you have, how much protein and carbs actually matter, what to drink and the mistakes to avoid.
ReadWeight loss
How to lose weight in a healthy way: nutrition and training basics
An honest overview of healthy weight loss: what actually matters, what to do in the first week, what twelve weeks look like and where to go deeper.
Read
A training program for weight loss: a complete weekly plan
Cardio alone is not enough. A weight-loss program that keeps your muscle while fat comes off: three strength sessions, cardio, steps and progression.
Read
A weight-loss meal plan: how to build it
Calories, protein, a full sample day with portions, the foods that keep you full and how to adjust a weight-loss meal plan when the scale stops moving.
ReadNutrition and supplements
A training and nutrition program: how to make them work together
How to combine a training program and a diet plan that actually match: numbers by goal, a sample week and a way to tell which half is failing.
Read
How many calories per day and how to work out your number
How many calories you need per day, how to find your maintenance level with the Mifflin-St Jeor equation and how much to add or cut for your goal.
Read
Supplements for beginners: which ones are actually worth it
The few supplements backed by evidence, the ones not worth your money, what to check when buying and a simple daily routine cheaper than a fat burner.
Read
Creatine: how to take it and when it is worth it
Creatine is simple, cheap and useful for many people who train. Here is how much to take, when to take it and what to expect.
Read