Fitness, nutrition and training guides
41 articles in English designed as a complement to the calculators: how to actually compute your TDEE, how much protein you need, what the evidence says about intermittent fasting, how to prepare for your first 10 k or first Hyrox, and where BMI falls short. No fluff, no sensational headlines.
Translating guides ES → EN: 41 of 41 are already available. We publish translations as they are reviewed. See all 41 guides in Spanish →
Most recent
- Evidence-Based Fitness Supplements: What to Take (and What to Skip)
Only a handful of supplements have solid evidence: creatine, whey, caffeine, omega-3, and vitamin D cover 90% of the benefit. We break down what's worth it, what's hype (yes, L-carnitine and BCAAs are here), and links to buy the useful ones.
- What's the Best Time of Day to Train for Strength? What the Evidence Says
You perform slightly better in the afternoon; you're more consistent in the morning. The real difference between times is small: the best time is the one you'll stick with for months.
- Hyrox Times by Level: Reference Table to Set Your Goal
Hyrox Open time table by level with run/stations breakdown, so your race goal is realistic—not fantasy.
- How Long Until a Calorie Deficit Shows Results?
Fat starts moving from day one; what's slow to show up is the scale and the mirror. A realistic timeline so you don't quit your diet too early.
- Protein Equivalence Table: 30 g per Food and Cost
How much chicken, tuna, tofu, yogurt, or protein powder you need for 30 g of protein. Quick table with cost per gram and practical tips.
- Home Gym Essentials: Priority List by Level and Budget
You don't need to spend €2,000. With 5-6 well-chosen pieces, you cover more than 90% of strength, mobility, and cardio training at home.
- Best Bioimpedance Scales 2026: Comparison by Tier (Value, Mid-Range, and Premium)
Which bioimpedance scale to buy based on budget: an affordable starter option, the clinically validated OMRON BF511 as the mid-range pick, and a premium option with app and more metrics.
- How to Measure Your Body Fat at Home (Without Expensive Equipment)
Without DEXA, the Navy method (tape + height) gives a margin of ±3 %. More than enough to track progress.
- Max Heart Rate '220 - age': Why It's a Myth and What to Use Instead
The 220-age formula works as a population average, but individual estimates often miss badly. Tanaka is more accurate—and a maximal test beats any formula.
- Zone 2: What It Is, Why Everyone Talks About It, and How to Train It
Zone 2 = conversational pace. Improves mitochondria, fat oxidation, and aerobic capacity with low recovery cost.
- How to Start 16:8 Intermittent Fasting Without Starving
Start with 12:12, progress to 14:10, then 16:8. In 2-3 weeks your body adapts to the fasting window.
- Intermittent Fasting: What the Evidence Says (2024 Review)
Results similar to a traditional calorie-restricted diet. The advantage is adherence, not magical metabolic effects.
- Progressive Overload: The Key to Muscle Growth and Strength
Progressive overload is essential for muscle adaptation. Learn to manipulate variables like weight, reps, sets, and tempo.
- How to Train for Hyrox: Weekly Structure and Key Stations
Running makes up 50% of total time, so running is the priority. But wall balls and burpees decide the podium.
- What Is Hyrox: Complete Guide to the Fitness Race Taking Over
Hyrox combines 8 km of running with 8 functional stations. Same format at every event worldwide. That's why it's addictive: you can compare your real progress.
- 12-Week 10K Training Plan (Beginner)
Start at 15-20 km/week and build to 35-40 km/week. No shortcuts.
- How to Improve Your 5K Time: 8-Week Plan
Dropping 1-2 minutes off your 5K is achievable in 8 weeks with the right mix: 80% zone 2, 20% intensity.
- 1RM Percentage Table: How Much Weight to Use for Each Set
5 reps ≈ 86% 1RM, 8 reps ≈ 78%, 12 reps ≈ 70%. But personalize: the relationship varies by exercise and experience.
- How to Safely Test Your 1RM (Or Use a Calculator Instead)
For beginners and intermediates: calculate from a 3-5 rep set to failure. Only test your true 1RM if you have 1+ years of experience and a spotter.
- The 2 Liters of Water Myth: What the Evidence Says
EFSA recommends 2.5 L (men) and 2.0 L (women) total, not all from water. Coffee, fruit, and vegetables count.
- Sports Hydration: How Much Water Before, During, and After
Before: 500 ml in the 2-3 hours prior. During: 150-250 ml every 15-20 min if over 1 h. After: 1.5 L per kg lost.
- The 7 Most Common Mistakes When Trying to Lose Weight
80% of plateaus come from measurement errors or metabolic adaptation, not magic. Spot them and fix them.
- What Is a Sustainable Calorie Deficit (Without Losing Muscle)
0.5-1% of body weight per week is the sweet spot. Faster than that and you lose muscle, performance, and motivation.
- Quality protein sources and how to combine them
Eggs, chicken breast, tuna, dairy, legumes with grains: the most cost- and bioavailability-efficient options.
- How Much Protein to Lose Fat Without Losing Muscle
Losing fat without sacrificing muscle is the goal. The key is optimizing your protein intake. We explain how much you need and why.
- How Much Protein Per Day by Goal (Evidence-Based Ranges)
The WHO recommends 0.8 g/kg for sedentary adults. If you train, recent data points to 1.6-2.2 g/kg for hypertrophy and up to 2.4 g/kg when cutting.
- What's Your Healthy Weight Range Based on Your Height?
Your healthy weight is a range, not a single number. It depends on your body composition, not just what the scale says.
- Whey Concentrate, Isolate, or Hydrolysate: Which to Choose?
Whey protein is a fitness staple. Learn how concentrate, isolate, and hydrolysate compare so you can make an informed choice for your goals and budget.
- BMI limitations: why it's not enough
A bodybuilder can be classified as 'obese' by BMI, and an elderly person with sarcopenia as 'normal'. It is a population screening tool, not an individual diagnosis.
- Flexible Dieting (IIFYM): What It Is and How to Do It Right
IIFYM means 'if it fits your macros, you can eat it.' It works when you prioritize food quality as your base and save flexibility for the extras.
- Refeed or Diet Break: A Strategic Pause for Your Diet
Discover how a refeed or diet break can help you break plateaus and improve performance and adherence in your nutrition plan.
- Real vs. Labeled Calories: Why Your Deficit Is Failing
Label calories aren't always accurate. A 20% legal margin, weighing errors, and cooking can sabotage your calorie deficit.
- How to Calculate Your Macros (Protein, Carbs & Fat) in 4 Steps
Set protein first (based on your goal), then fat (20-30% of kcal), and carbs take up whatever calories remain. That's all you need to get started.
- How to Calculate Your Maintenance Calories (Step by Step)
The formula gives you an estimate. To find your real maintenance calories, weigh yourself for 2-3 weeks while eating the same intake, then adjust.
- Metabolic Adaptation: Why Your Weight Loss Has Stalled
When your body adapts to a calorie deficit, weight loss slows down. Learn how metabolic adaptation works and how to reverse it.
- BMI Calculator Guide: Formula, WHO Chart, and What Your Result Means
Everything you need to know about the BMI calculator: how it's calculated, what each WHO range means, its limitations, and when to complement it with bioimpedance or the Navy method.
- Daily Calorie Calculator: How Many Calories You Need by Goal
How many calories you need per day to maintain weight, lose fat, or build muscle, with worked examples and a 2-week scale protocol to find your real maintenance.
- Protein Calculator: How Many Grams Per Day for Your Goal
How many grams of protein you need per day based on your weight and goal, with ranges from ISSN/EFSA, per-meal splits, and myths about excess protein (kidneys, liver, etc.).
- What is TDEE and why it's the foundation of any diet
TDEE is the sum of all calories your body burns in a day. Understanding it is the first step to lose fat, build muscle, or maintain weight intentionally.
- Calculate Maintenance Calories Without a Smart Scale
Find your maintenance calories with practical, accessible methods—no smart scale needed. Use progress photos, body measurements, and a food diary to dial in your intake.
- Body Recomposition: Lose Fat and Gain Muscle at Once
Body recomposition is a goal many people chase. Learn whether it is realistic for you and how to optimize training and diet to make it happen.