Fitness, nutrition and training guides
49 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: 49 of 78 are already available. We publish translations as they are reviewed. See all 78 guides in Spanish →
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UpdatedHow 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.
UpdatedIntermittent Fasting: What the Evidence Says (2024 Review)
Results similar to a traditional calorie-restricted diet. The advantage is adherence, not magical metabolic effects.
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.
Vegan Protein vs Whey: Which to Choose for Your Diet and Goal
Whey has the highest DIAAS on the market, but a pea and rice blend gets remarkably close if you adjust the dose. Here's when to choose each one based on your diet, intolerances, and goal.
1RM Percentage Chart: How Much Weight to Use for Each Set
5 reps ≈ 86% of 1RM, 8 reps ≈ 78%, 12 reps ≈ 70%. Recent evidence confirms the relationship varies widely between people and exercises: here's how to individualize it with RPE and RIR.
Hyrox Starter Kit: Essential Equipment to Begin Training
What to buy first to train Hyrox at home without overspending: a budget-ranked list, from the first €50 up to when (if ever) it's worth buying a sled.
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.
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.
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.
30 Grams of Protein: What It Equals (Plus 10, 20, 50 g)
Turn grams of protein into real food: how many eggs, how much chicken, how many cans of tuna or yogurts make up 10, 20, 25, 30, 40, or 50 g, and how many kcal each option costs. Includes a calculator to pick your own foods.
Hyrox Workouts: Training Sessions and Simulation Races
The sessions that show up most in Hyrox training plans, ready to copy: running while tired, polishing the stations, and simulations without overdoing it.
Hyrox Shoes: How to Choose the Right Pair for You
Hyrox demands running 8 km and pushing a sled without slipping. What to look for in a shoe and which model fits your profile.
Weightlifting Belt Guide: How to Choose One for Squats & Deadlifts
We compare leather vs nylon, widths, and closures for weightlifting belts, and tell you exactly at what percentage of your 1RM it's actually worth using one for squats and deadlifts.
Quality Protein Sources: DIAAS, Vegan Options, and Combining Them
Chicken, eggs, tuna, dairy, tofu, and legumes with grains: what the DIAAS index says about their quality and whether you really need to combine them in the same meal.
Sports Hydration: How Much Water to Drink Before, During and After
Before: 5-7 ml/kg in the 2-3 h prior. During: 150-250 ml every 15-20 min if the session runs past 1 h. After: 1.25-1.5 L per kg lost. Plus how to calculate your own sweat rate.
Hyrox Sled Push & Pull: Technique and Pacing Strategy to Save Time
The sled push and sled pull are the stations where Hyrox athletes lose the most time to bad technique. Learn the posture, pacing, and mistakes to avoid on each, with official weights by category.
How Much Protein to Lose Fat Without Losing Muscle (g/kg)
In a deficit, protein decides how much of the weight you lose is fat and how much is muscle. Reviewed ranges in g/kg, worked calculation examples, daily split and which supplements add something real.
Healthy Weight for Your Height: Chart and Practical Guide
Your healthy weight is a range, not a single number. Check the chart for your height and learn how to adjust the result for your muscle mass and age.
How Much Protein Per Day to Eat for Your Goal and Body Weight
The WHO sets 0.8 g/kg to avoid deficiency, but building muscle or keeping it in a deficit takes between 1.6 and 2.4 g/kg. We review the current evidence.
Whey Concentrate, Isolate or Hydrolysate: Which to Choose?
Whey protein is one of the most studied supplements in fitness. Learn the differences between concentrate, isolate and hydrolysate to choose the most effective option for your budget, lactose tolerance and body composition goals.
BMI Limitations and Better Alternatives for a Real Assessment
Although useful at the population level, BMI has serious limitations for individuals. Explore why it is not enough and which methods to use for an accurate assessment of your body composition.
Refeeds and Diet Breaks: How to Plan Strategic Breaks in Your Diet
How a refeed or a diet break can help you get past plateaus, train better and stick to your nutrition plan over the long term.
Flexible Dieting (IIFYM): How It Works and Mistakes to Avoid
IIFYM, or 'if it fits your macros', is a strategy that allows dietary flexibility while you work toward your fitness goals. It treats nutritional quality as the foundation.
Real vs Labeled Calories: Impact on Your Calorie Deficit
Label calories are not always accurate. The 20% legal margin, weighing errors and cooking methods can sabotage your calorie deficit and your progress.
How to Calculate Macros: Protein, Carbs and Fat for Your Goals
Calculate your essential macronutrients: protein first, then fat, and carbohydrates to fill your daily calories, optimizing your diet for your goal.
Maintenance Calories: How to Calculate and Verify Them
Formulas are only a starting point. The key is constant verification and adjustment using your weight and intake tracking. Here is how to do it.
Protein Guide: How Many Grams a Day for Your Goal and Health
Calculate your daily protein: grams per kilo by goal (hypertrophy, cutting, sedentary), split per meal, quality sources and myths about protein intake.
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.
BMI Calculator: Formula, WHO Chart and Full Interpretation Guide
Learn everything about BMI: how it is calculated, the WHO chart ranges, its limitations in athletes and older adults, and how to complement it with bioimpedance or waist circumference for a complete assessment.
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.
Daily Calorie Calculator: How Many Calories You Need by Goal
How many calories you need per day to maintain your weight, lose fat or build muscle, with numerical examples and a protocol to verify your real maintenance with the scale.
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.
Metabolic Adaptation: How to Break a Weight-Loss Plateau
When your body gets used to a deficit, weight loss slows down. Learn how metabolic adaptation works and the effective strategies to reverse it.
Body Recomposition: Lose Fat and Gain Muscle at the Same Time
Body recomposition is a goal for many people. Learn whether it is realistic for you and how to optimize your training and diet to achieve it.
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.
What Is TDEE? How to Calculate Your Daily Calorie Burn
TDEE is the key to understanding how many calories you burn. Mastering how to calculate and adjust it is essential for any strategy of fat loss, muscle gain or maintenance.
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.
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 Calculate Maintenance Calories Without a Smart Scale
Adjust your maintenance calories without a smart scale. Use progress photos, body measurements and a food diary to track accurately.
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.
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.
16:8 vs 18:6 Intermittent Fasting: Real Differences in Fat Loss
The 16:8 and 18:6 protocols share the same metabolic foundation: caloric deficit. The main difference lies in adherence and context: 16:8 offers more social flexibility, while 18:6 can make it easier to eat less without thinking. This guide compares both with evidence and helps you pick the one that fits your life and goal.
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.