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Practical guides on eating, moving and resting well, in the same coaching voice as the app. Every number is one you can check.
Nutrition
See allNutrition
How many calories in Indomie? Per pack, protein, and how to make it healthier
One pack of Indomie instant noodles has roughly 350 to 400 calories and little protein. The numbers per pack, what is in the seasoning, and a better way to eat it.
2 min readNutrition
Healthy breakfast ideas that keep you full: 10 high-protein options
Ten healthy, filling breakfast ideas with local foods, each with its calories and protein, plus how to build a breakfast that lasts until lunch.
2 min readNutrition
How to lose fat, not muscle: the four rules that protect your muscle
When you diet, part of the weight you lose can be muscle. The four rules that keep muscle while the fat comes off, and how to tell which one you are losing.
2 min readNutrition
How many calories in a banana? Small, medium and large, and is it good for a diet
A medium banana has about 105 calories. Calories, carbs and protein in small, medium and large bananas, and how bananas fit weight loss and training.
2 min readNutrition
How many calories in kabsa? Chicken and meat kabsa, per plate and per 100 g
A plate of chicken kabsa is often 700 to 1,100 calories. Calories in chicken and meat kabsa per 100 g and per plate, and how to enjoy it while dieting.
2 min readNutrition
How many calories to lose 1 kg? The real maths, and how long it takes
One kilogram of body fat holds about 7,700 calories. What that means for your daily deficit, how long 1 kg really takes, and why the scale does not move in a straight line.
2 min readNutrition
How many calories in Arabic bread? Khubz, samoli, brown bread and toast
A medium Arabic (pita) bread has about 160 to 170 calories. Calories in khubz, brown bread, samoli, Lebanese bread and toast, per piece and per 100 g.
2 min readNutrition
How much protein is in chicken breast? Per 100 g, cooked and raw
Cooked chicken breast has about 31 g of protein and 165 calories per 100 g. Raw vs cooked numbers, a whole breast, grilled vs fried, and how much you need.
2 min readNutrition
How many calories are in rice? Cooked, raw, basmati and kabsa rice
Cooked white rice has about 130 calories per 100 g. Calories in cooked vs raw rice, basmati, brown and kabsa rice, and how much rice fits your diet.
3 min readNutrition
How to lose weight fast, safely: what is realistic in a week and a month
Can you lose 10 kg in a month? What is realistic, why very fast diets backfire, and the fastest pace that keeps your muscle and keeps the weight off.
2 min readNutrition
How many calories are in dates? Sukkari, Khalas and Medjool
One date has about 20 to 66 calories depending on its size. Calories in Sukkari, Khalas and Medjool dates, in 3 dates and in 100 g, and how to fit them in a diet.
2 min readNutrition
How many calories are in an egg? Boiled, fried and scrambled
One large egg has about 72 calories and 6 grams of protein. Here is how boiled, fried and scrambled eggs compare, and how many eggs fit a diet.
2 min readNutrition
How many calories do you need a day? A simple way to find your number
Your daily calories depend on your size, your age and how much you move. Here is how the number is worked out, what to eat to lose, keep or gain weight, and how to check it is right.
3 min readNutrition
Creatine: what it does, how much to take, and is it safe?
Creatine is the most studied supplement in sport. Here is what it really does, the simple daily dose, the myths about hair and kidneys, and who should skip it.
3 min readNutrition
Intermittent fasting: does it work better for weight loss?
16:8, 5:2, one meal a day. What intermittent fasting is, what the studies actually show, who it suits, and how to do it without losing muscle.
3 min readNutrition
How to lose weight without losing muscle: a plan that lasts
Crash diets take weight off fast and put it back faster. Here is a calm, proven way to lose fat, keep your strength and not feel hungry all the time.
3 min readNutrition
Macros for beginners: protein, carbs and fat made simple
Macros are the three things every calorie comes from. Here is what each one does, how much of each to eat for your goal, and how to hit them without weighing every grain of rice.
3 min readNutrition
How much protein do you actually need?
The number on most labels is a starting point, not a target. Here’s a simple, muscle-aware way to set your own, without a spreadsheet.
2 min readHydration
The 8-glasses rule is a myth, here’s a better one
Your water needs aren’t a fixed number. They scale with your weight, your training and the weather. How to work out how many litres you need, when to drink more, and how to tell you are hydrated.
3 min readTraining
See allTraining
Fasted cardio: does cardio on an empty stomach burn more fat?
Cardio on an empty stomach burns more fat during the session, but does it mean more fat loss? What the studies show, who it suits, and how to do it safely.
2 min readTraining
Back workout at the gym and at home: exercises for width and thickness
The best back exercises for a wider, thicker back, a ready gym workout, a home version with no machines, and how to feel your back working.
2 min readActivity
Walking after eating: is it good, how long, and right away or later?
A short walk after meals lowers the blood sugar spike and helps digestion. How long to walk, how soon after eating, and how it helps weight loss.
2 min readTraining
Weekly workout schedule: ready plans for 3, 4 and 5 days a week
A ready weekly gym schedule for 3, 4 or 5 days a week, what to train each day, where to put rest and cardio, and how to pick the right one.
2 min readTraining
Cardio before or after weights? What is better for fat loss and muscle
Should you do cardio before or after lifting? What the research says for strength, muscle and fat loss, and how to arrange both in one week.
2 min readTraining
Chest workout at the gym and at home: the best exercises, sets and reps
The best chest exercises for the gym and for home, how many sets a week, and a ready chest workout for beginners and for those with some experience.
2 min readActivity
How many steps are in a km? Steps per km, per hour and to burn 500 calories
About 1,250 to 1,500 steps make a kilometre. Steps in 1, 2, 3 and 5 km, in an hour of walking, and how many steps burn 500 calories.
2 min readTraining
Push pull legs workout plan: the full schedule, 3 or 6 days a week
Push/pull/legs is one of the most popular gym splits. The full plan with exercises, sets and reps, how to run it 3 or 6 days a week, and who it suits.
2 min readTraining
Gym for beginners, step by step: your first month
Nervous about starting the gym? A step-by-step plan for your first four weeks: what to do on day one, which machines to start with, and how to progress.
2 min readTraining
A beginner gym workout plan: 3 days a week, full body
New to the gym? This simple three-day plan covers every major muscle, tells you how many sets and reps to do, and shows how to add weight week by week.
3 min readTraining
A home workout with no equipment: 20 minutes, the whole body
No gym, no weights, no problem. This bodyweight routine trains every major muscle in about 20 minutes, with easier and harder versions of each move.
3 min readTraining
Progressive overload: the one rule behind every strength gain
Your muscles only grow when they are asked to do a little more than last time. Here are five ways to add that little more, and how to know when to push and when to back off.
3 min readTraining
Training in Ramadan: when to work out, what to eat, and how to keep your gains
Fasting does not have to mean a lost month. The best times to train in Ramadan, how to plan iftar and suhoor, how to stay hydrated, and how to keep your muscle until Eid.
3 min readActivity
How many steps a day do you really need?
10,000 steps started as a marketing slogan. Here is what the research says about step counts, health and weight loss, and how to walk more without trying hard.
3 min readTraining
Why slow cardio is quietly the best cardio
Zone 2 feels almost too easy, and that’s exactly why it works. What zone 2 is, how to find your heart rate for it, and how much to do each week.
3 min readBody
See allBody
What is a normal body fat percentage for men? Ranges by level and age
Normal body fat for men is about 18 to 24 percent, and 14 to 17 percent is fit. The ranges by level and by age, what you look like at each, and how to measure yours.
2 min readBody
How to lose belly fat for men: what works and what does not
Belly fat is the most stubborn fat for most men, and the most linked to health risk. Why sit-ups do not burn it, and the steps that actually reduce it.
2 min readBody
What is BMI, and what does your number really mean?
BMI is a fast check of weight against height. It is useful, but it cannot tell muscle from fat. Here is how to read it, the healthy range, and what to look at next.
3 min readBody
Body fat percentage: healthy ranges and how to measure it at home
Your body fat says more about your health and your look than your weight does. Here are the normal ranges for men and women, and how to measure yours with a tape.
3 min readBody
What is my ideal weight? Why a single number misleads you
Height charts give one ideal weight for everyone your height. But muscle, frame and age change the answer. A better way to set a goal weight you can reach and keep.
3 min readRecovery and habits
See allRecovery
Sore after training? What DOMS is and how to recover faster
The stiffness you feel a day or two after a workout has a name: DOMS. Why it happens, whether you should train through it, what actually helps, and when soreness is a warning sign.
3 min readRecovery
Sleep is the training session you skip
You don’t grow in the gym, you grow while you recover. How much sleep you need, what short sleep does to your training and your appetite, and simple ways to sleep better.
3 min readHabits
Small steps beat big resolutions
Motivation fades; systems don’t. How to build exercise and eating habits that survive a bad week, with small steps you can do every day.
3 min read