https://shulah.app/learn/ Practical guides on eating, moving and resting well, from the Shulah team. en Mon, 09 Nov 2026 15:52:00 GMT https://shulah.app/learn/calories-in-indomie/https://shulah.app/learn/calories-in-indomie/Mon, 09 Nov 2026 15:52:00 GMTOne 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. https://shulah.app/learn/fasted-cardio/https://shulah.app/learn/fasted-cardio/Sat, 07 Nov 2026 09:11:00 GMTCardio 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. https://shulah.app/learn/healthy-breakfast-ideas/https://shulah.app/learn/healthy-breakfast-ideas/Fri, 06 Nov 2026 09:11:00 GMTTen healthy, filling breakfast ideas with local foods, each with its calories and protein, plus how to build a breakfast that lasts until lunch. https://shulah.app/learn/back-workout/https://shulah.app/learn/back-workout/Thu, 05 Nov 2026 09:11:00 GMTThe 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. https://shulah.app/learn/lose-fat-not-muscle/https://shulah.app/learn/lose-fat-not-muscle/Wed, 04 Nov 2026 06:47:00 GMTWhen 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. https://shulah.app/learn/calories-in-banana/https://shulah.app/learn/calories-in-banana/Tue, 03 Nov 2026 12:38:00 GMTA medium banana has about 105 calories. Calories, carbs and protein in small, medium and large bananas, and how bananas fit weight loss and training. https://shulah.app/learn/walking-after-meals/https://shulah.app/learn/walking-after-meals/Mon, 02 Nov 2026 12:38:00 GMTA 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. https://shulah.app/learn/normal-body-fat-for-men/https://shulah.app/learn/normal-body-fat-for-men/Sun, 01 Nov 2026 12:38:00 GMTNormal 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. https://shulah.app/learn/weekly-workout-schedule/https://shulah.app/learn/weekly-workout-schedule/Fri, 30 Oct 2026 15:52:00 GMTA 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. https://shulah.app/learn/calories-in-kabsa/https://shulah.app/learn/calories-in-kabsa/Thu, 29 Oct 2026 06:47:00 GMTA 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. https://shulah.app/learn/calories-to-lose-1kg/https://shulah.app/learn/calories-to-lose-1kg/Wed, 28 Oct 2026 04:23:00 GMTOne 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. https://shulah.app/learn/cardio-before-or-after-weights/https://shulah.app/learn/cardio-before-or-after-weights/Tue, 27 Oct 2026 06:47:00 GMTShould 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. https://shulah.app/learn/calories-in-arabic-bread/https://shulah.app/learn/calories-in-arabic-bread/Mon, 26 Oct 2026 12:38:00 GMTA 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. https://shulah.app/learn/chest-workout/https://shulah.app/learn/chest-workout/Sun, 25 Oct 2026 06:47:00 GMTThe 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. https://shulah.app/learn/belly-fat-men/https://shulah.app/learn/belly-fat-men/Fri, 23 Oct 2026 15:52:00 GMTBelly 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. https://shulah.app/learn/protein-in-chicken-breast/https://shulah.app/learn/protein-in-chicken-breast/Thu, 22 Oct 2026 15:52:00 GMTCooked 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. https://shulah.app/learn/how-many-steps-in-a-km/https://shulah.app/learn/how-many-steps-in-a-km/Wed, 21 Oct 2026 15:52:00 GMTAbout 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. https://shulah.app/learn/calories-in-rice/https://shulah.app/learn/calories-in-rice/Wed, 21 Oct 2026 09:11:00 GMTCooked 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. https://shulah.app/learn/push-pull-legs/https://shulah.app/learn/push-pull-legs/Tue, 20 Oct 2026 18:16:00 GMTPush/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. https://shulah.app/learn/lose-weight-fast-safely/https://shulah.app/learn/lose-weight-fast-safely/Tue, 20 Oct 2026 15:52:00 GMTCan 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. https://shulah.app/learn/calories-in-dates/https://shulah.app/learn/calories-in-dates/Mon, 19 Oct 2026 15:52:00 GMTOne 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. https://shulah.app/learn/gym-for-beginners-step-by-step/https://shulah.app/learn/gym-for-beginners-step-by-step/Sun, 18 Oct 2026 04:23:00 GMTNervous 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. https://shulah.app/learn/calories-in-eggs/https://shulah.app/learn/calories-in-eggs/Sat, 17 Oct 2026 12:38:00 GMTOne 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. https://shulah.app/learn/beginner-gym-plan/https://shulah.app/learn/beginner-gym-plan/Wed, 14 Oct 2026 21:00:00 GMTNew 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. https://shulah.app/learn/bmi-explained/https://shulah.app/learn/bmi-explained/Wed, 14 Oct 2026 21:00:00 GMTBMI 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. https://shulah.app/learn/body-fat-percentage/https://shulah.app/learn/body-fat-percentage/Wed, 14 Oct 2026 21:00:00 GMTYour 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. https://shulah.app/learn/calories-per-day/https://shulah.app/learn/calories-per-day/Wed, 14 Oct 2026 21:00:00 GMTYour 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. https://shulah.app/learn/creatine/https://shulah.app/learn/creatine/Wed, 14 Oct 2026 21:00:00 GMTCreatine 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. https://shulah.app/learn/home-workout/https://shulah.app/learn/home-workout/Wed, 14 Oct 2026 21:00:00 GMTNo gym, no weights, no problem. This bodyweight routine trains every major muscle in about 20 minutes, with easier and harder versions of each move. https://shulah.app/learn/ideal-weight/https://shulah.app/learn/ideal-weight/Wed, 14 Oct 2026 21:00:00 GMTHeight 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. https://shulah.app/learn/intermittent-fasting/https://shulah.app/learn/intermittent-fasting/Wed, 14 Oct 2026 21:00:00 GMT16:8, 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. https://shulah.app/learn/lose-weight/https://shulah.app/learn/lose-weight/Wed, 14 Oct 2026 21:00:00 GMTCrash 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. https://shulah.app/learn/macros-for-beginners/https://shulah.app/learn/macros-for-beginners/Wed, 14 Oct 2026 21:00:00 GMTMacros 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. https://shulah.app/learn/muscle-soreness/https://shulah.app/learn/muscle-soreness/Wed, 14 Oct 2026 21:00:00 GMTThe 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. https://shulah.app/learn/progressive-overload/https://shulah.app/learn/progressive-overload/Wed, 14 Oct 2026 21:00:00 GMTYour 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. https://shulah.app/learn/ramadan-training/https://shulah.app/learn/ramadan-training/Wed, 14 Oct 2026 21:00:00 GMTFasting 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. https://shulah.app/learn/steps-per-day/https://shulah.app/learn/steps-per-day/Wed, 14 Oct 2026 21:00:00 GMT10,000 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. https://shulah.app/learn/protein/https://shulah.app/learn/protein/Tue, 30 Jun 2026 21:00:00 GMTThe 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. https://shulah.app/learn/zone2/https://shulah.app/learn/zone2/Tue, 23 Jun 2026 21:00:00 GMTZone 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. https://shulah.app/learn/water/https://shulah.app/learn/water/Tue, 16 Jun 2026 21:00:00 GMTYour 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. https://shulah.app/learn/sleep/https://shulah.app/learn/sleep/Mon, 08 Jun 2026 21:00:00 GMTYou 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. https://shulah.app/learn/habit/https://shulah.app/learn/habit/Mon, 01 Jun 2026 21:00:00 GMTMotivation fades; systems don’t. How to build exercise and eating habits that survive a bad week, with small steps you can do every day.