Training
Gym and home workouts, getting stronger, cardio and steps.
New to the gym? Start with your first month, then the 3-day beginner plan. Every plan works through progressive overload. No gym? A 20-minute home workout.
All training guides
Training
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 read