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Training and nutrition guides: home, gym, functional and CrossFit
Beginner workout plans, no-equipment home workouts, functional training, CrossFit-style WODs, building muscle, exercise after 50 and eating well on a budget.
How much protein per day? It depends on your age
How protein needs change through adult life and how to spread it across meals.
Read guide →Home workout with no equipment: where to start
A simple three-sessions-a-week structure using body weight, and how to progress without weights.
Read guide →Eating well on a budget: plan and shopping list
How to choose affordable proteins and carbs, plan the week and buy only what you'll use.
Read guide →Beginner workout plan: your first 8 weeks
How many days to train, which exercises to pick, sets, reps and how to progress safely when you're starting out at the gym or at home.
Read guide →Functional training: what it is, exercises and a starter plan
Exercises that mirror everyday movements — squatting, carrying, rotating, pushing — to build useful strength, balance and stamina at home or at the gym.
Read guide →CrossFit-style home workouts: WODs with no equipment
Short, intense CrossFit-style sessions (AMRAP, EMOM, For Time) for your living room, with no-jump versions and how to scale them.
Read guide →How to build muscle: training, protein and rest
The three pillars of muscle growth without the myths: how many sets per muscle, how much protein, how much sleep and how long it takes.
Read guide →Exercise after 50 (and 60): strength, balance and safety
Why strength training matters even more with age, how to adapt intensity and impact, and which exercises help you stay independent.
Read guide →15-minute workout: is it worth it? A plan for busy days
How to get the most from 15 minutes: fewer exercises, more focus, and a full-body routine you can do before work.
Read guide →Quiet apartment workout: no jumping, no noise
How to train hard without bothering the neighbours or straining your knees: quiet exercises, time under tension and no-jump cardio.
Read guide →AI personal trainer: what it does and doesn't do
How an AI workout and meal-plan app works, what makes it safe, and when you still need a professional.
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