How to stay fit and healthy over Christmas
Christmas is for enjoying. Eat the food, have a drink if you want one and use the extra fuel and time off to train, without letting one day become the whole month.
Vitamin D3 and K2: should you take them together?
Vitamin D3 and K2 are often sold as an essential pair. Here’s what each one does, what the evidence supports and when a combined supplement may make sense.
Best Gyms in Barcelona: A Comprehensive Guide for Every Fitness Enthusiast
Twelve of Barcelona’s best gyms compared by price, equipment and who they actually suit, from budget chains and serious lifting gyms to pools, spas and free outdoor training.
Best outdoor workout spots in Barcelona: your complete guide to free fitness
Barcelona is one of Europe's best cities for outdoor fitness. Discover free workout spots from Barceloneta beach to Montjuïc trails in this complete guide.
Is strength training good for weight loss?
Yes, strength training can help with weight loss, but not because it keeps you burning calories for days. Its real value is helping you lose fat while protecting the muscle that gives your body shape, strength and function.
5 benefits of corporate group fitness
Corporate wellness perks are easy to promise and hard to deliver. Here is what group fitness actually does for a team, and how it works in practice.
Gym etiquette: pumping iron and politeness
The gym is a shared space, not your private set. Twelve practical rules on equipment, filming, hygiene, sharing and not being that person.
Mastering the Gym: Why a Personalised Training Plan Is Your Key to Success
A good training plan removes the guesswork. Here’s how to choose your schedule, exercises, sets, repetitions and progression without overcomplicating it.
Unlock your fitness potential: the power of hiring a personal trainer
What a good personal trainer changes: the plan, the feedback, the progression and the accountability that keeps you turning up.
What to eat and supplement while marathon training
Marathon training nutrition doesn’t need to become another full-time job. Here’s how to fuel longer runs, recover properly and decide which supplements are useful.
Exploring Sant Cugat's best outdoor workout spots for fitness enthusiasts
Five outdoor workout spots in Sant Cugat, from city parks and exercise equipment to hiking, cycling and padel in Collserola.
The hardgainer’s guide to building muscle: diet and exercise
Struggling to gain weight and muscle is not solved by eating everything in sight. Here is the food, training and tracking that actually matter.
Skinny fat: what causes it and how to get rid of it
“Skinny fat” usually means carrying less muscle and more body fat than you’d like, despite being a normal weight. Here’s how to improve your body composition without crash dieting or living on a treadmill.
The best time of day to train for muscle growth
Strength may feel better later in the day, but muscle growth doesn’t belong to a particular hour. Here’s how to choose the training time that works for you.
Periodisation for muscle growth: what it does and when it helps
Periodisation means giving each phase of training a job. Here’s when it helps, what the evidence says and how to use it without overcomplicating things.
5 Reasons why you should never skip leg day!
Leg day doesn’t need to leave you crawling. Here’s why lower-body strength matters, which exercises earn their place and how to train your legs properly.
How to look your best for summer vacations
Whether you have 12 weeks or two, here’s how to lose fat, keep muscle and look your best for summer without crash diets or last-minute nonsense.
What are the best rest times between sets for muscle growth: short, medium or long?
How long should you rest between sets? A practical guide for muscle growth, strength and endurance, without turning your workout into a stopwatch test.
10 High calorie foods to help skinny guys build muscle
The problem was never finding calorific food. It's eating enough when you're not hungry. Ten foods that earn their place, and what to do about the appetite.
Compound vs. isolation exercises: which are best for muscle growth?
Compound exercises save time and build strength, while isolation work targets muscles more precisely. Here’s how to use both without wasting volume.