Cardio or weights first? What the order actually costs you
Before, after or separate days. The order matters more than people think, and the answer comes down to one question about what you're training for.
Creatine: the good, the bad and the bulked-up
Creatine can help you train harder and make slightly better progress, but the internet has turned a useful supplement into a circus. Here’s what it does, how much to take and which side effects are worth caring about.
Lean bulking for the endomorph: more muscle, less fat
If you gain weight easily, a traditional bulk isn’t always the right move. Here’s how to choose between maintenance, fat loss and a small surplus.
How to feel like you got a good night’s sleep, even when you didn’t
One bad night doesn’t have to ruin your day or your training. Here’s how to manage fatigue, adjust your workout and avoid making tonight’s sleep worse.
How much muscle can you gain in a month?
Beginners can build muscle faster than experienced lifters, but the scale rarely tells the full story. Here’s what a realistic month looks like.
The benefits of bone broth for muscle growth, joints & more
Bone broth is nutritious, comforting and wildly overpromoted. Here’s what it may do for your muscles, joints and gut, plus what the evidence doesn’t support.
How to support your immune system and mood over winter
Winter can make good habits harder without making you helpless. Here’s how sleep, movement, daylight, food and sensible supplements can support your immune system and mood.
Progressive overload principle: what it is and how to use it
Progressive overload doesn’t mean adding weight every workout. Here’s how to progress your training without sacrificing form, recovery or common sense.
How to choose the right running shoes for your feet and budget
A practical guide to finding comfortable running shoes, getting the fit right, avoiding dated gait advice and spending only what you need.
How to time protein intake for optimal strength gains
Protein timing matters less than your daily total, but it can still be useful. Here’s when to eat around training, before bed and across the day.
Meet my sand circuit: the best workouts to do on the beach
Sand makes simple exercises considerably harder. Try this full-body beach workout circuit with a warm-up, six movements and sensible ways to progress it.
How to Build Strong Bones for Life
Did you know that bones are living tissues? Although we often think of bones as lifeless mineral structures, they are, in fact, dynamic tissues that are constantly changing throughout our lifespan.
Best outdoor summer activities for a full-body workout
I love the gym, but summer gives you better options than staring at the same wall. Eight outdoor activities that build strength, fitness and skill.
Intuitive eating: the pros and cons
Intuitive eating can help rebuild trust around food, but it isn’t effortless. Our choices are shaped by appetite, habit, upbringing, environment and the goals we’re working towards.
How to lose 50 pounds in six months
Losing 50 pounds in six months is possible for some people, but it requires more than an aggressive calorie target. Here’s how to approach it without turning your life into a miserable six-month diet.
The best times to take fat burners
The best time to take a fat burner depends on its ingredients. Here’s when morning, pre-workout and pre-meal timing makes sense, and when it doesn’t.
A beginner’s guide to weight training and muscle gain
A practical beginner’s guide to weight training, with two simple full-body workouts, progression rules and the mistakes worth avoiding.
Is hiking good for weight loss? How to make it work
Hiking can help with fat loss, but the trail doesn’t rewrite energy balance. Here’s how to use pace, hills, food and strength work without ruining the walk.
Pre-workout nutrition: what to eat before training
What you eat before training can help, but the right choice depends on when you’re training, what the session involves and what your stomach can handle.
How to lose the last 10 pounds of stubborn body fat
The final 10 pounds often move slowly because your body is smaller, your energy needs have changed and the margin for error is tighter. Here’s how to adjust the plan without crash dieting.