Weight loss
Losing weight from your legs, thighs or face: what research says about spot reduction
You cannot lose fat from just your legs, thighs or face: in studies, training one part of the body did not remove fat from that part.
Training
What to eat around a workout, and how much one actually burns.
Weight loss
Body recomposition: can you lose fat and gain muscle at the same time
Yes, but not equally for everyone.
Calorie counting
Carbohydrates for long-distance events: how many grams per hour and what to eat during a marathon
The joint position stand of ACSM, the Academy of Nutrition and Dietetics, and Dietitians of Canada recommends 30–60 g of carbohydrates per hour for exercise lasting 1 to 2.
Weight loss
Walking for weight loss: how much it burns and what it does on the scale
Eight thousand steps is about 5.
Weight loss
The scale is steady but your waist is shrinking: what it means
If your weight is steady but your waist measures smaller, change may be happening without a visible shift on the scale.
Weight loss
Does fasted exercise burn more body fat?
Fasted exercise increases fat use during the workout itself.
Weight loss
Can you lose weight with strength training and no cardio?
Yes.
Health
Diastasis or belly fat: why weight loss cannot solve every postpartum concern
The shape of a postpartum abdomen does not reveal what is producing it.
Weight loss
Cellulite and weight loss: what may change and what remains
Weight loss sometimes makes cellulite less visible, but it cannot guarantee that the dimples will disappear.
Health
Japanese interval walking: what the 3-by-3 studies found
Japanese interval walking alternates three minutes of fast walking with three minutes at an easy pace.
Health
Food diary and running: how to tell whether a snack works for you
A light snack before a run can feel uneventful for one person and uncomfortable for another.
Health
How many calories are burned by cleaning, walking the dog, and other daily activities
Energy expenditure for household chores is calculated using a single formula and a standard reference: the Compendium of Physical Activities, where each activity is assigned a MET value.
Nutrition
Pre-workout supplements: what works in the jar
A pre-workout supplement is a blend of five to fifteen substances, only one of which is reliably effective.
Health
Muscle gain: how much of a surplus is needed and how much food that is
A calorie surplus is necessary for muscle gain, but the amount matters less than people think.
Biohacking
Zone 2: where the trend for slow cardio came from and what comparisons have shown
Zone 2 is an intensity at which you can speak in full sentences and blood lactate levels barely rise.
Biohacking
VO2max: the indicator with the strongest link to mortality
VO2max is the maximum volume of oxygen the body can consume per minute during maximal exertion.
Biohacking
Protein and muscle protein synthesis: dose, leucine and the anabolic window
Protein comes with its own arithmetic: thirty grams per meal, a leucine threshold, a window after training.
Health
How many calories are burned during a workout: running, cycling, swimming, gym
An hour of running at a moderate pace for a 70 kg person is about 550–700 kcal, cycling at a leisurely pace is 350–450, swimming is 400–600, and strength training is 200–350.
Health
Water and electrolytes during training: when plain water is not enough
Plain water is enough for almost everyone, almost all the time.
Health
Carbohydrates during long workouts: when food is needed during exercise
Gels, isotonic drinks, and bars on the course solve one problem — preventing fuel from running out where it is truly needed.
Health
What to eat after a workout and does the "anabolic window" exist
The rule that you must "eat protein within half an hour after a workout or it's all for nothing" is known to anyone who has ever stepped into a gym.
Health
What to eat before a workout
The question "what to eat before a workout" is almost always actually a question of "how long before.
Weight loss
How to lose belly fat: what works and what doesn't
The search for "how to lose belly fat" almost always assumes that there is an exercise or product that targets this specific area.
Weight loss
Body recomposition: what it is and how it differs from weight loss
The term comes from competitive bodybuilding, where it meant preparing to step on stage: losing fat while maintaining muscle, and shedding water in the final days.
Technology
Fitness trackers and calorie expenditure: why they measure heart rate but estimate calories
On a tracker screen, three numbers look equally reliable: heart rate, steps, and "calories burned.
Health
Home exercise equipment: do treadmills and stationary bikes help
A treadmill does not create a calorie deficit.
Health
Visceral fat: why it matters and how to measure it
Two people at the same weight, with the same BMI, can carry very different metabolic risk.
Health
How many steps should you walk per day
Everyone knows the number 10,000, but almost no one knows its origin.
Health
Why a sedentary lifestyle is harmful
Sedentary work affects health not because a person doesn't exercise enough, but because they barely move during the other fifteen hours of the day.
Weight loss
How to lose weight correctly
Weight loss is boring: a slight energy deficit, enough protein, strength training, and time.
From reading to doing. All of it starts in one place — knowing what is on the plate. Photograph it and the calories and macros appear on their own.
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This article is for general information. It is not medical advice, a diagnosis, or a prescription for treatment or a diet, and it does not replace a consultation with your doctor. If you have a health condition, are pregnant, take medication, or follow a diet prescribed to you, decisions about food belong with your doctor.
Figures from regulations, guidelines and studies are given as they stood when this article was prepared and may since have changed; check them against the primary sources. This article is not advertising, an offer, or individual advice, and neither the author nor the site owner is responsible for decisions taken on the basis of it.