Training
3-day full body workout: the complete beginner plan
Three weekly sessions, six movement patterns and a clear progression scheme: the best results-per-hour structure for getting started.
9 min readBeginner
Fuerza & Fondo
Train with your head. Progress for real.
Long, carefully reviewed guides on strength, nutrition, fat loss and recovery — no miracle shortcuts. For people starting today and for people ten years under the bar.
Latest articles
Training
Pull-ups from zero: the 8-week method to your first rep
Hang, pull, control the descent. An eight-week plan with measurable progressions to go from zero to your first strict pull-up.
8 min readBeginner
Training
Squat form: proper technique, common mistakes and how to adapt it to your body
There is no single correct squat, but there are principles that always hold. Here they are, plus the variations that fit your mobility and anatomy.
8 min readAll levels
Fat loss
How to calculate your calorie deficit step by step (with examples)
Formula, worked example and an adjustment system. Everything you need to know how much to eat to lose fat without wrecking performance.
9 min readAll levels
Fat loss
How to lose belly fat: what actually works and what is nonsense
No exercise burns fat off your stomach, but a specific combination of habits does shrink your waist measurably.
8 min readAll levels
Nutrition
Intermittent fasting: what the evidence says and who it suits
Fasting is not metabolic magic: it is an adherence tool. Here is what studies actually show and how to apply it if you lift.
8 min readAll levels
Categories
Training
Routines, technique and strength programming for every level.
6 guides
Nutrition
Protein, macros and real meals to support your training.
4 guides
Fat loss
Calorie deficit, adherence and realistic expectations.
2 guides
Supplements
What has evidence behind it and what is just marketing.
3 guides
Health & recovery
Sleep, injury prevention and training for the long run.
4 guides
Gear
Equipment worth buying and purchases you can skip.
2 guides
All articles
Training
Hypertrophy guide: how to build muscle in a real, sustainable way
12 min read
Training
3-day full body workout: the complete beginner plan
9 min read
Training
Pull-ups from zero: the 8-week method to your first rep
8 min read
Training
Squat form: proper technique, common mistakes and how to adapt it to your body
8 min read
Fat loss
How to calculate your calorie deficit step by step (with examples)
9 min read
Fat loss
How to lose belly fat: what actually works and what is nonsense
8 min read
Nutrition
Intermittent fasting: what the evidence says and who it suits
8 min read
Nutrition
How much protein do you need per day for your goal
7 min read
Nutrition
15 easy high-protein meals (with real gram counts)
7 min read
Nutrition
Hydration and performance: how much water you actually need
6 min read
Supplements
Creatine: the complete guide to dosing, types and real effects
8 min read
Supplements
Supplements worth your money (and the ones that are not)
8 min read
Supplements
How to choose protein powder: whey, casein, vegan and real cost
7 min read
Health & recovery
Muscle soreness (DOMS): what it really is and how to ease it
6 min read
Health & recovery
Sleep and muscle recovery: the factor you most underestimate
7 min read
Health & recovery
Common gym injuries and how to prevent them
8 min read
Gear
Building a home gym: equipment by budget
7 min read
Gear
Training shoes: what to wear for lifting, cardio and cross-training
6 min read
Training
Cardio or weights: what to choose for your goal (and how to combine them)
8 min read
Training
How to start going to the gym: a complete first-month guide
8 min read
Health & recovery
Training after 50: strength, bone health and independence
8 min read