Blog

How many calories do you need per day? Calculate it yourself

BMR, TDEE and calorie needs explained. With formulas, examples and practical tips.

10 min read

Losing fat: the complete guide (without crash dieting)

Everything on healthy fat loss: calorie deficit, protein, training, sleep and breaking plateaus.

11 min read

Beginner training plan: free full body program

A complete 3-day plan for beginners. With exercises, sets, reps and progression.

10 min read

Push Pull Legs program: the complete guide

The most popular training split explained. Complete 6-day PPL program with all exercises.

10 min read

How many calories do you burn per activity?

Calorie burn compared across activities: running, cycling, swimming, HIIT and strength training.

9 min read

Building muscle: the complete guide

The 3 pillars of muscle growth: training, nutrition and recovery. Everything you need to know.

10 min read

Full body program: training 3x per week for maximum results

Why full body is the most efficient split. With a complete 3-day plan.

10 min read

Ab training: the truth about getting a six-pack

A six-pack is made in the kitchen, not the gym. But ab training does help. Here's how to do it.

10 min read

Calculating BMI and why it doesn't tell the whole story

BMI is useful but limited. Discover better alternatives for measuring your health.

9 min read

Bulking vs cutting: when do you do which?

The cycle of building mass and losing fat. When to bulk, when to cut, and for how long.

10 min read

Warm-up: the ideal warm-up routine for every session

A good warm-up prevents injury and improves performance. The complete warm-up protocol.

10 min read

Protein shakes: when, how much and which one?

Whey, casein or plant-based? Timing, dosing and quality. Everything on protein shakes.

10 min read

What to eat before and after your workout

Pre- and post-workout nutrition that improves your performance and recovery. Concrete guidelines.

5 min read

How often should you train per week to see results?

The optimal training frequency per goal. From beginner to advanced.

5 min read

Training at home without equipment: a complete program

No gym? No problem. A complete bodyweight program for home use.

5 min read

Sleep and muscle growth: why recovery matters more than training

Muscle growth doesn't happen in the gym -- it happens while you sleep. Here's what you need to know.

5 min read

How much protein do you need per day? Calculate it yourself

Calculate your protein needs based on weight, goal and training level. With examples.

5 min read

Preventing setbacks - how to hold onto your results

You've made progress, but how do you keep it? Consistency, identity-based habits and smart systems.

6 min read

Progressive overload: the only rule that actually matters

Most beginners obsess over the perfect program. But progressive overload is what actually drives results.

5 min read

How much protein do you need per day?

1.6 to 2.2g per kg. But what does that actually look like in practice?

5 min read

The 2-minute rule that keeps you training

Not feeling it? Start with 2 minutes. The rest follows on its own.

5 min read

Sleep and muscle recovery: why 7 hours is the minimum

Sleep deprivation slows muscle growth and raises cortisol. Here's what you need to know.

5 min read

Carbohydrates: friend or enemy?

Are carbs bad? No. But which ones you choose and when you eat them does matter.

6 min read

Ozempic and retatrutide: losing fat without training?

GLP-1 medication promises weight loss. But what are you actually losing?

7 min read

Stress, cortisol and belly fat: the connection you're missing

Chronic stress makes fat loss harder. Here's how to break the cycle.

6 min read

Starting to run: from 0 to 5k

A realistic plan for beginners. Reach your first 5k without getting injured.

6 min read

Boosting testosterone naturally: what works and what doesn't

Proven ways to optimize your testosterone. No supplement hype.

6 min read

Keto, intermittent fasting or calorie deficit?

An honest comparison of the most popular diets. Spoiler: they all work.

6 min read

Stretching before and after training: what does the research say?

Should you stretch before or after exercise? The answer is more nuanced than you think.

6 min read

Which supplements actually work? Creatine, peptides and the rest

Creatine works. The rest? Mostly not. An honest overview.

6 min read

The constant tension principle: more muscle growth without going heavier

Move slower, create more tension, grow more. Here's how to apply it.

6 min read

Full range of motion: why half reps halve your results

More movement, more work, more growth. Why full ROM is non-negotiable.

6 min read

Cheat days and refeeds: do they help or sabotage you?

A cheat day sounds appealing, but a refeed is smarter. Here's the difference.

7 min read

Recovery week and deload: why less is sometimes more

A planned easy week isn't laziness -- it's smart training. Here's how to deload properly.

5 min read

Training program for a busy schedule

No time? With 3 sessions of 30 minutes per week you can already make significant progress.

5 min read

Building muscle as a woman: the complete guide

Will strength training make you bulky? No. Discover how women build muscle effectively.

5 min read

Injury prevention in strength training

The 5 golden rules for safe and effective training. Prevention beats treatment.

5 min read

How much fat should you eat per day

Optimal fat intake for muscle growth, fat loss and hormone balance. With guidelines per weight class.

8 min read

Calculating and maintaining a calorie deficit

How do you calculate the right deficit to lose fat without losing muscle? With 10 practical tips.

9 min read

Speeding up your metabolism - what actually works

The five proven methods to boost your metabolism and the myths you can forget.

8 min read

Dietary fiber - the most underrated nutrient

Why fiber is essential for athletes. How much you need and the best sources.

7 min read

Intermittent fasting - does it work better than regular eating

The science behind fasting: benefits, downsides and who it suits.

9 min read

Meal frequency - how many times a day should you eat

Does it matter whether you eat three or six times a day? The science on meal frequency.

7 min read

Water retention - why your weight fluctuates

Your weight can swing 1-3 kg per day. Why that happens and how to deal with it.

8 min read

Alcohol and fitness - the real impact

How does alcohol affect your muscle growth, fat loss and testosterone? The honest facts.

7 min read

Vegan training - protein without animal products

Building muscle without meat or dairy. The best plant-based sources and which supplements help.

8 min read

Diet break - when and how long to pause your cut

When is a diet break needed and how do you do it right? The science behind strategic pausing.

7 min read

Hunger management - losing fat without constant hunger

The 8 most effective strategies for managing hunger. From volumetric eating to sleep.

8 min read

Supplements for beginners - where to start

Which supplements do you actually need? An honest overview in three tiers with costs.

8 min read

Creatine - everything you need to know

Dosing, myths debunked, side effects and why everyone should be taking it.

8 min read

Sugar - is it really as bad as everyone says

Is sugar toxic, addictive or the cause of all problems? The facts and myths laid out.

7 min read

Reverse dieting - how to go back to normal eating after a diet

Gradually increase your calories after a diet to minimize fat regain.

7 min read

Nutrient timing - when to eat for maximum results

When should you eat before and after training? The science behind timing.

7 min read

Calorie counting - should you and how do you do it

The right way to count calories, common mistakes and when to stop.

7 min read

Keto diet - pros and cons for athletes

Is keto suitable for strength training? The science on ketosis and performance.

7 min read

Protein distribution throughout the day - does it make a difference

Spread your protein across 3-5 meals for optimal muscle growth.

6 min read

Micronutrients - vitamins and minerals you're probably missing

The 6 most common deficiencies in athletes and how to fix them.

7 min read

Meal prep - eating well without the stress

Meal prep saves time, money and makes consistent eating easier.

6 min read

Building a meal plan - step by step

Step by step guide to building a personal meal plan.

6 min read

Caffeine and performance - coffee as a training tool

Coffee as a cheap pre-workout supplement.

5 min read

Omega-3 fatty acids - do you need them

Everything on omega-3: dosing, sources and why they matter for athletes.

5 min read

Gut health and fitness

Your microbiome affects your immunity, recovery and mood.

5 min read

High-protein recipes - 10 quick meals

10 high-protein meals in under 20 minutes.

6 min read

Sweeteners - are they harmful

The science behind aspartame, stevia and sucralose.

5 min read

Nutrition on rest days - eat less when you don't train?

Should you eat less on rest days? The answer depends on your goal.

5 min read

Bulk nutrition - building a calorie surplus

How many extra calories do you need for a clean bulk?

6 min read

Cholesterol and eggs - the truth

How many eggs per day is safe? Cholesterol explained.

5 min read

Training volume - how many sets per muscle group per week

How many sets per week do you need for optimal muscle growth?

8 min read

Mind-muscle connection - does it actually help

Is the mind-muscle connection broscience or backed by research?

7 min read

Compound vs isolation exercises

Compounds or isolation: which is better? And when to use each.

7 min read

Tempo training - slow or fast reps

The science on rep tempo and time under tension.

6 min read

Combining muscle groups - the best splits

Full body, upper/lower or PPL compared.

6 min read

Training frequency per muscle group

How often to train each muscle group per week.

6 min read

Training to failure - when it helps and when it hurts

When going to failure helps and when it holds you back.

6 min read

Drop sets, supersets and giant sets explained

Intensity techniques: when and how to use them.

5 min read

Upper lower split - who it's for and how to do it

The ideal split for intermediate athletes.

6 min read

Back training - complete guide to a wide back

The best exercises for a wide, thick back.

7 min read

Chest training - more than just the bench press

Chest exercises for maximum growth.

6 min read

Shoulder training - safe and effective

Training your shoulders without getting injured.

6 min read

Leg training - why you should never skip legs

Complete leg training guide.

7 min read

Arm training - maximizing biceps and triceps development

Arm training for maximum growth.

6 min read

Glute training - the best exercises

Effective glute training for everyone.

6 min read

10,000 steps per day

Is 10,000 steps per day worth it? Where the number comes from and what the research says.

5 min read

Finding an accountability partner

An accountability partner doubles your chance of success. Here's how to find one.

5 min read

ADHD and fitness

ADHD and fitness: how to find structure when your brain prefers chaos.

5 min read

Fear of losing weight

Sometimes the fear of change is bigger than the desire to lose fat.

5 min read

Apple Watch for fitness

The Apple Watch as a fitness tool: what it does well and what it doesn't.

5 min read

Reducing decision fatigue

The fewer decisions you have to make, the easier it becomes to stay consistent.

5 min read

Biohacking - what actually works

Biohacking trends assessed: what works and what's just marketing.

5 min read

Boxing and martial arts

Boxing and martial arts are the most fun way to get fit, period.

5 min read

Budget fitness

Getting fit without spending money: it's genuinely possible.

5 min read

Outdoor sports in the Netherlands

Outdoor sports in the Netherlands by season: what you can do and when.

5 min read

Cardio and strength training on the same day

Can you do cardio and strength training on the same day? And in which order?

5 min read

Fasted cardio

Does fasted cardio burn more fat? The science is clear.

5 min read

Cool-down after training

Is a cool-down after training necessary or just wasted time?

5 min read

Couch to 5K

From the couch to 5 kilometers in 8 weeks. A realistic plan.

5 min read

Daily movement without a gym

You don't need a gym to move every day.

5 min read

A sustainable fit lifestyle

Fitness as a lifestyle, not a project.

5 min read

Workplace ergonomics

Workplace ergonomics: how your posture at work affects your training and health.

5 min read

Overcoming fear of failure in fitness

Afraid of failing in the gym? You're not alone. How to overcome that fear and just start.

5 min read

Cycling as cardio

Cycling is joint-friendly cardio that fits perfectly into everyday life.

5 min read

Fitness as a parent

Staying fit with kids: realistic strategies for busy parents.

5 min read

Fitness apps compared

Which fitness apps are actually worth using?

5 min read

Fitness burnout

When training stops feeling enjoyable and starts feeling like an obligation. What now?

5 min read

Trusting fitness influencers

How do you spot reliable fitness information online?

5 min read

Fitness and night shifts

Staying fit on night shifts: timing your training, sleep and nutrition.

5 min read

Fitness and relationships

When your partner doesn't get your fitness or your lifestyle starts to shift because of it.

5 min read

Fitness trackers - useful data

Which data from your fitness tracker is actually useful and what can you ignore?

5 min read

Setting fitness goals that actually work

Most fitness goals fail not because of a lack of action, but because of poor goal-setting.

5 min read

Building a fitness routine that sticks

The best routine is one that fits your life, not one that takes it over.

5 min read

Patience - results take time

Most people quit right at the point where things were about to work.

5 min read

Building habits - the science of consistency

How do you build habits that actually stick? The science of behavior change and practical strategies.

5 min read

Growth mindset for fitness

The difference between "I can't do this" and "I can't do this yet" determines your results.

5 min read

Running and muscle growth

Can you run and build muscle at the same time? The interference effect explained.

5 min read

Heart rate zones explained

Heart rate zones explained: from zone 1 to zone 5 and when you train in each one.

5 min read

HIIT vs LISS - which cardio is better

HIIT or steady-state cardio: which is better for fat loss and fitness?

5 min read

Setting up a home gym

Setting up a home gym: what you need and what it costs.

5 min read

Hotel workouts

Staying fit in a hotel room: effective workouts without equipment.

5 min read

Building an identity as an athlete

The difference between someone who trains and someone who IS an athlete determines your long-term success.

5 min read

Taming your inner critic in fitness

The inner voice telling you you're not good enough holds you back more than a bad program does.

5 min read

Clothing for strength training

What you wear in the gym matters less than you think.

5 min read

Light therapy and sport

Light therapy can improve your energy and performance during the darker months.

5 min read

Mindful eating - paying attention to your food

Eating slower with more awareness can improve your portion control and overall eating experience.

5 min read

Motivation vs discipline - which matters more

Motivation gets you started but discipline keeps you going. How to build discipline when motivation fades.

5 min read

Music and training

The right music can measurably improve your training performance.

5 min read

NEAT - burning more without working out

NEAT is the most underrated factor in your calorie burn and it takes zero willpower.

5 min read

Dutch sports culture

Dutch sports culture is unique and that's actually an advantage.

5 min read

Obstacle run training

Preparing for an obstacle run: strength, fitness and specific training.

5 min read

Morning routine for athletes

A morning routine that improves your day and your training.

5 min read

Unsolicited advice in the gym

When some random guy tells you you're doing it wrong.

5 min read

Padel fitness

Padel is the fastest-growing sport around and a great way to get fit.

5 min read

Letting go of perfectionism in fitness

Perfectionism sabotages your fitness more than a bad day does. Why 80 percent is good enough.

5 min read

Positive self-image in fitness

Fitness should improve your self-image, not damage it.

5 min read

Rowing - underrated cardio

The rowing machine is the most underrated cardio machine in the gym.

5 min read

Social media and body image

Social media distorts your sense of what's normal. How to have a healthy relationship with fitness content online.

5 min read

Exercising with your kids

Moving together with your children is good for both of you.

5 min read

Choosing a gym

The most important factor when choosing a gym is not the price.

5 min read

Tips for buying sports nutrition

What to look for when buying sports nutrition and supplements.

5 min read

Jump rope training

Jump rope is cheap, effective cardio you can do anywhere.

5 min read

Standing desk and health

A standing desk reduces the damage from prolonged sitting.

5 min read

Step counting motivation

Step counting is motivating, but when does it become obsessive?

5 min read

Breaking free from diet culture

Diet culture damages your relationship with food more than it helps you lose fat.

5 min read

Getting back on track after a holiday

Getting back into it after a holiday feels like starting over, but it's not.

5 min read

Training with your dog

Your dog is the perfect training partner and motivator.

5 min read

Stair climbing training

Stair climbing is free HIIT available everywhere.

5 min read

Walking for fat loss

Walking is the most underrated form of movement for losing fat.

5 min read

Letting go of scale obsession

Daily weigh-ins can be useful, but when they define your day it's a problem.

5 min read

Cycling and strength training

Combining cycling and strength training for better performance on the bike.

5 min read

Winter slump and training

Less light, less energy, less motivation. How to stay consistent in winter.

5 min read

Confidence through fitness

Fitness improves your confidence in ways that go far beyond how you look.

5 min read

Zone 2 training

Zone 2 training is the foundation of endurance and longevity.

5 min read

Swimming and fitness

Swimming is full-body cardio with zero impact on your joints.

5 min read

Training 3 times per week

3 sessions per week is enough for 90 percent of people.

5 min read

Acne and fitness - causes and solutions

Does strength training cause more acne? The causes and what you can do about it.

5 min read

Active recovery - moving on rest days

Active recovery on rest days: why light movement beats the couch and how to approach it.

5 min read

Breathing during training

Correct breathing during your exercises makes you stronger and safer.

5 min read

Autoregulation training

Adjusting your training to how you feel on the day instead of following a fixed program.

5 min read

Best exercise per muscle group

If you could only pick one exercise per muscle group.

5 min read

Blood markers for athletes - what should you test

Which blood markers matter for athletes? An overview of the tests you should get done.

5 min read

Blood flow restriction training

Training with restricted blood flow: when it's actually useful.

5 min read

Bone density and strength training

Strength training for strong bones: how to build bone density and prevent osteoporosis.

5 min read

Losing belly fat - spot reduction debunked

Losing belly fat: why ab exercises don't work for this and what actually does.

5 min read

Calisthenics for beginners

Getting started with bodyweight training: where to begin.

5 min read

Cluster sets and rest-pause

Advanced set techniques for more volume and strength.

5 min read

Core training that actually works

Effective core training is about more than crunches.

5 min read

CrossFit pros and cons

CrossFit assessed honestly: the benefits and the risks.

5 min read

Gut microbiome and athletic performance

How your gut microbiome affects your performance, recovery and immune system -- and how to improve it.

5 min read

Type 2 diabetes and strength training

How strength training helps with type 2 diabetes: insulin sensitivity, blood sugar control and training safely.

5 min read

Eccentric training

Lowering slowly for more muscle growth.

5 min read

Your first time at the gym

What to expect and how to get started.

5 min read

Fitness myths debunked - 20 popular misconceptions

20 popular fitness myths debunked with science. From spot reduction to the anabolic window.

5 min read

Foam rolling - does it actually work

Foam rolling: does it really help with muscle recovery and mobility? The science versus the hype.

5 min read

Free weights vs machines vs cables

Which is best and when should you use each?

5 min read

Functional training - hype or genuinely useful

What functional training actually means and when it makes sense.

5 min read

Grip strength training

Why grip strength matters more than you think.

5 min read

Gym etiquette

The unwritten rules of the gym.

5 min read

Keeping your heart healthy as an athlete

Cardiovascular health for athletes: why strength training alone isn't enough and how to protect your heart.

5 min read

Optimizing recovery between sessions

Recovery optimization: everything you can do to recover faster and better between training sessions.

5 min read

High blood pressure and training

Training safely with high blood pressure: what the science says about strength and cardio training with hypertension.

5 min read

Hormones and fitness - the complete guide

How hormones influence your muscle growth, fat loss and performance. Everything on testosterone, cortisol, and more.

5 min read

Strengthening your immune system with exercise

How exercise strengthens your immune system, but too much training actually weakens it.

5 min read

Isometric training

Tension without movement: when it makes sense.

5 min read

Knee pain during squats

Knee pain during squats: common causes and how to train through it pain-free.

5 min read

Cold therapy - ice baths and cold showers

Do ice baths and cold showers actually help with muscle recovery? The science behind cold therapy.

5 min read

Strength standards

How strong should you be as a recreational lifter?

5 min read

Strength training for runners

Why every runner should be strength training.

5 min read

Strength training vs hypertrophy training

Strength and muscle growth are related but not the same. When do you focus on which?

5 min read

Calf training tips

Training calves: growing the most stubborn muscle group.

5 min read

Lower back pain and strength training

Lower back pain and strength training: when to stop, when to keep going and how to come back stronger.

5 min read

Length-tension relationship

Why the position of your muscle determines how much force you can produce.

5 min read

Longevity - living longer through exercise

How exercise and strength training extend your life expectancy and slow aging.

5 min read

Massage and muscle recovery

Does massage help with muscle recovery? The science on sports massage and recovery.

5 min read

Minimal effective dose training

The minimum you need to do to maintain or keep making progress.

5 min read

Exercise substitutes

Alternatives for exercises you can't or don't want to do.

5 min read

Warming up for strength training

A better warm-up in less time.

5 min read

Recognizing and preventing overtraining

How do you recognize overtraining? The signs, causes and what you can do to prevent it or recover from it.

5 min read

Preventing and treating tendon injuries

Preventing and treating tendon injuries: the evidence-based approach for strength athletes.

5 min read

Periodization - structuring your program in blocks

Building your training program in blocks for long-term progress.

5 min read

Body recomposition - losing fat and building muscle at the same time

Can you lose fat and build muscle simultaneously? Yes, but not for everyone.

5 min read

Rest periods between sets

Short or long rest between sets and what the difference actually means.

5 min read

Sauna and muscle recovery

Does the sauna help with muscle recovery? The science on heat therapy after strength training.

5 min read

Shoulder impingement - causes and solutions

Shoulder impingement in strength training: causes, signs and exercises to fix it.

5 min read

Skinny fat - low muscle, too much fat

Skinny fat: what it is, why it happens and how to fix it with the right approach.

5 min read

Sleep hygiene - better sleep in 10 steps

Better sleep in 10 practical steps. Improve your sleep quality and with it your recovery, performance and overall health.

5 min read

Muscle memory

How fast you come back after a break and why.

5 min read

Building muscle as a hardgainer

When putting on muscle is extra difficult for you.

5 min read

Building muscle after an injury

Coming back safely after an injury without losing everything you've built.

5 min read

Muscle soreness after training - DOMS explained

What is DOMS, what causes it and when should you be concerned?

5 min read

Sport-specific strength training

Adapting your strength training to your sport for better performance.

5 min read

Stress and recovery - why stress kills your gains

Why chronic stress slows your muscle growth and sabotages your recovery -- and what you can do about it.

5 min read

Symmetry and proportion

Creating balance in your physique through intentional training.

5 min read

Tennis elbow and strength training

Tennis elbow (lateral epicondylitis) in strength training: causes, treatment and prevention.

5 min read

Training in your 40s

Training after 40: what changes and what doesn't.

5 min read

Training in your 50s

Getting safely strong after 50: why it matters more now than ever.

5 min read

Training with bands and cables

Bands and cables as a supplement to or replacement for free weights.

5 min read

Morning vs evening training

Does it matter when you train? The science and the practical reality.

5 min read

Training with a desk job

How to offset the damage from 8 hours of sitting.

5 min read

Training and the menstrual cycle

Adapting your training to your cycle: the science.

5 min read

Training while traveling

Staying fit on the road without a gym.

5 min read

Keeping a training log

Why you should track your training and how to keep it simple.

5 min read

The benefits of a training partner

A training partner makes you stronger -- that's been proven.

5 min read

Breaking through a training plateau

When you stop progressing despite consistent training.

5 min read

Training program for advanced athletes

When a beginner program stops working and what the next step looks like.

5 min read

Trapezius training

Training the trapezius for a more complete upper body.

5 min read

Unilateral exercises

Single-limb exercises for balance and functional strength.

5 min read

Lowering body fat percentage - the complete guide

Lowering body fat: the evidence-based approach for less fat while preserving muscle mass.

5 min read

VO2max - what it is and why it matters

VO2max explained: what it is, why it's one of the most important health indicators and how to improve it.

5 min read

Low-calorie cooking - eating a lot without a lot of calories

Eating plenty without piling up calories. Practical techniques and ingredients for low-calorie cooking.

5 min read

Collagen supplements - do they actually work

Collagen supplements are popular, but what does the evidence say? An honest look at what they do and don't do.

5 min read

Vegetables and fruit - how much do you really need

How much fruit and veg do you actually need as an athlete? The guidelines and why most people fall short.

5 min read

Hunger hormones - leptin and ghrelin explained

Leptin and ghrelin control your hunger and satiety. How they work and what you can do about it.

5 min read

Iron deficiency in athletes

Iron deficiency is one of the most common deficiencies in athletes. Recognition, causes and solutions.

5 min read

Insulin and fat storage - myths debunked

Insulin doesn't make you fat. The truth about insulin, fat storage and why carbs aren't your enemy.

5 min read

Sodium and salt - friend or enemy for athletes

Salt is often demonized, but athletes actually need it. How much and why.

5 min read

Skipping breakfast - is it really unhealthy

Is breakfast the most important meal of the day? What