Category
Lose the fat that matters, keep the muscle that does. Scales lie; waistlines don’t.
Weight & body composition
The visceral fat plan
Visceral fat sits around your organs, feeds insulin resistance and inflammation, and is often among the first fat to go. Measure your waist. Cut sugar, refined carbs and alcohol, eat in a window, fast once a week, do cardio that makes you breathe hard plus strength training, and sleep 7+ hours. Retest your waist monthly.
11 min read
Weight & body composition
The lean physique plan
A lean physique is enough muscle with little enough fat on top. Lift 3–4 times a week with 10–20 hard sets per muscle a week, add load or reps over time, eat about 1.6–2.2 g of protein per kg a day, then cut at 0.5–1% of body weight a week while keeping the training heavy. Measure strength, waist and photos, not just weight.
11 min read
Hormones, sleep & ageingWeight & body composition
The menopause plan
Around menopause, fat gain speeds up, it moves to your belly, and muscle shrinks, even if the scale barely moves. Eating less on its own makes the muscle loss worse. Lift heavy, eat more protein, cut refined carbs, eat in a window, sleep, and track your waist and strength rather than your weight.
13 min read
Weight & body composition
The muscle after 40 plan
Muscle and strength slip from midlife, but they still respond to training at any age. Lift 2–3 times a week, close to failure, adding weight over time; eat 1.2–1.6 g of protein per kg a day, with a real dose at each meal; add power and balance work; sleep. Track grip, chair rises and your training log.
14 min read
Weight & body composition
The weight-loss plan
Most diets work for a few months, then the weight creeps back, because the body fights back and some muscle went with the fat. Lose slowly, eat real food built on protein, lower insulin, lift weights, sleep, then plan maintenance as a phase of its own. Track your weekly average, your waist and your strength.
13 min read