Your one rep max (1RM) is the heaviest weight you could lift once with good form. Knowing it is genuinely useful — most sensible strength programmes set every working weight as a percentage of it. The problem is finding it by actually attempting a maximum lift. A true max attempt is tiring, disrupts a week … Read more

If you have spent any time around fitness content, you have heard people talk about “hitting their macros”. It sounds technical, but the idea is simple: instead of only counting total calories, you also pay attention to where those calories come from. Macros — short for macronutrients — are the three nutrients that provide energy: … Read more

“Eat 1,200 calories” might be the most repeated — and most misleading — piece of diet advice on the internet. For a small, sedentary person it may be roughly right. For most adults it is far too low, and diets built on it usually collapse within weeks. The correct target depends on how much you … Read more

Almost every diet argument comes down to one question: how many calories should you eat? Generic answers like “2,000 a day” or “just eat less” ignore the fact that a 60 kg office worker and a 95 kg builder burn completely different amounts of energy. Before any diet can work, you need your own number. … Read more