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From aggressive fat loss to clean bulking — plans for men and women with full macro breakdowns and meal timings.
Your BMI and daily calorie needs are the foundation of any fitness plan.
From fat-burning HIIT to bodybuilding isolation — each with form cues, sets/reps and goal tags.
The daily habits that separate people who transform from those who plateau for years.
Growth hormone peaks during deep sleep. Under 6 hours reduces muscle synthesis by 18% and spikes hunger hormones, leading to ~300 extra calories the next day.
Just 2% dehydration drops strength by 8% and endurance by 10%. Aim for 35ml per kg bodyweight daily — more on training days.
Your muscles only grow when challenged more than last time. Add 2.5kg or 1 rep each week. This single principle drives 90% of gym progress.
Chronic cortisol breaks down muscle and stores fat. 10 minutes of daily meditation reduces cortisol by 15–20% in clinical studies.
Spread protein across 3–5 meals. Your body uses ~40g per sitting for muscle building. Breakfast is the most commonly missed protein opportunity.
NEAT (non-exercise activity thermogenesis) accounts for up to 50% of daily calorie burn. More steps means more fat burned — no gym required.
A planned week at 50% volume lets the nervous system recover. You come back measurably stronger — every serious lifter programmes this.
People underestimate intake by 20–40%. Two weeks of tracking recalibrates your portion instincts permanently without needing to track forever.
Free science-backed plans, calculators, and guides — built around your body.