[{"a":"Turn a pace into a finish time at 5K, 10K, half or full marathon, or a goal time into the pace you need.","k":"calculator","s":"cardio","t":"Finish Time Calculator","u":"/calculators/finish-time-calculator/","w":3},{"a":"Predict your time at another distance from a race you have already run, by two methods side by side.","k":"calculator","s":"cardio","t":"Race Time Predictor","u":"/calculators/race-time-predictor/","w":3},{"a":"Your five training zones in beats per minute, from your age or a measured max heart rate, sharper if you add your resting rate.","k":"calculator","s":"cardio","t":"Heart Rate Zone Calculator","u":"/calculators/heart-rate-zones/","w":3},{"a":"Convert treadmill speed to pace per km or mile, and see the outdoor pace that takes the same effort at your incline.","k":"calculator","s":"cardio","t":"Treadmill Pace Converter","u":"/calculators/treadmill-pace-converter/","w":3},{"a":"Convert a distance and time into pace per km and per mile, with equivalent times at every race distance.","k":"calculator","s":"cardio","t":"Running Pace Calculator","u":"/calculators/pace-calculator/","w":3},{"a":"Estimate VO₂max from a 12-minute test, your resting heart rate, or a recent race, and get your heart rate zones with it.","k":"calculator","s":"cardio","t":"VO₂max Calculator","u":"/calculators/vo2max-calculator/","w":3},{"a":"Estimate the calories you burn per day, and the intake that follows for cutting, maintaining or gaining.","k":"calculator","s":"nutrition fat-loss","t":"TDEE Calculator","u":"/calculators/tdee-calculator/","w":3},{"a":"Your body mass index, its WHO category, and the healthy weight range for your height.","k":"calculator","s":"fat-loss","t":"BMI Calculator","u":"/calculators/bmi-calculator/","w":3},{"a":"Estimate body fat percentage with a tape measure, using the US Navy circumference method.","k":"calculator","s":"fat-loss muscle-gain","t":"Body Fat Calculator","u":"/calculators/body-fat-calculator/","w":3},{"a":"Your fat-free mass index, normalised for height, the measure behind the often quoted ceiling of about 25 for drug-free men.","k":"calculator","s":"muscle-gain","t":"FFMI Calculator","u":"/calculators/ffmi-calculator/","w":3},{"a":"How much protein to eat per day and per meal for your bodyweight, from the range where the benefit for muscle levels off.","k":"calculator","s":"nutrition muscle-gain","t":"Protein Calculator","u":"/calculators/protein-calculator/","w":3},{"a":"Split a calorie target into protein, fat and carbs, per day and per meal.","k":"calculator","s":"nutrition muscle-gain fat-loss","t":"Macro Calculator","u":"/calculators/macro-calculator/","w":3},{"a":"How many weeks it takes to reach a goal weight at a given intake, with your maintenance recalculated as you get lighter.","k":"calculator","s":"fat-loss nutrition","t":"Weight Loss Calculator","u":"/calculators/weight-loss-calculator/","w":3},{"a":"Estimate your one-rep max from any set of 1–12 reps, and get the working loads that follow from it.","k":"calculator","s":"strength training","t":"1RM Calculator","u":"/calculators/onerm-calculator/","w":3},{"a":"See where your bench, squat, deadlift or press sits relative to your bodyweight, from beginner to elite.","k":"calculator","s":"strength training","t":"Strength Standards","u":"/calculators/strength-standards/","w":3},{"a":"Which plates to put on each side of the bar to reach a total weight, in kg or lb.","k":"calculator","s":"strength","t":"Plate Calculator","u":"/calculators/plate-calculator/","w":3},{"a":"Barely: training a muscle does not meaningfully slim the fat over it, and the trials that found any local effect found a small one.","k":"answer","s":"fat-loss training spot reduction lose belly fat exercises slim my thighs toning","t":"Can you lose fat from one area?","u":"/questions/can-you-lose-fat-from-one-area/","w":1},{"a":"Water and food, not fat: a kilo of fat holds about 7,700 kcal, so a jump of one or two kilos in a day cannot be fat you have eaten.","k":"answer","s":"fat-loss nutrition water weight gained 2 kg in a day weight jumped overnight scale went up","t":"Why did I gain weight overnight?","u":"/questions/why-did-i-gain-weight-overnight/","w":1},{"a":"Usually intake has crept up, and your maintenance drops as you get lighter; water can also hide real fat loss for weeks.","k":"answer","s":"fat-loss nutrition weight loss plateau stopped losing weight stall on a diet not losing anymore","t":"Why has my weight loss stopped?","u":"/questions/why-has-my-weight-loss-stopped/","w":1},{"a":"Losing fat and gaining muscle at the same time, usually eating at or slightly below maintenance with plenty of protein.","k":"definition","s":"fat-loss muscle-gain","t":"Body recomposition","u":"/terms/body-recomposition/","w":1},{"a":"Yes, but slowly: it works best if you are new to lifting, returning after a break or carrying extra fat, and gets harder the leaner and more trained you are.","k":"answer","s":"muscle-gain fat-loss body recomposition build muscle lose fat recomp","t":"Can you build muscle in a calorie deficit?","u":"/questions/can-you-build-muscle-in-a-deficit/","w":1},{"a":"A movement that works several joints and muscle groups at once, such as a squat, deadlift, bench press or row.","k":"definition","s":"training strength","t":"Compound exercise","u":"/terms/compound-exercise/","w":1},{"a":"Creatine, unless your event is an all-out effort lasting one to four minutes, where beta-alanine is the better buy.","k":"comparison","s":"supplements which supplement first creatine or beta alanine best supplement for lifting","t":"Creatine vs beta-alanine","u":"/compare/creatine-vs-beta-alanine/","w":2},{"a":"Cut if you have a fair amount of fat to lose or want results sooner; recomp works best if you are new to lifting or returning after a break.","k":"comparison","s":"fat-loss muscle-gain recomp or cut lose fat gain muscle at once should i diet or maintain","t":"Cutting vs body recomposition","u":"/compare/cutting-vs-recomposition/","w":2},{"a":"A planned lighter week, with less volume or load, to clear accumulated fatigue before training hard again.","k":"definition","s":"training recovery","t":"Deload","u":"/terms/deload/","w":1},{"a":"No: 3–5 g a day saturates your muscles in three to four weeks, and loading only gets you to the same place in one.","k":"answer","s":"supplements creatine loading phase skip loading creatine","t":"Do I need to load creatine?","u":"/questions/do-i-need-to-load-creatine/","w":1},{"a":"They ease soreness a little, but after lifting they can blunt muscle and strength gains, so save them for busy competition periods.","k":"answer","s":"recovery cold water immersion cold plunge gains ice bath after workout","t":"Do ice baths help recovery?","u":"/questions/do-ice-baths-help-recovery/","w":1},{"a":"Yes: 3–6 mg/kg about an hour before training reliably improves endurance, with smaller gains in strength and power.","k":"answer","s":"supplements caffeine before workout pre workout caffeine dose coffee before gym","t":"Does caffeine improve performance?","u":"/questions/does-caffeine-improve-performance/","w":1},{"a":"Not at typical volumes: in controlled trials, adding cardio did not reduce muscle growth or maximal strength, but it can blunt explosive power.","k":"answer","s":"cardio muscle-gain interference effect cardio and lifting concurrent training","t":"Does cardio kill gains?","u":"/questions/how-much-cardio-kills-gains/","w":1},{"a":"Not by itself: total daily calories decide it, and late eating mainly matters if it leads you to eat more.","k":"answer","s":"nutrition fat-loss eating before bed late night eating weight gain carbs at night","t":"Does eating late make you fat?","u":"/questions/does-eating-late-make-you-fat/","w":1},{"a":"Not overall: static stretching has no clear effect on injury rates, and long holds just before training briefly cost a little strength and power.","k":"answer","s":"recovery training stretching before workout static stretching warm up stretching injury prevention","t":"Does stretching prevent injury?","u":"/questions/does-stretching-prevent-injury/","w":1},{"a":"Near enough the same for muscle and strength, so pick on what you will do consistently and what your gym actually has.","k":"comparison","s":"training muscle-gain barbell or machine smith machine vs barbell are machines as good","t":"Free weights vs machines","u":"/compare/free-weights-vs-machines/","w":2},{"a":"Either works: with the same weekly sets per muscle, full body and split routines build similar muscle and strength.","k":"comparison","s":"training muscle-gain push pull legs vs full body bro split best training split","t":"Full body vs split routine","u":"/compare/full-body-vs-split/","w":2},{"a":"Stop most sets 1–3 reps short of failure; going all the way adds fatigue for little or no extra growth.","k":"answer","s":"training muscle-gain reps in reserve training to failure RIR","t":"How close to failure should I train?","u":"/questions/how-close-to-failure-should-i-train/","w":1},{"a":"0.5–1% of bodyweight per week; faster than that and you start paying for it in muscle and performance.","k":"answer","s":"fat-loss rate of weight loss how fast lose weight safe weight loss rate","t":"How fast can I lose fat?","u":"/questions/how-fast-can-i-lose-fat/","w":2},{"a":"Slow enough to hold a full conversation, usually 45–90 seconds per kilometre slower than your 10K pace.","k":"answer","s":"cardio easy run pace conversational pace zone 2 running pace","t":"How fast should my easy runs be?","u":"/questions/how-fast-should-my-easy-runs-be/","w":1},{"a":"2–3 minutes between hard sets of compound lifts, 1–2 minutes for isolation work.","k":"answer","s":"training muscle-gain rest time between sets rest interval how long rest sets","t":"How long should I rest between sets?","u":"/questions/how-long-should-i-rest-between-sets/","w":2},{"a":"Strength within a few weeks, measurable muscle growth within a couple of months, and a change other people notice usually after several months.","k":"answer","s":"muscle-gain training how long to build muscle newbie gains timeline see results lifting","t":"How long until I see results?","u":"/questions/how-long-until-i-see-results/","w":1},{"a":"About 20% below your maintenance, which for most people is 400–600 kcal per day.","k":"answer","s":"fat-loss nutrition calorie deficit size how many calories cut deficit calories","t":"How many calories should I eat to lose weight?","u":"/questions/how-many-calories-to-lose-weight/","w":1},{"a":"7,000–10,000 steps captures nearly all of the health benefit; beyond that the curve flattens.","k":"answer","s":"fat-loss cardio 10000 steps daily step count walking for fat loss","t":"How many steps a day should I walk?","u":"/questions/how-many-steps-a-day/","w":1},{"a":"About 0.4 g/kg per meal across four meals, which is roughly 30–50 g for most people.","k":"answer","s":"nutrition muscle-gain protein per sitting 30g protein limit protein absorption limit","t":"How much protein per meal?","u":"/questions/how-much-protein-per-meal/","w":1},{"a":"Eat 1.6–2.2 g of protein per kg of bodyweight per day; more has shown no extra benefit for muscle.","k":"answer","s":"nutrition muscle-gain daily protein intake grams of protein per day protein per pound","t":"How much protein should I eat?","u":"/questions/how-much-protein-should-i-eat/","w":2},{"a":"7–9 hours for most adults; sleeping less than you need measurably hurts training performance and recovery.","k":"answer","s":"recovery sleep for muscle growth hours of sleep recovery sleep and performance","t":"How much sleep do I need to recover?","u":"/questions/how-much-sleep-do-athletes-need/","w":2},{"a":"When progress stalls or your goal changes; there is no need to switch on a fixed schedule.","k":"answer","s":"training change workout routine muscle confusion how long stick to program","t":"How often should I change my program?","u":"/questions/how-often-should-i-change-my-program/","w":1},{"a":"No: soreness tracks novelty and ((eccentric|eccentric)) loading, not growth.","k":"answer","s":"recovery training DOMS meaning muscle soreness growth sore after workout","t":"Is soreness a sign of a good workout?","u":"/questions/is-soreness-a-sign-of-a-good-workout/","w":2},{"a":"A movement that works one joint and mainly one muscle, such as a biceps curl, leg extension or lateral raise.","k":"definition","s":"training muscle-gain","t":"Isolation exercise","u":"/terms/isolation-exercise/","w":1},{"a":"Cut first if you are above roughly 20% body fat (men) or 30% (women); otherwise start building.","k":"answer","s":"fat-loss muscle-gain bulk or cut recomp or cut should i lose fat first","t":"Should I bulk or cut first?","u":"/questions/should-i-bulk-or-cut-first/","w":1},{"a":"Short, relaxed accelerations of 15 to 30 seconds at a quick but not flat-out pace, with full recovery, added to the end of an easy run.","k":"definition","s":"cardio","t":"Strides","u":"/terms/strides/","w":1},{"a":"Two exercises done back to back with the rest taken only after the second, usually pairing opposing muscles such as a press and a row.","k":"definition","s":"training","t":"Superset","u":"/terms/superset/","w":1},{"a":"Cutting training volume over the last one to three weeks before a race while keeping the intensity, so you start rested but sharp.","k":"definition","s":"cardio","t":"Taper","u":"/terms/taper/","w":1},{"a":"The fastest pace you could hold for about an hour in a race, used as the effort for comfortably hard training runs.","k":"definition","s":"cardio","t":"Threshold pace","u":"/terms/threshold-pace/","w":1},{"a":"A short, easier training period, usually a week with fewer sets or lighter loads, used to shed fatigue before training hard again.","k":"answer","s":"training recovery deload week how often deload recovery week lifting","t":"What is a deload?","u":"/questions/what-is-a-deload/","w":1},{"a":"Roughly 2× bodyweight is intermediate for men and 1.25× for women; advanced is about 2.75× for men and 2× for women.","k":"answer","s":"strength average deadlift deadlift standards how much should I deadlift strength level deadlift","t":"What is a good deadlift?","u":"/questions/what-is-a-good-deadlift/","w":1},{"a":"Roughly 0.7× bodyweight is intermediate for men and 0.5× for women; advanced is about 1× for men and 0.75× for women.","k":"answer","s":"strength average overhead press ohp standards military press standards how much should I overhead press shoulder press strength","t":"What is a good overhead press?","u":"/questions/what-is-a-good-overhead-press/","w":1},{"a":"Roughly 1.5× bodyweight is intermediate for men and 1.25× for women; advanced is about 2.25× for men and 1.75× for women.","k":"answer","s":"strength average squat squat standards how much should I squat strength level squat","t":"What is a good squat?","u":"/questions/what-is-a-good-squat/","w":1},{"a":"It depends on age and sex: in a large US lab registry the median is 48 ml/kg/min for men and 38 for women in their twenties, falling to about 33 and 23 in their fifties.","k":"answer","s":"cardio vo2 max average good vo2max by age cardio fitness score","t":"What is a good VO₂max?","u":"/questions/what-is-a-good-vo2max/","w":1},{"a":"Doing more over time, with more weight, reps or sets, so your muscles keep getting a reason to adapt.","k":"answer","s":"training progressive overload meaning how to progress lifting","t":"What is progressive overload?","u":"/questions/what-is-progressive-overload/","w":1},{"a":"Whey, by a small margin: in trials soy protein matched dairy protein for muscle gain, while other plant proteins did slightly worse.","k":"comparison","s":"nutrition supplements muscle-gain vegan protein powder pea protein vs whey is plant protein as good","t":"Whey vs plant protein","u":"/compare/whey-vs-plant-protein/","w":2},{"a":"As many reps as possible: a set taken to the point where another rep would fail.","k":"definition","s":"training","t":"AMRAP","u":"/terms/amrap/","w":1},{"a":"Basal metabolic rate: the calories you would burn lying still all day.","k":"definition","s":"nutrition","t":"BMR","u":"/terms/bmr/","w":1},{"a":"The lifting half of a rep, where the muscle shortens under load.","k":"definition","s":"training","t":"Concentric","u":"/terms/concentric/","w":1},{"a":"No: anything from roughly 5 to 30 reps builds similar muscle, provided you take the set close to failure.","k":"answer","s":"training muscle-gain rep range hypertrophy light weights build muscle high reps","t":"Do I need to lift heavy to build muscle?","u":"/questions/do-i-need-to-lift-heavy-to-build-muscle/","w":1},{"a":"No: the whole claim traces to one 2009 study of 20 rugby players that measured DHT, not hair, and it has never been replicated.","k":"answer","s":"supplements creatine baldness creatine dht creatine hairline","t":"Does creatine cause hair loss?","u":"/questions/does-creatine-cause-hair-loss/","w":2},{"a":"Yes: creatine monohydrate reliably adds a few percent to strength and 1–2 kg of bodyweight, and it is the most replicated supplement in sport.","k":"answer","s":"supplements muscle-gain is creatine worth it creatine effective best supplement","t":"Does creatine work?","u":"/questions/does-creatine-work/","w":2},{"a":"Delayed onset muscle soreness: the ache that peaks one to two days after unfamiliar training.","k":"definition","s":"recovery","t":"DOMS","u":"/terms/doms/","w":1},{"a":"The lowering half of a lift, where the muscle lengthens under load.","k":"definition","s":"training","t":"Eccentric","u":"/terms/eccentric/","w":1},{"a":"Eating fewer calories than you burn, which is the only way fat loss happens.","k":"definition","s":"fat-loss","t":"Energy deficit","u":"/terms/energy-deficit/","w":1},{"a":"Take a set of 3–8 reps to near failure and run it through a rep-max formula, because accuracy falls off past about 10 reps.","k":"answer","s":"strength one rep max estimate 1rm formula calculate max lift","t":"How do I calculate my 1RM?","u":"/questions/how-do-i-calculate-my-1rm/","w":1},{"a":"10–20 hard sets per muscle per week covers most of the available growth for most lifters.","k":"answer","s":"training muscle-gain training volume weekly sets hypertrophy how many sets","t":"How many sets per muscle per week?","u":"/questions/how-many-sets-per-muscle-per-week/","w":2},{"a":"3–5 g of creatine monohydrate every day, at any time you like.","k":"answer","s":"supplements creatine dose creatine grams per day creatine timing","t":"How much creatine should I take?","u":"/questions/how-much-creatine-should-i-take/","w":1},{"a":"Drink to thirst, plus around 500 ml per hour of hard training; pale-yellow urine is the practical check.","k":"answer","s":"nutrition recovery water intake per day hydration lifting 8 glasses of water","t":"How much water should I drink?","u":"/questions/how-much-water-should-i-drink/","w":1},{"a":"Twice a week for most lifters: enough to practise the pattern and accumulate volume, spread far enough apart that both sessions stay hard.","k":"answer","s":"training strength squat frequency squat twice a week how many times squat","t":"How often should I squat?","u":"/questions/how-often-should-i-squat/","w":2},{"a":"Growth in the size of muscle fibres, which is what people mean by building muscle.","k":"definition","s":"muscle-gain","t":"Hypertrophy","u":"/terms/hypertrophy/","w":1},{"a":"Not in any practical sense: total daily protein matters far more than eating within 30 minutes of training.","k":"answer","s":"nutrition muscle-gain post workout shake timing protein after workout anabolic window","t":"Is the anabolic window real?","u":"/questions/is-the-anabolic-window-real/","w":1},{"a":"Everything you weigh that is not fat: muscle, bone, organs and water.","k":"definition","s":"nutrition muscle-gain","t":"Lean body mass","u":"/terms/lean-body-mass/","w":1},{"a":"The amino acid that triggers muscle protein synthesis, which is why protein quality is judged by it.","k":"definition","s":"nutrition","t":"Leucine","u":"/terms/leucine/","w":1},{"a":"One MET is the energy you burn sitting still, so a 10 MET effort costs ten times that.","k":"definition","s":"cardio","t":"MET","u":"/terms/met/","w":1},{"a":"The heaviest weight you can lift once with acceptable technique, written 1RM.","k":"definition","s":"strength","t":"One-rep max","u":"/terms/one-rep-max/","w":1},{"a":"The muscle\u0026rsquo;s fastest energy store, good for roughly ten seconds of maximal effort.","k":"definition","s":"supplements","t":"Phosphocreatine","u":"/terms/phosphocreatine/","w":1},{"a":"Reps in reserve: how many more reps you could have done before failing.","k":"definition","s":"training","t":"RIR","u":"/terms/rir/","w":1},{"a":"Rate of perceived exertion, scored 1 to 10, where 8 means you had two reps left.","k":"definition","s":"training","t":"RPE","u":"/terms/rpe/","w":1},{"a":"Total daily energy expenditure: everything you burn in a day, resting and moving combined.","k":"definition","s":"nutrition fat-loss","t":"TDEE","u":"/terms/tdee/","w":1},{"a":"How much work you do, usually counted as hard sets per muscle per week.","k":"definition","s":"training","t":"Training volume","u":"/terms/training-volume/","w":1},{"a":"A single number that summarises running fitness, derived from a race result rather than a lab test.","k":"definition","s":"cardio","t":"VDOT","u":"/terms/vdot/","w":1},{"a":"The most oxygen your body can use per minute, the ceiling on your endurance.","k":"definition","s":"cardio","t":"VO₂max","u":"/terms/vo2max/","w":1},{"a":"Roughly 60–70% of your maximum heart rate, the pace at which you can still hold a full conversation.","k":"answer","s":"cardio zone 2 heart rate easy pace heart rate aerobic zone","t":"What heart rate is Zone 2?","u":"/questions/what-heart-rate-is-zone-2/","w":2},{"a":"Roughly 1.0× bodyweight is intermediate for men and 0.75× for women; advanced is about 1.5× for men and 1.0× for women.","k":"answer","s":"strength average bench press bench press standards how much should I bench","t":"What is a good bench press?","u":"/questions/what-is-a-good-bench-press/","w":2},{"a":"26 answers on training.","k":"topic","s":"","t":"Training","u":"/topics/training/","w":0},{"a":"24 answers on muscle gain.","k":"topic","s":"","t":"Muscle gain","u":"/topics/muscle-gain/","w":0},{"a":"18 answers on fat loss.","k":"topic","s":"","t":"Fat loss","u":"/topics/fat-loss/","w":0},{"a":"17 answers on cardio.","k":"topic","s":"","t":"Cardio","u":"/topics/cardio/","w":0},{"a":"17 answers on nutrition.","k":"topic","s":"","t":"Nutrition","u":"/topics/nutrition/","w":0},{"a":"11 answers on strength.","k":"topic","s":"","t":"Strength","u":"/topics/strength/","w":0},{"a":"8 answers on recovery.","k":"topic","s":"","t":"Recovery","u":"/topics/recovery/","w":0},{"a":"8 answers on supplements.","k":"topic","s":"","t":"Supplements","u":"/topics/supplements/","w":0}]