News and research, explained
Blog · page 2
Recent fitness, nutrition and health stories in plain English, with links to the original sources so you can read them yourself. General information, not medical advice.
TrainingCan you build muscle at home? What you really need
What the research says about building muscle without heavy weights, how to make bodyweight moves harder, and when a band, dumbbells or a gym earn their place. · 4 min read
NutritionHow many calories do you need to cut to lose a stone?
The rough maths behind losing a stone, what the NHS suggests for a safe daily calorie cut, and how to find and adjust your own number. · 4 min read
TrainingIs training 3 days a week enough to build muscle?
What the research on training frequency says about three gym sessions a week, how it fits NHS guidance, and how to set up a week that works. · 4 min read
WellbeingDoes exercise help you sleep? What a new review found
A new review of 23 trials in adults aged 45 and over with sleep problems found exercise improved how well people said they slept. Here is what it means. · 4 min read
TrainingGoing back to the gym after a break: your first weeks back
How to return to the gym after time off, what a study on training breaks found about regaining strength, and a simple first session to start with. · 4 min read
NutritionLosing 5% of your weight in midlife: what a UK study found
A UCL study of more than 6,000 people born in 1958 linked modest, lasting weight loss in their 50s with heart health at 62 similar to people who stayed a healthy weight. · 4 min read
WellbeingHow many steps a day do you need? What the research says
Where the 10,000 steps idea came from, what the biggest review of step studies found, why your walking pace matters too, and easy ways to add more steps. · 4 min read
TrainingStrength training for women over 50: how to start safely
What UK guidance says about strength training for women over 50, what a new study found about light versus heavier weights, and five moves to start with. · 4 min read
TrainingThe four-minute daily strength workout: what a trial in over-65s found
A small US trial found a four-minute home routine, done daily for 12 weeks, improved chair stands and balance in inactive over-65s. Here’s the routine. · 4 min read
NutritionUltra-processed food and body fat: what a study of 8,783 adults found
A Canadian study linked eating more ultra-processed food with more body fat in middle age. Here’s what it found, what it can’t prove and what it means for your plate. · 5 min read
Follow along with the RSS feed.