Blog
Long-tail SEO guides for the UK and global English audience โ privacy, AI nutrition, and training science.
How much weight can you safely lose in a month?
The 0.5-1% per week rule, calorie deficit maths and the hidden costs of crash diets.
New ยท Read โWhat is BMR and how do you calculate it?
Step-by-step Mifflin-St Jeor calculation and what genuinely speeds up your metabolism.
New ยท Read โWalking vs running: which burns more calories?
Per-minute and per-kilometre comparison, the fat-burning zone myth and how to choose.
New ยท Read โHow to grow your glutes at home
Build bigger glutes without a gym: progressive overload, the best bodyweight moves, frequency and nutrition.
New ยท Read โHow to gain weight: best foods & meal plan
The 15 best high-calorie healthy foods, the right surplus and a sample 3,000 kcal day โ muscle, not fat.
New ยท Read โHow many push-ups should I do a day?
Rep targets by level, calories burned, the truth about 100 push-ups a day and a 6-week progression plan.
New ยท Read โWalking for weight loss: how many steps?
The 10,000-step myth, calories burned walking and an 8-week walking weight-loss plan.
New ยท Read โProtein deficiency: 10 signs
Hair loss, constant hunger, muscle loss and more โ plus how much protein you really need per day.
New ยท Read โSummer body: 12-week fat-loss plan
Realistic weekly targets, a simple diet and 3 workouts a week โ no crash dieting, with a home circuit.
New ยท Read โWeight-loss plateau: how to break it
Why you stopped losing weight and a step-by-step plan to break a plateau without starving yourself.
New ยท Read โHigh-protein vegan diet plan
Build muscle and lose fat vegan: best plant proteins, daily targets, a sample day and key supplements.
New ยท Read โCellulite exercises: what actually works
The honest science: why cellulite happens, why creams fail, and how strength training reduces its look.
New ยท Read โHow to squat with proper form
Stance, depth, knee tracking and bracing โ plus the 5 most common squat mistakes and how to fix them.
New ยท Read โCreatine: the complete guide
Dose, loading vs no-loading, timing, safety and who benefits โ myths cleared up with the science.
New ยท Read โHow to get six-pack abs
The body-fat % you actually need, why spot reduction is a myth, the diet that reveals abs and a core circuit.
New ยท Read โPost-workout nutrition & the anabolic window
Does the 30-minute window exist? What to eat after training and why daily totals beat timing.
New ยท Read โWorkout split guide
Full-body vs upper/lower vs push/pull/legs โ pick a split by your training days, with sample schedules.
New ยท Read โFull-body home workout (video)
10 no-equipment exercises with video demos, sets, reps and form cues โ a complete session.
New ยท Read โAI photo calorie counter accuracy
How accurate is photo-based calorie estimation? Honest ยฑ10-20% error ranges and how to use it well.
New ยท Read โHow many calories to lose weight?
Find your fat-loss calories: BMR โ TDEE โ a safe deficit, worked example, free calculator and a home circuit.
New ยท Read โHow much protein per day?
Protein targets in g/kg by goal, a worked example, high-protein food list and a quick muscle circuit.
New ยท Read โBMR vs TDEE vs BMI
The three fitness numbers explained โ and which one actually drives fat loss or muscle gain.
New ยท Read โMacro calculator guide
BMR โ TDEE โ protein/carb/fat split, with a worked example and a no-equipment workout.
Read โGlute workout at home โ 4 weeks
EMG-backed, no-equipment 4-week plan with tempo progression and AI form check.
New ยท Read โHow AI food recognition works
Pipelines, accuracy limits, and what โAI caloriesโ really mean (2026).
Read โPrivacy-first AI calorie tracker
Free tier, GDPR, data minimisation โ how to choose a UK app.
Read โ16:8 intermittent fasting (UK)
Beginner eating windows, safety notes, sensible expectations.
Read โFasting + exercise
Training timing, protein, and performance โ no influencer hype.
Read โCochrane-style IF evidence
What pooled reviews imply for UK expectations โ headlines vs methodology.
Read โIF + NHS-style habits
Conservative framing: Eatwell patterns, clinician checks for meds โ not hype.
Read โ100 squats in 8 weeks
Progressive squat volume for beginners โ form first.
Read โ4-week bodyweight challenge
No-gym stimulus split across squat, hinge, push, pull patterns.
Read โAI form check at home
Squats, push-ups, crunches โ limitations and safe use cases.
Read โCamera tracking & privacy
On-device vs cloud โ what โprivate AI fitnessโ ought to mean.
Read โMediterranean diet UK outline
7-day scaffolding with olive oil, legumes, and oily fish rotations.
Read โVegan beginner 7-day plan
Protein pacing, B12, iodine checkpoints for UK cupboards.
Read โCarnivore diet UK โ risks
Omission risks, lipid signals, fibre gap โ informed consent framing.
Read โTurkish food calories
Dish-level anchors for diaspora logging โ bilingual app tie-in.
Read โ๐ฒ KeplerFit is live on Google Play
AI-powered workout + nutrition coach โ camera form analysis and photo calorie counting. Free to download.
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